Fasting with health in mind: Doctors' tips for nourishing Ramadan

NT Correspondent

Bengaluru: In this holy month of Ramadan, a significant number of people observe fasting with great devotion from dawn (Suhoor) to dusk (Iftar). While fasting serves as a profound spiritual exercise, it is imperative to maintain a well-balanced diet to sustain energy levels, avoid dehydration, and promote overall health. Healthcare professionals emphasise the importance of adhering to specific dietary recommendations to ensure a healthy fasting experience.

Numerous people, including those managing diabetes, partake in fasting. Nonetheless, fasting can pose considerable health risks, particularly when undertaken without prior medical advice. "Many individuals choose to fast contrary to medical recommendations, thereby heightening their risk of complications such as hyperglycaemia, hypoglycaemia, and potential cardiovascular or renal problems," says Dr Sunil Havannavar, senior consultant, internal medicine at Manipal Hospital, Sarjapur Road. “Fasting during Ramadan involves long gaps between meals, which leads to imbalance in glucose levels. Hence, there is a need for risk assessment, medication review, and self-monitoring of blood sugar levels. Patients should check their glucose levels before and after meals and adjust their medication accordingly," he says.

He also highlighted the importance of staying hydrated and looking for warning signs. "If glucose levels drop below 70 or exceed 300, fasting should be discontinued. Proper planning ensures a safe and fulfilling Ramadan,” he adds. "A balanced Suhoor is key to staying energised throughout the day. I always recommend whole grains, proteinrich foods like eggs and yogurt, along with healthy fats, including avocado or olive oil," says D Bhargavi, chief dietician at TriLife Hospital. She also stresses the need for maintaining hydration by drinking plenty of water, including tender coconut and fresh juices without added sugar.

She highlights the importance of breaking the fast with dates and water before consuming a light, nutrient  rich meal. "Eating too quickly after the fast can lead to bloating. It’s best to break your fast slowly with fiberrich foods and lean proteins," she notes. W a r n i n g against the intake of fried and processed foods, she says, "Deep-fried snacks may be tempting, but can cause sluggishness and indigestion. Hence, it’s best to opt for grilled or baked alternatives." "A well-balanced Suhoor is crucial for sustained energy. I always recommend protein-rich foods like eggs and yogurt, along with fiber and healthy fats to prevent fatigue," says Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital. Staying hydrated by drinking enough water between Iftar and Suhoor is equally important to avoid dehydration.

She highlights the importance of breaking the fast with dates and water, a practice that aids digestion and replenishes energy. Consuming nutrient-rich meals that include fruits, vegetables, and whole grains ensures the body receives essential nutrients. However, she warns against overeating during Iftar. "Heavy meals can lead to sluggishness. It's best to eat in moderation and avoid fried or sugary foods that cause energy crashes. Skipping Suhoor can result in fatigue, while excessive caffeine intake may lead to dehydration,” she advises.