Ramadan 2018: Tips to stay healthy during Ramadan fasting

Fast the healthy way this Ramadan.

The month long fasting of Ramadan coincides with the summer’s most suffocating month of June. Fasting for almost 30 days is not easy since 15 hours of daylight also leaves lot of room for sun exposure (UVA & B related skin damage), sweating (prickly heat & heat rashes) and potentially dangerous loss of fluids (dehydration & heat stroke). Believers on the fast has to resist the urge to compensate with a refreshing drink for as long as the sun stays up.

Many people prepare some of the oiliest and fattening meals during this period as a reward for the fasting. Unhealthy food choices during sehri and iftar can result in fat and cellulite exacerbations. Eating fried, sugary and unhealthy food can make skin overtly oily and acne prone (open pores, papules, pustules, black and white heads) resulting in unattractive & blemished complexion.

So, today we will focus on how to take care of our health & skin during this blazing summer month of Ramadan as our lifestyle and eating habits change.

HYDRATE

· Low intake of liquids while fasting can lead to dehydration. Effects of dehydration on skin include dull and lifeless complexion. In mild cases dehydration can be uncomfortable but, in severe ones it can be life threatening.

· The important thing is to drink enough water. The recommended amounts are 1.5 to 2 liters, but do so slowly so as not to feel sick.

· Avoid drinking carbonated and sugary beverages, such as soda and juices as well as drinks that cause water loss like tea and coffee (as, both are diuretics and can potentate dehydration).

· Some people don’t like drinking plain water, they can experiment with some natural additives like: lemon or rose essence. Another healthy alternative could be zero calorie vitamin or fruit water.

FOOD CHOICES

· During the holy month of Ramadan, our diet should not differ very much from our normal diet and should be as simple as possible. The diet should be such that we maintain our normal weight, neither losing nor gaining.

· The food you eat can also play a role in staving off dehydration during the day. Eat lot of fruits and vegetables that contain plenty of water – they also help with digestion.

· The fruits also help fight the constipation that many suffer from during the first days of Ramadan as a result of limited water intake, altered eating schedule and reduced physical activity. Regular bowel movements reflect as healthy complexion and constipation reflects as dull complexion with breakouts.

· Avoid excessive sugar, carbohydrates, fatty and deep fried foods. Most people gain several extra pounds in weight each Ramadan by being over indulgent in their food choices.

· Also try to avoid excessive salt as it worsens dehydration, causes skin to appear dry and potentials cellulite.

However, if you are still confused about what to eat and what not during Ramadan, Here's a complete meal plan

To maintain a balanced and nutritious diet, a person should consume food from all the major food groups, equally distributed between the two meal times.

The major food groups are:

Fruits and vegetables

Breads, cereals, and potatoes

Meat, fish and chicken

Dairy products such as milk and cheese

Foods containing fat and sugar

Pre-dawn meal

Suhoor aka Sehri (the pre-dawn meal) should encompass a wholesome meal that provides long-lasting energy throughout the day. Foods that provide long-lasting energy are complex carbohydrates and high-fibre foods.

Complex carbohydrates are foods that are rich in energy but release this energy slowly throughout the day. Examples include wholewheat, oats, beans, and rice.

Foods that are rich in fibre and are also digested slowly include fruits (raw and unpeeled) and vegetables.

Also don't forget the all-important fluids as they maintain water and salt levels in the body. Water and fluids with vitamins – like fresh fruit juices – should replace caffeinated drinks.

Caffeine – cold drinks, tea, and coffee – is a diuretic and promotes faster water loss through urination, which can lead to dehydration.

Post-dusk meal

It is customary for Muslims to break their fast – Iftar (the post-dusk meal) – with dates and water. This helps restore sugar and salt levels in the body. It also rehydrates the body.

The benefits of dates are:

Easy to digest

Decrease the feeling of hunger, preventing one from overeating

Prepare the stomach to receive food after many hours of fasting

Rich in sugar and energy, restoring nutrients in the body

Prevent constipation as a result of altered meal times

Foods to avoid

Deep fried foods – fried samosas, fried chicken, fried spring rolls and fried potato chips

High sugar and high fat foods – Indian sweetmeats like gulab jamun, jalebi, badam halwa and barfi

High-fat cooked foods – oily curries and greasy pastries

Healthy alternatives

Baked samosas, baked spring rolls, oven baked potato chips

"Dry frying" – using a non-stick pan or non-stick food sprays

Grilled or baked meat, chicken, fish as a healthier alternative – while retaining the flavour and taste of the food

Do not Forget….

Balanced food and fluid intake is important between the fasting periods. In order to prevent muscle breakdown, meals must contain adequate levels of energy-rich foods, including carbohydrates and a portion of fat. Hence a balanced diet with ample quantities of nutrients, salts and water is vital.

In the end, the focus shouldn’t be entirely on body weight, but rather on being mindful of how you fast and how you break your fast.This can help to improve your overall health, and to maintain that behaviour – making it a lifestyle that can be continued even after the fast has passed.

SAFE OUTDOOR EXPOSURE & PHYSICAL ACTIVITY

· In addition to paying close attention to your diet, during fasting try to limit your outdoors activities, especially during peak sun hours (11a.m. until 4 p.m.).

· Add exercise routine after iftar to maintain your physical health & body in shape.

· Wear light cotton clothes and cover up your head to avoid heat stoke and heat rashes.

· Wear your UVA & B sun block when outdoors to avoid sun burn and skin cancer risk.

· Use skin appropriate moisturizers to keep skin hydrated, supple and healthy.

QUIT SMOKING

Ramadan is the perfect time to quit smoking. Smoking is not only bad for health, it is also really bad for your skin. Smoking causes early aging in the form of poor & blotchy skin tone, broken capillaries, collagen & elastin damage with sagging skin, hair loss, gums and teeth damage in addition to other life shortening cardiovascular problems.

Fasting when done appropriately can be healthier than the usual dietary habits of most people, so enjoy Ramadan and opt of a healthy body and a healthy spirit. Ramadan Kareem!!