HEALTHY FASTING HABITS
While the essence of Ramadhan promotes moderation - whether in lifestyle, spiritual practices, or eating habits - doctors are seeing a rise in cases related to binge eating and poor dietary choices, especially during the first week of fasting.
A significant number of people tend to overeat after Iftar, leading to health issues such as gastroenteritis, high blood pressure, dehydration and digestive discomfort due to a lack of a structured eating pattern post-fast.
'Lifestyle diseases increase during Ramadhan due to improper eating habits, including gastro issues, high blood pressure and dehydration caused by insufficient water intake after Iftar,' says Dr Thashli Thankachan, Gastroenterologist at Badr Al Samaa Hospital.
Breaking a 14-hour fast with heavy, fried and sugary foods can trigger gas, bloating, constipation, acid reflux and food intolerances - all common complaints during Ramadhan. Experts stress that gut health is crucial for overall well-being and can be managed through mindful eating habits.
"Most cases I see during and after Ramadhan are directly linked to poor dietary changes," says Dr Hamed al Isai, Internist at the Ministry of Health.
Dr Viresh Chopra from Oman Dental College emphasises the balance between spiritual reflection and physical well-being during Ramadhan: "Hydrate well at Suhoor and Iftar to prevent dehydration. Opt for fruits, vegetables and lean proteins to sustain energy. Avoid fried and sugary foods, which can cause fatigue. Good oral hygiene also plays a role in overall health."
Mini Padikkal, Clinical Dietician at NMC, recommends a structured and balanced diet during the holy month:
Suhoor (Pre-dawn meal):
#Avoid overeating - excess food digests quickly, making you hungry sooner.
#Stay hydrated but avoid excess water, which may disrupt sleep.
#Include yogurt to help manage thirst during fasting.
#Maintain oral hygiene by brushing the tongue or using miswaak.
Iftar (Breaking fast):
#Avoid fizzy drinks and fried foods.
#Always break your fast with dates for a natural energy boost.
#Limit sugar intake, as excessive sugar contributes to lifestyle diseases.
#Eat slowly and in moderation - let your digestive system adjust before heavy meals.
#Avoid junk food or overloading the stomach immediately after breaking fast.
Alongside balanced nutrition, doctors recommend light to moderate exercise, such as walking or stretching, to maintain fitness without overexertion. Prioritising sleep and stress management also ensures a healthier fasting experience.
With mindful eating habits, proper hydration and balanced routines, Ramadhan can be a spiritually fulfilling and health-enhancing experience.
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