Stay Healthy in Ramadan

Stay Healthy in Ramadan

BE “WATER WISE “ THIS RAMADAN

DO’s

  • Drink at least 8-12 cups of water a day from the period of Iftar to the time of Suhoor
  • Water is the healthiest choice for replenishing your thirst during Ramadan. Staying hydrated is most important while you are fasting
  • Drink water at regular intervals between meals and small quantities throughout the Ramadan nights
  • Water also plays a signiicant role in weight loss and maintenance because it helps to get rid of toxins and reduces the feeling of hunger

If you have a history of kidney stones or urinary tract infections, a good hydration is essential for a healthy Ramadan

DONT’s

  • Don’t drink large quantities of water all at once
  • Don’t consume a lot of popular sugary Ramadan drinks, instead opt for fresh fruit juices or vegetable juices
  • Avoid caffeinated drinks such as strong tea, coffee and colas, or drink them in moderation. Caffeine is a diuretic that stimulates faster water loss, leading to dehydration

GASTROINTESTINAL HEALTH THIS RAMADAN

DO’s

Fasting can often increase gastric acidity levels, leading to heaviness in the stomach, burning sensation or sour mouth

  • To avoid this, it is better to eat foods rich in iber such as whole wheat bread or cereals with milk, beans, hummus, vegetables and fruits for Suhoor
  • At Iftar, make sure you have a well-balanced dinner which contains items from each of the food groups such as bread/ cereals, ish/chicken/meat, vegetables, fruits and dairy products
  • When you break the fast, ensure you drink plenty of luids particularly water to avoid dehydration

DON’Ts

  • Don’t eat quickly or swallow your food without properly chewing it. Eating very fast can cause gas to build up in the stomach, causing cramps
  • Don’t sleep immediately after Suhoor or overeat during Iftar as this may lead to acid relux, bloating and discomfort
  • Don’t drink too many caffeinated beverages and avoid eating oily, fried or spicy foods

DIABETIC AND FASTING THIS RAMADAN?

DO’s

Check your blood glucose levels more often and consult our doctors if:

  • Your blood glucose is less than 60 mg/dl
  • Your blood glucose level is below 70 mg/dl at the start of the fast and you are on insulin or sulphonylureas (or any other medication that can cause low blood glucose)
  • Your blood glucose level is higher than 300 mg/dl
  • Try to fast a couple of days in the month before Ramadanto see if your body is capable of fasting without complications and to ascertain the general health
  • Continue a varied and balanced diet, include more starchy carbohydrates and slowly absorbing food products. Try not to have too many sugary and fatty foods

DON’Ts

  • Don’t ignore the symptoms of hypoglycemia. If you feel confused, disoriented and unwell, immediately check your blood glucose level and report to a doctor nearby
  • Don’t change the dose or frequency or stop your insulin without our doctor consultation
  • As you end your fast for the day, avoid foods that are either deep fried or laden with sugar