Muscat: Scientific research has provided evidence that incorporating healthy eating habits into one's fasting routine can significantly enhance the overall quality of life and improve daily performance and productivity. However, it is important to note that a balanced diet alone is not sufficient.
Engaging in physical activities and sports can play a crucial role in keeping the body active, aiding digestion, boosting energy levels, and preventing weight gain. Dr Eman Sayed Ali, a Family Medicine Consultant, suggests incorporating various activities throughout the day, such as household chores, shopping, playing with children, walking to the mosque, parking the car farther away and walking to the desired destination, and opting to buy instead of ordering delivery.
For individuals who are in good health and do not have any chronic illnesses, low- to moderate-intensity sports activities can be pursued at any time during Ramadan. However, Dr Ali recommends exercising one hour before breakfast as an ideal time, as it allows the body to burn stored fat and sugar.
Those with chronic conditions like diabetes and high blood pressure should consider engaging in sports activities 2-3 hours after breakfast, taking into account their specific health guidelines during that time.
Staying hydrated is also crucial during fasting. It is important to drink an adequate amount of water to prevent an increase in blood sugar levels due to dehydration and to avoid urinary tract infections. Dr Ali advises drinking around 8-10 glasses of water throughout the Iftar hours, rather than consuming them all at once. Additionally, consuming fluid-rich foods like vegetables and fruits during Iftar and Suhoor can have a positive impact. It is advisable to avoid caffeinated beverages such as coffee and tea, as well as high-sugar drinks like soft drinks, as they can act as diuretics and contribute to water loss from the body.
Dr Eman emphasized the importance of establishing a consistent and sufficient sleep schedule to enhance energy levels and productivity during the fasting period, while also preventing mood disorders. Additionally, incorporating a short nap during the day can help boost energy levels and improve focus.
To enhance the quality of sleep, Dr Eman suggested refraining from consuming caffeine before bedtime, as it takes approximately ten hours for caffeine to leave the body completely. It is also advisable to reduce the use of electronic devices such as cell phones, laptops, and televisions close to bedtime, as the blue light emitted from screens can have a negative impact on sleep quality. Avoiding heavy, fatty, or sugary foods during Iftar (breakfast) and Suhoor can help prevent sleep disturbances, as well as steering clear of spicy foods that may cause gas and stomach discomfort.
