How to remain healthy while fasting

Maria Endah Hulupi, The Jakarta Post, Jakarta

Muslims around the world are set to start fasting from dawn to dusk during the holy month of Ramadhan, which falls later this week.

It is a time for reflection and introspection as people avoid worldly pleasures, including eating, drinking and sex, during daylight hours.

However, people need to watch their nutritional intake while performing this act of devotion to ensure they remain healthy.

A nutritionist from Bogor Agriculture Institute, Dedi Muchtadi, said that fasting should not impinge on carrying out daily routines, "but it requires adjustment to the new eating pattern".

At the outset of the fast, he explained, people may become a little weak because of the changes in their eating habits, from having three meals a day to basically having only two meals, at sahur, the last meal taken before starting the fast at dawn and at magrib, when the fast is broken at sunset.

"Initially, people will feel weak for several days. After that, the body will adapt to the new eating patterns and they will no longer feel that weak anymore," said Dedi.

He said that feeling weak in the afternoon is an indicator that the blood sugar level is low. It also means that energy deposits in the body cannot be used immediately.

To ensure adequate daily nutritional intake during fasting, it is advisable to have moderate meals comprising various food groups -- protein, carbohydrates -- found particularly in vegetables, fruits and drink plenty of water.

"Eat plenty of high fiber food like fruit and vegetables during sahur because these foods are digested slowly and will make people feel full for longer," he said.

Dedi also said that healthy people, consuming a balanced diet of various food groups, do not need nutritional supplements.

"It is not necessary, but taking a moderate dose of supplements won't hurt either," he said.

Consuming different food groups can ensure an adequate intake of different nutritional elements, he explained, but added that nibbling on sweet dishes may lead to feeling weak later.

And Dedi said fasting was not an excuse to avoid carrying out regular exercise.

"Those who are fasting can still exercise. They can do it shortly after sahur or a few hours before breaking the fast. But don't overdo it," he warned, while adding that it is also advisable to avoid doing activities in the direct glare of the sun because of the risk of dehydration.

When breaking the fast, he advised people to start by taking something light and sweet as a quick energy booster, then consume a heavier complete meal later but to keep things in moderation.

"It should be a complete meal. It's wrong to assume that it is enough only to consume some rice with a fried egg or just some instant noodles. This would not fulfill the body's daily requirements," Dedi said.

"It's also wrong to break the fast with just a couple of glasses of water to quench your thirst and delay eating heavier meals until after evening prayers. This means there is no nutritional intake at all making somebody unnecessarily hungry and weak," he added.