Staff Reporter
THE faithful, fasting during the holy month of Ramadan, should observe a well-balanced diet and maintain an active lifestyle in order to ensure good health, medical experts have urged.
“It has been scientifically proven that fasting is good for health, and also imparts spiritual and psychological benefits, provided proper dietary habits are followed,” they explained.
The best option to break the fast is to have a few dates, water, and a light vegetable soup or laban. After returning from prayers, a moderate meal could be taken.
There should be a small meal each after the evening prayers, and at Suhoor (pre-fast meal).
“The most common problem during Ramadan is gastric upset caused by overeating at the time of breaking the fast,” a physician pointed out.
Quite a number of people have been approaching Hamad Medical Corporation’s Accident and Emergency Department, especially during the initial days of Ramadan over the years, with such complaints.
“Dizziness, nausea and indigestion are among the common problems seen during the early phase of the season,” a specialist with the Department recalled.
Some people take lot of fluids immediately after breaking the fast. This could lead to indigestion and discomfort.
Warm fluids or soups are ideal for the digestive system after fasting. Cold drinks, particularly soft drinks, should be avoided.
“Soft drinks can cause gas formation, leading to some of the digestive juices to go up the oesophagus and cause a burning sensation,” the specialist suggested. Intake of too much salty or sweet foods immediately after breaking the fast would also cause discomfort.
In the case of excessive consumption of salt, body will retain water, resulting in a bloated feeling, and if it is an overload of sweets, the blood glucose levels will shoot up leading to problems.
Oily snacks or foods, when taken soon after breaking the fast, can be a heavy burden on the stomach and lead to indigestion.
“Hyper acidity and regurgitation can also occur from oily foods, which requires time and effort to be digested,” the specialist said.
The basic principle to be observed when breaking the fast is to consume food gradually, without causing strain to the digestive system, which have been idling for about 12 hours during fasting.
Another important point to be remembered is to chew the food properly and not swallow in haste, so as to ensure proper digestion.
The specialist stressed that fasting is beneficial to the body as the digestive system, working non-stop throughout the year gets some rest during fasting.
“The glycogen stored by the liver is released and used as a source of energy during fasting. So is the case with fat stored in the body,” he observed.
A majority of those who fast during Ramadan lose weight. This is beneficial, especially for those who are overweight, as it helps regulate blood pressure and cholesterol levels.
A French-Moroccan study, published in 1998, had proved that fasting during Ramadan induces a marked increase in high-density lipoprotein (HDL), the ‘good’ cholesterol, and decrease in low-density lipoprotein (LDL), the ‘bad’ cholesterol.
About one-third to one-fourth of blood cholesterol is carried by HDL, a high level of which gives protection against heart attack.
When too much LDL cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain and clog arteries.
However, those with persistent health problems have been advised to consult their physicians before embarking on fasting, so as not to aggravate their condition.
For instance, it would be unwise for certain patients with uncontrolled angina or severe heart failure to fast.
On the other hand, heart patients allowed to fast are cautioned not to take a high-salt diet with fluids while breaking the fast.
As far as diabetics are concerned, for a vast majority fasting is a good opportunity for better control with weight reduction.
“But it may be unsafe to fast for those who experience frequent fluctuation in blood sugar level between high and low ranges,” a cardiologist said.