Fasting can be a tough exercise and with soaring temperatures outside meaning longer days it’s even more more difficult. We speak to Shirin Janoons, dietician from the Health Factory, to get the lowdown on how to fast healthily this Ramadan
What happens to your body during fasting?
The changes that occur in the body in response to fasting depend on the length of the continuous fast. During a fast, the body generates its own energy by burning stored resources made from excess fats, carbohydrates and sugars to produce energy. The liver is the most significant organ in this economical process; it converts the fats into chemicals which are then used as a source for energy. As the Ramadan fast only extends from dawn until dusk, there is ample opportunity to replenish energy stores at pre-dawn and dusk meals. This provides a progressive gentle transition from using glucose to fat as the main source of energy and prevents the breakdown of muscle for protein. Other changes in the body during a fast include a slight decrease in core body temperature due to a decline in metabolic rate and general bodily functions. Blood sugar levels also drop as the body uses the reservoir of glycogen in the liver and the base metabolic rate (BMR) is reduced in order to conserve energy.
What should people eat to break their fast?
You need to include foods that provide a refreshing burst of much needed energy. This meal could include dates, following the Prophetic traditions. During iftar, try to include a light soup and then ease into larger meals – and if you’re eating at a buffet, make sure you include all the food groups you would normally include in your diet. However, the meal should remain a meal and not become a feast! To prevent muscle breakdown, your meal should contain plenty of ‘energy food’, such as complex carbohydrates (these release energy more slowly than refined carbs) and a moderate amount of unsaturated fat. Finally, carry on drinking water all through the evening to replenish what you lost during the day – you’ll feel hungrier if you’re dehydrated. Try not to guzzle syrupy fruit juices as they are very high in sugar.
Which foods should you avoid when breaking the fast and what are some good ones to try?
Foods to include: Complex carbohydrates will help release energy slowly during the long hours of fasting. They’re found in whole grains and seeds like barley, wheat, oats, millets, semolina, beans, lentils, wholemeal flour and basmati rice, in vegetables such as green beans and almost all fruit including apricots, prunes and figs.
Foods to avoid: Heavily-processed foods that contain refined carbohydrates in the form of sugar and white flour, like cakes, biscuits, chocolates and sweets like bakhlava, balushahi, rasgulla, as well as deep fried foods like sambusek, kebbeh, cheese rolls, pakoras, samosas and fried dumplings. It may also be worth avoiding the caffeine content in drinks such as tea, coffee and cola (caffeine is a diuretic and stimulates faster water loss through urination).
What are some of the health issues that people might experience?
Heartburn (indigestion) may occur because fasting usually reduces the amount of acid produced, but thoughts of food or the smell of it makes the brain order the stomach to produce more acid. Hence if there is a net increase in acid, heartburn could be a problem during the fast. The control of heartburn or belching can be aided by eating in moderation and avoiding oily, deep fried or very spicy food. Reducing caffeine intake and/or stopping smoking can also be of benefit, if relevant. Preparations such as peppermint oil may help reduce belching or colic. Sleeping with your head raised on a few pillows and long-term weight loss may also help prevent heartburn.
Dehydration is a common occurrence during a fast. The body continues to lose water and salts through breathing, sweat and urine; the quantity of water loss will vary depending on the weather, how much you had to drink before your fast, the degree of physical exertion and the ability of the kidney to retain water and salts. Prevention is always better than cure. However, if you don’t adequately re-hydrate before a fast, the risk of dehydration is increased.
Stress can also be an issue. Lack of food and water, changes of routine and shorter periods of sleep can all collude to increase stress levels. Hence it is important to address any potential sources of stress in order to minimize harmful effects.
Headaches are a common problem and have many causes. Head pain during a fast could commonly be due to hunger or dehydration, inadequate rest or due to the absence of addictive substances such as caffeine or nicotine. A moderate and balanced diet, especially not missing the pre-dawn meal and consuming adequate quantities of fluid may all go a long way towards either preventing, or reducing the risk of developing a disabling headache.
Who needs to take extra care during fasting?
Diabetics. Those injecting insulin are advised not to fast because the potential risk to health, both in the short and long term, of not taking insulin is too great. People who have their diabetes under control using tablets should ensure that they visit their GP prior to Ramadan, in order to discuss any possible changes to their medication regime which would facilitate a safe fast. If not, such patients are at risk of poor control of their diabetes during and outside of the fasting times. Diabetics with further complications, such as angina or heart failure, stroke, retinopathy (eye disease), nephropathy (kidney disease) and neuropathy (nerve disease of feet/hands with numbness/loss of feeling) should seek careful advice from their doctor before starting a fast. Pregnant and lactating mothers, very young children, the elderly and hypertensive people too must avoid fasting or consult their GP before initiating fasts during Ramadan.
What is some good general advice you can give in terms of fasting healthily?
Some people see the month of Ramadan as an opportunity to turn over a new leaf, but starting a whole new program during a summer fast can be intimidating and unrealistic. It is a common saying that it takes 40 days for a new habit to be created or a bad one to be destroyed and the month of Ramadan, which already requires change, may be a good beginning for many. Even if you are not interesting in making big changes in the month of Ramadan, everyone should want to avoid abusing their body and gaining weight and some will want to make fitness and nutrition gains. These goals can only be accomplished through planning. The above options provide tools for this so you can have your healthiest month of Ramadan yet, which should also make it easier for you to achieve your spiritual goals during this blessed time.
What are the best ways to look after yourself during Ramadan?
• Balanced food and fluid intake is important between fasts.
• Drink fluids between the fast.
• Make sure to eat whole grains, fruits and vegetables.
• Exercise moderately and include weight training.
• Do not indulge in fried foods, sweets and soft drinks.
• Avoid prolonged contact with the sun.
More information from the Health Factory can be found at www.healthfactory.com (04 387 0000)
