Dr Fadila Naji, family medicine consultant at the Umm Al Seneem Health Centre, PHCC emphasises that studies have shown the numerous benefits of fasting for physical health, including but not limited to regulating blood pressure, cholesterol and sugar by reducing insulin resistance, protecting nervous system cells and delaying their ageing as well as boosting the immune system and relieving stress and depression.
Psychologically, fasting is a station to experience some of the conditions faced by the poor and deprived people. It is a time for acts of good deeds, kindness, compassion and family unity. Spirituality, it is a station for connecting with one’s inner self and an opportunity for meditation and worship. Studies indicates that spiritual and mental health can greatly impact physical health, but to reap these positive effects the patient must follow a healthy lifestyle.
It is recommended to eat one to three dates before having the main dish. Dates are a great source of fibre and promotes energy and a feeling of fullness (for diabetics, it is preferable to eat only one date or replace it with a cup of water). Additionally, it is recommended to drink a minimum of ten cups of water between Iftar and Suhoor as well as 2 cups of water before the main Iftar dish to enhance satiety.
It is also recommended to consume a healthy and balanced Iftar consisting of vegetables, legumes and whole grains, lean meats, and water-rich foods such as fruit, vegetables and soups. It is crucial to steer clear caffeinated drinks such as coffee, tea and sodas, as well as fried foods, processed desserts and fast foods.
Dr Naji recommends maintaining a continuous movement as much as possible, through completing household chores like cooking and cleaning as well as various daily activities like shopping, visiting others, performing the five prayers along with additional voluntary prayers. She also advises to keep a daily moderate walk for at least 30 minutes or other light to moderate exercises and avoid prolonged hours of sitting in front of the television or electronic devices.
It is recommended to maintain a regular sleep routine in Ramadan to ensure a minimum of 4-6 hours of uninterrupted sleep and try to get a few hours of sleep after Suhoor to achieve the recommended 7-9 hours of sleep per day that the body needs for proper rest.
Ramadan can be a motivation for smokers to quit smoking. It is advisable to make necessary preparations in advance under the supervision of the smoking cessation specialist, who can develop a healthy cessation plan based on the patient's readiness and health condition.
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