How to nourish the body during Ramadan? Doctor's and dietician's tips

The holy month of Ramadan is the perfect time to rejuvenate your body while pursuing spiritual bliss. However, the first few days of fasting may be difficult as the body struggles to adjust to changes in dietary practises and sleeping habits. You could enjoy a healthy and calm Ramadan month if you are careful from the beginning. Dr Jaslin Joseph, consultant neurologist at Musafa Lifecare Hospital in Abu Dhabi, and Titti Elizeba Thomas, clinical dietitian at Mediyor Hospital in Abu Dhabi, share diet and health tips to ensure nourishment during Ramadan. 

The morning meal
The meal before dawn provides the main fuel for the body throughout the day. Many people skip this meal as they cannot wake up at the wee hours. Titti says, " Skipping this meal is a mistake as it could lead to headache, exhaustion and dehydration during the day. Besides, blood sugar levels may drop suddenly. Foods that contain complex carbohydrates that release energy slowly into the body should be included in the meal before dawn." She recommends bran rice, wheat bread and oats as excellent items to pair with protein sources such as eggs, Greek yoghurt, pulses and nuts. "Food that is loaded with salt and fried food should be completely avoided as digestion becomes difficult during the day," Titti explains. 

Less caffeine
Most people are bothered by a severe headache in the afternoon during the first few days of Ramadan fasting. Low levels of hydration and lack of that regular caffeine shot are the reasons for this headache, according to Dr Jaslin and Titti. Tea and coffee should be avoided before dawn, as they dehydrate the body. Those on fasts, however, could enjoy small amounts of tea or coffee after iftar. 

2 – 4 – 2 formula 
It is key to drink a sufficient amount of water from iftar to the next meal at dawn, as you do not take a sip of water during the day. However, drinking litres of water at once may not be helpful. Follow the 2 – 4 – 2 formula to stay hydrated and healthy during fasting. 
Iftar – Break the fast by drinking two glasses of water
Eating window – Drink at least four glasses of water during the eating window until dawn
Early morning meal – Drink two glasses of water before the fast begins
Besides, fruits and vegetables with high water content, such as watermelon, cucumber, and tomato, should be added to your diet. 

Lighter foods like soups (dal or vegetable) or salads will help the stomach, which has been starved, adjust to solid food. The main meal could be enjoyed after the magrib prayer. Fill 1/4th of your plate with protein (fish, chicken), another 1/4th with pulses and grains and half of the plate with vegetables. Honey can be used instead of sugar, and low-fat milk can replace coconut milk when preparing thari kanji or semolina porridge. 

Frequently Asked Questions
1. How to sleep right during Ramadan?
Following good sleep hygiene is important for helping the body adjust to the changes during Ramadan. Try to sleep well between the evening prayers and the meal before dawn. Taking a power nap for 20–30 minutes in the afternoon will reduce exhaustion and boost brain function. 

2. Can Ramadan fasting help detoxify the body?
Fasting during the holy month of Ramadan is an excellent opportunity for detoxifying your body. Studies show that fasting helps regenerate and renew cells. Besides, it will remove the dead cells and replace them with new ones. Moreover, fasting reduces insulin resistance and helps control cholesterol and high blood pressure. 

3. When should a person observing the Ramadan fast consult a doctor?
It is quite natural to feel uneasy during the first few days as the body adjusts to the changes of Ramadan. Do not hesitate to seek a doctor’s advice if you feel excessive tiredness or other health problems. Observing Ramadan fasting with discipline and patience will surely rejuvenate the mind and body.

4. What is the right food to break the fast in a healthy manner?
Breaking your fast with a few dates and water will give your body a quick boost of energy and help regulate your blood sugar levels. 
5. Why should a person who observes fasting avoid junk food?
Eating fried food and sweet treats immediately after breaking fast will cause indigestion and heartburn, according to the doctors.