How to remain healthy while fasting

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.