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Saturday, 17 November 2018
 

Third Eye: Ramadan Fasting.. Some Tips on Healthy Fasting

Fasting during Ramadan carries a high risk of dehydration as food and drink are limited to before sunrise and after sunset

. Furthermore, as fasting individuals are encouraged to wake up very early to have Suhoor (or pre-dawn meal), sleep deprivation and dehydration can lead to headaches.
Healthy fasting is possible if you consume the right foods and in the right quantity, here are some tips on healthy fasting:
1. Don't skip Suhoor (pre-dawn meal). As the saying goes, ‘breakfast is the most important meal of the day’. And during Ramadan, it becomes even more important!
Although skipping Suhoor to have uninterrupted sleep may sound appealing, you shouldn’t.
Skipping Suhoor prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until Iftar (dinner). Due to the longer hours of fasting, you are more likely to feel dehydrated and tired during the day. Furthermore, skipping Suhoor also encourages overeating during Iftar, which can cause unhealthy weight gain.”
2. Don't overeat during Iftar (dinner). Just as it is not advisable to skip Suhoor, overeating when it is time to break the fast can harm your body.
Iftar should be a well-balanced, nutritious meal and not a feast! Overeating and excessive consumption of high-fat foods in particular may result in indigestion and weight gain.
3. Avoid eating fried foods, salty foods and high-sugar foods. It is not uncommon for fasting individuals to reward themselves with rich, greasy, fried and sugary dishes come meal time. While these foods make you feel good in the short run, they can make fasting the next day more difficult.
Aside from the unhealthy weight gain, consuming fatty and sugary foods also cause sluggishness and fatigue. In addition, you should limit your intake of salt, especially during Suhoor (pre-dawn meal).
Instead, try incorporating foods from all the major food groups including fruit and vegetables,
4. Drink as much water as possible. Drinking as much water as possible between Iftar (dinner) and Suhoor (pre-dawn meal) reduces your risk of dehydration during fasting.
Make every effort to drink at least 8 glasses of fluids daily before dawn and after sundown. Fluids include juices and milk, but water is the best choice.
A well-balanced diet is key to healthy fasting during Ramadan.