Ramadan is a month of profound spiritual reflection for Muslims all around the world. During this month, Muslims abstain from eating and drinking from dawn till dusk. Although patients undergoing medical treatment are exempted from fasting, many still choose to observe fast. Dr Sheikh Mohd Saleem, MD Community Medicine, a public health expert, in a chat with Rising Kashmir’s Senior Health Correspondent, M Peerzada, talks about health benefits of fasting and how people can maintain their health and eating habits during Ramadan.

Does fasting helps to reduce weight?

When we fast, our body is not getting the energy it needs from food, so it starts to break down stored fat to use as energy. This process is called lipolysis and it leads to weight loss.

During a fast, insulin levels in the body decrease, which allows the body to burn fat for energy instead of glucose. Additionally, fasting can help to increase metabolism, reduce appetite, and promote fat burning.

However, it is important to note that fasting alone is not a magic solution for weight loss. It is crucial to combine fasting with a healthy and balanced diet and regular physical activity to achieve sustainable weight loss.

Furthermore, fasting may not be suitable for everyone, especially individuals with certain medical conditions. It is advisable to consult a healthcare professional before starting or planning for fasting.

How can people avoid risk of dehydration during Ramadan?

During Ramadan, when Muslims fast from dawn to dusk, it is important to take precautions to avoid dehydration, especially in hot and dry climates.  It is important to drink at least 8-10 glasses of water or other fluids, such as fruit juice, milk or soup, to keep the body hydrated.

Avoid sugary and caffeinated drinks, such as soda and coffee, as they can dehydrate the body. Consume foods that are high in water content, such as fruits and vegetables, during the non-fasting hours to help maintain hydration.

Avoid excessive physical activity during fasting hours, especially in hot and humid weather. If physical activity is necessary, it's best to do it during non-fasting hours.

Break the fast with a small meal, such as dates and water, and wait for a short period before consuming a full meal. This can help the body to slowly adjust to the intake of food and fluids after a day of fasting.

Seek medical attention if you experience symptoms of dehydration, such as dizziness, headache, dry mouth, and decreased urine output.

What is your advice for pregnant or breastfeeding women?

Pregnant and breastfeeding women are exempted from fasting during Ramadan if they feel that fasting may affect their health or the health of their baby. However, if they choose to fast, they should take extra precautions to ensure their health and the health of their baby.

• Better is to consult with a healthcare professional before fasting to determine if fasting is safe for them and their baby.
• Ensure that they are consuming a healthy and balanced diet during non-fasting hours to provide their body and their baby with the necessary nutrients.
• Drink plenty of water and other fluids during non-fasting hours to stay hydrated.
• Reduce physical activity during fasting hours to conserve energy and prevent exhaustion.
• Consider breaking the fast if you experience any symptoms of dehydration, such as dizziness or headache.
• Monitor your baby's movements and consult with a healthcare professional if they notice any changes.

Does fasting help improve mental health? How?

Yes, fasting has been shown to have potential benefits for mental health in various ways.

First, fasting can help to regulate mood and reduce symptoms of depression and anxiety. This is thought to be due to the increase in the production of brain-derived neurotrophic factor (BDNF) during fasting, which is a protein that promotes the growth and development of neurons in the brain. BDNF has been shown to have antidepressant and anxiolytic effects.

Second, fasting can promote autophagy, a process by which the body breaks down and removes damaged cells and cellular debris. This process helps to reduce inflammation and oxidative stress in the brain, which are both linked to the development of various mental health disorders.

Third, fasting can improve cognitive function and brain health. Studies have shown that fasting can improve memory, learning, and attention.

Fourth, fasting can also help to reduce inflammation throughout the body, including in the brain. Chronic inflammation has been linked to the development of various mental health disorders, including depression and anxiety.

What’s your advice for diabetics fasting during Ramadan?

If a diabetic is medically cleared to fast, they must follow some general tips to manage their diabetes during Ramadan:

• Monitor blood sugar levels regularly, especially during fasting hours.
• Adjust medication doses and mealtimes in consultation with a healthcare professional.
• Choose healthy and balanced meals during non-fasting hours to provide the body with necessary nutrients.
• Break the fast with a small meal, such as dates and water, and wait for a short period before consuming a full meal.
• Stay hydrated by drinking plenty of water and other fluids during non-fasting hours.
• Avoid overeating and high-sugar foods during non-fasting hours, as this can cause a spike in blood sugar levels.
• Seek medical attention if experiencing any symptoms of hypoglycaemia or hyperglycaemia.

Do patients with heart diseases need to take care when fasting?

Yes, patients with heart diseases need to take extra precautions when fasting during Ramadan.

