2024-03-23 07:06:28
“Maintain your health during the month of Ramadan”… World Health Organization advice
Among its publications entitled “Stay Healthy During the Month of Ramadan,” the World Health Organization (WHO) states: “In the month of Ramadan, Muslims fast from dawn until sunset, and abstain from eating, drinking, and smoking regular and electronic cigarettes. The fasting person breaks his fast at sunset by eating a meal known as Iftar, and he may eat another meal before dawn known as Suhoor. The physical condition and social interactions change during the month of Ramadan, which may affect people’s mental health. However, there is evidence to suggest that fasting can have positive effects on your health, as well as boosting your mental health and wellbeing, improving mood, and helping to relieve stress, anxiety and depression. Therefore, maintain your health during the holy month of Ramadan.
Global guidelines and advice
The global organization adds: “Social life is particularly active during the month of Ramadan. Where people receive guests or host relatives and friends. The visits mainly revolve around breakfast, which is a rich and festive meal, in which the best types of food are served.”
The World Health Organization recommends breakfast with three dates
She points out an important point regarding physical activity and its practice during periods of fasting, saying: “Some people may not be able to engage in any physical activity during the month of Ramadan, which may expose them to gaining weight throughout the month.” She also explains: “Diabetics may not be able to control their health well if they follow unhealthy eating habits.”
In light of this, she says: “But by following simple instructions, a person can lose weight and lower blood pressure and cholesterol levels. It is recommended to apply and adhere to these good practices even during times other than fasting.”
The World Health Organization summarizes its guidelines and advice in the following elements by saying:
– Drink plenty of water (at least 10 glasses).
– Eat hydrating foods such as soup, watermelon, and green salad.
– Avoid drinking drinks that contain caffeine, such as coffee, tea and cola. Because caffeine may cause frequent urination, which may lead to dehydration.
– Remember that soft drinks that contain sugar will add more calories to your diet.
– Avoid exposure to the sun when temperatures are high. It is important to stay in a cool, shaded place.
– Replenish your energy levels by eating a healthy and balanced breakfast.
– Start your breakfast by eating three dates. Dates are an excellent source of fibre.
– Eat a lot of vegetables at breakfast to provide your body with vitamins and nutrients.
– Eat whole grains, which provide the body with energy and fiber.
Enjoy eating lean meat, skinless chicken, and fish grilled or cooked in the oven to get a good portion of healthy protein.
– In general, avoid fried or processed foods that are high in fat or sugar.
Enjoy your meal and avoid overeating by eating slowly.
– Your health is better than your love for kunafa. Avoid eating large amounts of sweets, and be sure to limit your intake of fat and salt, as the sweets that people usually eat in Ramadan contain large amounts of sugar syrup.
– It is best to eat frozen fruit that contains water for dessert, such as watermelon, cantaloupe, or any other seasonal fruit, such as peaches or nectarines (smooth peaches).
A person should limit the intake of foods rich in fat, especially high-fat meat, and foods made from fritters or pancakes with added fats – margarine or butter.
It is better to avoid frying and use other cooking methods, such as steaming, cooking food with sauce, stir-frying using a small amount of oil, or cooking in the oven.
– Reduce salt intake. Avoid foods that contain high amounts of salt, such as sausages, processed and salted meat and fish products, olives, pickles, fast foods, salty cheeses, various types of ready-made crackers, salads, spreads, and sauces (such as mayonnaise, mustard, and ketchup).
– When preparing meals, it is best to limit the use of salt as much as possible, and of course it is preferable not to place the salt shaker on the dining table. Different herbs can be used to enhance the flavor of cooked foods.
– Eat slowly in quantities appropriate to your needs. Large meals cause heartburn and a feeling of discomfort.
– Continue exercising throughout the month of Ramadan. Try to move as much as possible, and be active in the evenings. For example, you can walk regularly every day.
Suhoor meal
Regarding eating the suhoor meal with “healthy” standards, the World Health Organization says: “Do not forget to eat the suhoor meal, as suhoor is the fuel for your day. Eat a light suhoor every day. There are certain groups that should be keen to eat the suhoor meal, such as the elderly, teenagers, pregnant and breastfeeding women, as well as children who want to fast. This meal should include vegetables and a portion of carbohydrates, such as bread – whole-grain bread rolls, and foods rich in protein, such as dairy products (light-salt cheese – labneh – yoghurt) or eggs, in addition to a side dish of tahini – avocado.
Fasting for diabetics
Regarding fasting for patients with diabetes and high blood pressure, the World Health Organization says: “Fasting with diabetes can lead to complications including low blood sugar, high blood sugar, dehydration, and diabetic ketoacidosis, in people with type 2 diabetes.” the first.
Patients with type 1 diabetes are generally advised not to fast. While patients with type 2 diabetes or hypertension may be able to fast, if their health condition is under control, either through diet or medication. In any case, it is important to make the decision whether or not to fast on an individual basis in consultation with a healthcare provider, taking the severity of the disease and the level of risk involved into account.”
* Consultant in internal medicine
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