Muscat: Ramadan presents an excellent opportunity to achieve harmony in both our physical health and spiritual well-being.
As we witness a growing trend of replacing fresh fruits and vegetables with fried foods and sugary beverages, it is essential for everyone to be mindful of their dietary choices.
City doctors have cautioned that neglecting this aspect could significantly affect our health, especially during Ramadan when many individuals in Oman observe fasting throughout the day.
Sumaira Fatima, a Registered Dietitian at Apollo Hospital – Ruwi, emphasized the importance of diet in facilitating smooth fasting and preventing complications such as hypoglycemia (low blood sugar below 70 mg/dl) and hyperglycemia (high blood sugar above 300 mg/dl).
She recommended that individuals break their fast with dates, fruits, and water. “Consuming dates at iftar is a sunnah and provides vital nutrients to the body. Diabetics should avoid sugary juices and limit fried foods, opting instead for baked or grilled alternatives,” she advised.
In general, it is best to refrain from late-night meals, keeping the final meal to just after taraweeh prayers.
“A balanced meal containing carbohydrates, lean proteins, and healthy fats meets nutritional requirements. It is crucial to stay hydrated from iftar to suhoor while avoiding carbonated drinks and excessive caffeine. Alternatives like lemonade and flavored water are preferable for quenching thirst,” the dietitian concluded.
Consuming greasy, fried foods at any other time of the year is generally discouraged, but during the Holy Month, it is particularly inadvisable.
After fasting from dawn, your stomach craves something easy to digest following an extended period of emptiness exceeding 12 hours.
Opting for unhealthy foods can shock your digestive system, potentially leading to immediate and long-term adverse effects.
A fitness trainer in Oman emphasized the importance of consuming foods with high water content, such as cucumbers and watermelons, during the Holy Month. These foods provide essential hydration to sustain you throughout the day, especially when breaking your fast at Iftar, which occurs at sundown after the evening Maghrib prayers.
“It’s best not to break your fast with a heavy meal. Start with something light, like dates and laban or a light soup, to ease your stomach back into digestion without overwhelming it. You can resume exercising two hours later, and if you wish to have a meal before bed, aim to eat at least two hours prior to sleeping—no less, and no more,” he advised.
He further noted, “Staying hydrated is crucial, especially during Ramadan when fasting occurs for long hours in the summer heat. Your body requires water to function properly. While we encourage some physical activity, it’s important to conserve your energy. Focus on healthy, hydrating options like oats and grains, but if you prefer a heavier dinner, ensure it’s consumed at least two hours before bedtime.”
The World Health Organization recommends that a nutritious Ramadan diet should consist of ample water and hydrating foods, with a focus on consuming plenty of liquids between Iftar and Suhoor. In regions like Oman, where high temperatures can lead to significant fluid loss through sweating, it is essential to drink at least 10 glasses of water daily.
Medical professionals have noted, “A common issue is that individuals tend to have a large Iftar, which can be detrimental to the digestive system. This overload can strain the stomach, leading to feelings of drowsiness and the development of unhealthy eating habits. It is advisable to maintain moderate to low activity levels throughout the day, and when breaking the fast, opt for lighter options. Consuming dates with water or laban is recommended, as these provide a balanced amount of sugar and are rich in fiber, which helps maintain digestive health.
“Choose meals that are minimally processed,” he added. “A prevalent issue is the consumption of excessive fried foods and items high in salt and sugar. Ramadan is a period of fasting, and it is important to break the fast with lighter fare. Your health should be a priority. During the summer months, prioritize foods with high water content to ensure hydration throughout the day. Avoid starting your meal with something heavy; instead, break your fast with lighter options like dates and laban, or a light soup, to prevent shocking your system.”
Pervez Mohammed, a cricket coach in Oman, frequently advises athletes on how to maintain their training during Ramadan, offering guidance applicable to all sports.
“We always advise against consuming heavy meals before practice,” he stated.
It is essential to allow a minimum of a few hours between eating and training. Hydration should be a significant focus in their diets. During Ramadan, we do not conduct any training sessions while fasting, scheduling them only after 9 PM. As an athlete, I consistently recommend consuming smaller portions throughout the day rather than indulging in large meals. It is advisable to steer clear of heavy fried foods and highly starchy carbohydrates. We encourage an increased intake of fruits and vegetables.