Fasting can be stressful on the body and it may cause changes in blood pressure, heart rate, and electrolyte levels. These changes can be particularly challenging for individuals with heart disease, who may be at a higher risk of complications such as heart attacks, strokes, and arrhythmias.

Therefore, it's important for individuals with heart disease to consult with a healthcare professional before fasting to determine if it's safe for them to do so. They may need to undergo a medical evaluation to assess their cardiac health and determine if any adjustments to their medication or diet are necessary.

Some general tips for individuals with heart disease who choose to fast during Ramadan include:

• Avoid overexertion and limit physical activity during fasting hours.
• Break the fast with a small meal and wait for a short period before consuming a full meal.
• Take medications as prescribed by a healthcare professional and adjust doses or timings if necessary.
• Monitor blood pressure and heart rate regularly.
• Seek medical attention if experiencing any symptoms of chest pain, shortness of breath, dizziness, or palpitations.

What is your advice for kidney patients?

If a kidney patient is medically cleared to fast, here are some general tips to help them manage their kidney disease during Ramadan:

• Stay hydrated by drinking plenty of water and other fluids during non-fasting hours.
• Avoid overeating and high-salt foods during non-fasting hours, as this can worsen kidney function.
• Choose healthy and balanced meals during non-fasting hours to provide the body with necessary nutrients.
• Break the fast with a small meal, such as dates and water, and wait for a short period before consuming a full meal.
• Take medications as prescribed by a healthcare professional and adjust doses or timings if necessary.
• Monitor kidney function regularly, including blood tests and urine tests.
• Seek medical attention if experiencing any symptoms of fluid retention, electrolyte imbalances, or other complications.

What are the foods that should be avoided in Ramadan?

Some foods that should be avoided during Ramadan include:

• Fried and fatty foods: These foods can cause indigestion, heartburn, and weight gain. Try to limit intake of fried foods, such as samosas, pakoras, and spring rolls, and opt for healthier cooking methods like baking, grilling, or steaming.
• Sugary foods: Foods high in sugar, such as desserts, pastries, and sweetened drinks, can cause blood sugar spikes and crashes. Try to limit intake of sugary foods and opt for natural sweeteners like dates or fruits.
• Spicy foods: Spicy foods can cause heartburn, indigestion, and dehydration, especially during fasting hours. Try to limit your intake of spicy foods and opt for milder seasonings.
• Processed foods: Processed foods are often high in sodium, preservatives, and additives, which can be detrimental to health. Try to opt for fresh, whole foods like fruits, vegetables, lean meats, and whole grains.
• Caffeinated drinks: Caffeinated drinks, such as coffee, tea, and energy drinks, can cause dehydration and interfere with sleep. Try to limit intake of caffeinated drinks and opt for water, herbal teas, or coconut water.

What should an ideal Ramadan diet be like?

An ideal Ramadan diet should be balanced and nutritious, providing enough energy and essential nutrients to support fasting and maintain overall health. Here are some general guidelines for an ideal Ramadan diet:

Suhoor meal: The pre-dawn meal, suhoor, should be a balanced meal that provides slow-releasing energy throughout the day. It should include complex carbohydrates, such as whole grains, fruits, and vegetables, along with some protein and healthy fats. Examples include brown rice, Kashmiri roti, Mutton curry, Kashmiri Chai, Mixed vegetable salad, Yogurt, dates and fruit, eggs, or whole-grain bread with peanut butter and banana.

Iftar meal: The evening meal, iftar, should be a balanced meal that replenishes energy and nutrients lost during the day. It should include complex carbohydrates, such as whole grains, fruits, and vegetables, along with some protein and healthy fats. Examples include grilled chicken or fish with roasted vegetables, lentil soup with whole-grain bread, or a vegetable stir-fry with brown rice.

Hydration: It's important to stay hydrated during non-fasting hours to prevent dehydration. Drink plenty of water, coconut water, or herbal tea, and avoid sugary or caffeinated drinks.

Snacks: If you need to snack between meals, opt for healthy snacks like fresh fruit, nuts, seeds, or yogurt.

Portion control: While it can be tempting to overeat during iftar and suhoor, it's important to practice portion control and listen to your body's hunger and fullness signals.

What is your message for our readers?

Ramadan is a month of spiritual reflection, community, and self-improvement. While fasting during Ramadan can have spiritual and cultural significance, it's essential to prioritize your health and well-being.

If you are planning to fast during Ramadan, it's important to consult with a healthcare professional beforehand, especially if you have underlying health conditions. Make sure to stay hydrated during non-fasting hours, eat balanced meals, and get enough sleep.

In addition to taking care of your physical health, use this month as an opportunity to strengthen your relationships, give back to your community, and deepen your connection with your faith. Take some time to reflect on your values, goals, and aspirations, and set intentions for the coming year.