Most of the fasting people feel difficult, especially during the first days of Ramadan, as they suffer from various health symptoms such as headaches and fatigue, and some of them lose control of their feelings and become nervous. What are the causes of these symptoms and how can the difficulty of the first period of fasting be overcome? Can the fasting person overcome these problems? And the steps that make people enjoy a healthy and comfortable fast?
Is the feeling of difficulty fasting in the first days normal?
Dr. Abd al-Rahman al-Maani, former Secretary General of the Jordanian Ministry of Health and a doctor of community medicine and health administration, explains that the feeling of difficulty in the first days of the holy month of Ramadan is normal and not a cause for concern, as there are reasons for that, and there are simple means to overcome these problems.
Drought
Dr. Al-Maani explains – in his interview with Al-Jazeera Net – that dehydration is one of the symptoms accompanying those fasting in the first days of Ramadan, and results in headaches. The human brain is very sensitive due to the loss of water, and the problem increases before the time of breaking the fast. Fasting also doubles bouts of chronic headaches or migraine bouts. Those who suffer from this condition can take a pill before fasting, immediately following Suhoor.
He added that dehydration also leads to a feeling of fatigue, loss of determination, drowsiness, a tendency to sleep, dizziness, dry throat and tongue, skin roughness, and constipation.
Exhaustion before Ramadan
According to Dr. Al-Maani, many seek to finish their concerns and obligations quickly before the start of the holy month and to prepare for it, so they exhaust themselves, and they are unable to sleep enough during the days preceding it, as they become tired, and the symptoms of general fatigue that occur due to dehydration increase, and here it is preferable to get enough rest and sleep before The beginning of the month of Ramadan.
Intestinal satiety, confusion and acidity
Eating large amounts of food in the early days, especially, whether at breakfast or at pre-dawn meal, places a huge burden on the digestive system, and causes several health problems such as intestinal distress and hyperacidity during the day due to gastroesophageal acid reflux.
Dr. Al-Maani called for gradually preparing the stomach for breakfast food, stopping food before the stomach was full, avoiding fried and sour food, in addition to stopping smoking, and reducing coffee and tea as much as possible.
Those with hyperacidity in the stomach are advised to sleep with their heads raised, either by placing pillows under the head or by raising the side of the head from the bed up.
constipation
Fasting causes constipation, especially in the elderly, due to a change in the timing of meals during the first period, and here it is necessary to drink plenty of fluids, eat fruits and vegetables rich in water, and eat cereals rich in fiber at breakfast and suhoor.
Irritability and nervousness
A person may suffer from a loss of control over his feelings and behavior during fasting in the first period of Ramadan, especially if he smokes, which leads to disturbed relations with some family members or friends, and difficulties and crises in the workplace, not to mention the lack of concentration accompanying these crises, which may cause Some problems, including traffic accidents.
Dr. Maani advises, in order to control negative emotions, that the fasting person should not bear more than his capacity of responsibilities, and that he should not strain himself muscularly, especially during the hot hours of the day.
Tips to skip the first days of Ramadan
Nutritionist Yazan Ghoneim says that most people are accustomed to drinking coffee, and one of the most common problems facing fasting people is the lack of caffeine, which leads to headaches, fatigue and fatigue, and therefore the amount of coffee must be reduced a week or two before the holy month so as not to face this problem.
Ghoneim advises – in statements to Al-Jazeera Net – to delay eating the suhoor meal, so that the fasting person can supply the body with the largest possible amount of energy, contrary to what some people do, which is eating the suhoor meal many hours before dawn.
Dietary advice for people with chronic diseases
Ghoneim advises those suffering from chronic diseases such as type 2 diabetes to take complex carbohydrates such as wheat flour, barley or oats in their diets, in order to avoid hypoglycemia, following consulting a doctor if they are allowed to fast.
As for pressure patients, it is recommended to reduce sodium sources found in salt and food, and to increase vegetables and fruits, while those suffering from gout are advised to reduce the amounts of red meat and legumes in general and processed drinks.
Ghoneim continues that sleep and sleep hours must be regulated early, so that cortisol and insulin levels do not rise, which leads to hunger, fatigue and exhaustion.
Wrong behaviors in the first days of fasting
Ghoneim points out that some people do wrong behaviors in the first days of fasting, including not eating the pre-dawn meal, excessive consumption of Ramadan sweets and juices, lack of drinking water, and excessive drinking of water, especially at pre-dawn time, which leads to the loss of minerals in the body.
They also exercise immediately following breakfast, reduce protein intake and increase the amount of carbohydrates, in addition to staying up late for long hours, which leads to high stress hormone levels and increased fatigue, exhaustion and hunger.
Steps to help you feel full
Ghoneim points out the importance of following certain steps in eating to make the fasting person feel full and energetic, and not to eat large amounts of food.
These steps begin immediately following the Maghrib call to prayer, by drinking water, then eating simple vegetable soups or salads, then waiting a third of an hour to eat the main meal that contains carbohydrates and proteins, and eating protein first, then carbohydrates such as rice or bread.