The Ramadan season also comes with the annual debate about the effects of fasting on one’s health.
But doctors and nutritionists say that if Muslims do all they are supposed to, the month is one that is both physically and spiritually beneficial to them.
They must realise, though, that there is the natural tendency to indulge in binge-eating after breaking a fast at 7pm or when the sun sets as if to catch up on the lost “opportunity” and to make up for all the goodies they had denied themselves while the fast lasts.
However, experts say the best way to break a fast is not to load one’s plate with the usual quantity of food, but return to normal eating gradually, eating foods that digest easily before the usual solid stuffs.
A nutritionist, Dr. Soje Sholebo, warns that one should never overindulge in food when breaking fast in the evening if one does not want to suffer gastrointestinal problems, such as constipation and stomach ulcer.
Sholebo says having abstained from food and water for long hours, the digestive and the body’s metabolic systems are on a break for a while. As such, he advises people who fast to ease the body’s functions and digestive system back to its usual pace gradually.
He advises that such people should avoid heavy meals when breaking in the evening, recommending a diet rich in fruit and vegetables.
For many who had looked forward to fried or jollof rice and meat for dinner, Sholebo says the worst thing to do is to eat fried or processed foods when breaking in the evening.
He notes that since fasting is also a means of detoxifying the body, eating fried foods, which contain toxic substances, could lead to an inflammation of the body cells.
He says, “Start with fruit and vegetables. Vegetable soups have enough fibre to give strength and restore lost nutrients for the first week. For subsequent week, add cooked yam and brown or white rice.
“Stay away from fried foods because they are a real slippery slope to ‘retoxifying’ yourself. Add proteins in the third week; eat small meals. Drink water with slices of cucumber or citrus to help hydrate more efficiently. Your body is still detoxifying, so keep foods simple and healthy for long-term result.”
Also, experts, on quickfasting.com, warn that eating the wrong meal after a fast could lead to ulcers, constipation and, in severe cases, a heart attack.
The nutritionists advise those who are fasting to avoid eating in fast-food joints and restaurants.
They state that home-cooked meals, which usually contain more natural ingredients and are less likely to have preservatives and chemicals, are the best option for individuals that have been fasting.
“When you are fasting, the digestive system shuts down partially or completely. The stomach and the intestines have been cleaned out. A thorough fast cleans out everything. Therefore, you must allow time for the digestive system to prepare itself for food again. In doing so, eat foods that are slightly cooked, and you can only be sure of that if it is home cooked,” the note.
The experts add, “If you eat solid food or processed food after a long fast, the first thing that will occur is constipation. Your digestive system will not move that solid food until it starts functioning again. This is because, all along, it has been busy cleaning, not digesting.”
A consultant in internal medicine at Al Rawdah German Medical Centre in Abu Dhabi, UAE, Dr. Richard Stangier, says the risk of dehydration and dizziness during fasting makes fluid intake vital after breaking the fast.
Stangier says, “When fasting, glucose levels will generally drop down and with it energy levels. Fasting can also affect the metabolic rate, leading to biochemical reactions while the body burns its own fat, which produces toxic end products. Staying hydrated with water, not sugary juices, is the only way to battle that.
“Many people find it hard to wake up, but eating just one large meal a day is very bad for one’s lipid profile – the amount of fat in the blood,” she said.
“Having some cereal, or fruit, yogurt or food with a low glycaemic index, which slowly releases energy and keeps hunger pangs, at bay for longer is imperative.”
The nutritionist says fasting can lead to loss of moisture, resulting in wrinkles. He recommends, at least, a sip of water every hour to make up for the low water intake.
“Your skin contains plenty of water, and it functions as a protective barrier to prevent excess fluid loss. But you lose a lot of water during a long fast and dehydration makes your skin look more dry and wrinkled. A sip of water every hour will do the trick; or you can have watermelon. This is a great fruit to start with because it has higher water content than other fruits,” Sholebo adds.
Other habits those who are fasting should avoid are smoking and heavy drinking. Physicians warn that tobacco and alcohol may shock the system after fasting, and this may lead to sudden cardiovascular challenges such as a heart attack.
