The Islamic Holy month of Ramadan is about to begin, and this year’s fasting will be 13-14 hours long. With many local people participating in fasting, local GP Dr Osman Bhatti delivered his annual update for local healthcare staff to support our residents’ health.
Dr Bhatti said: “During Ramadan, Muslims fast from sunrise to sunset. They read the Quran and Ramadan provides an opportunity for physical and spiritual reconnection with Allah. There’s also a big focus on nightly prayers, especially during the last 10 days.”
Read on for key takeaways from the webinar where Dr Bhatti gives useful guidance on optimising your nutrition, sleep and advice on exercise and medications.
Optimise your nutrition and stay hydrated
Dr Bhatti advised attendees: “When looking at what food to eat during Ramadan. We should try to have colourful plates.”
An example of a healthy plate would be to have half a plate with vegetables, a quarter of a plate with proteins such as beef, chickpeas, mackerel and another quarter with carbohydrates. Move away from simple carbohydrates in favour of complex carbohydrates that release energy slower over time. Complex carbs include porridge, sweet potatoes, beans and lentils.
It is advised to not skipSuhoor, the morning meal, and people should drink water. For Iftar, the evening meal, it is important to have simple energy such as dates and to use portion control. Drinking plenty of fluids will help you with portion control. It’s encouraged to drink fluids that will provide better hydration such as water and herbal teas. One should avoid sugary or energy drinks, tea, coffee and other drinks with caffeine.
Exercise
Light exercise is encouraged with walking being the best form of physical activity. Before meals, the best time to exercise is before Suhoor. It is advised to avoid doing excessive exercise during Ramadan.
Medications
Dr Bhatti says: “The majority of people taking medication can fast.” If you do take several medications it is advised to consult your GP.
Sleep
Sleep is also important, and Dr Bhatti encouraged everyone to not neglect it during the holy month. Aim for a consistent routine with sleep. Overeating is discouraged during Ramadan as it will negatively impact sleep. Don’t underestimate the importance of sleeping. You’ll avoid brain fog and make the most of focused and present worship throughout the day and night.
Will you be pregnant or breast feeding this Ramadan? Get further advice from our Tower Hamlets Baby Feeding Service.
We wish all those celebrating a happy and healthy Ramadan.
