How to stay healthy while fasting in the scorching heat

Staff Reporter

Ramadan is the ninth month of the Islamic calendar, a holy time for Muslims. During this month, Muslims fast, pray, and seek to draw closer to Allah through self-purification. The Islamic calendar is based on the lunar year, so the time of Ramadan comes a little earlier each year. This year, Ramadan has started to get quite hot. Therefore, special rules need to be followed to keep the body healthy.

During fasting, various changes occur in the body. First, the body uses carbohydrates stored in the liver and muscles to generate energy. After a long period of fasting, the body burns fat for energy. Since the body cannot retain water, the kidneys conserve water by reducing the amount of urine they produce. However, water is lost through sweating, breathing, and other processes, which can sometimes cause mild dehydration.

People who consume caffeine (tea and coffee) may initially experience headaches and irritability, which later become normal. However, if dehydration becomes severe and causes dizziness, disorientation, or fainting, it must be treated quickly by drinking water, salt, and sugar.

A balanced diet helps make the fasting experience healthier. Eating nutritious foods at Iftar and Sehri can help the body maintain adequate energy and water balance throughout the day. Iftar should be started with hydrating foods like water, fruit juice, soup, and fruit. Dates provide quick energy. The main meal should contain carbohydrates, protein, and vegetables.

Sehri should contain whole grains (e.g. oats, brown rice), high-fiber foods (e.g. fruits, vegetables, pulses), and proteins (e.g. eggs, yogurt, nuts). It is important to drink plenty of water and avoid excess salt.

Although Ramadan is a month of joy and celebration, eating too many fried, sweet, and oily foods can lead to weight gain and digestive problems. Eating in moderation helps maintain health.

Fasting can be risky for diabetics, especially in hot weather and for long periods of time. Islam allows for exemptions from fasting for the sick, but those who wish to fast must consult a doctor. It is important to adjust medication doses and monitor blood sugar levels regularly.

Energy levels can drop during fasting, so it’s important to maintain a balance between rest and light exercise. A light walk or Tarawih prayer after iftar can be beneficial for digestion and overall well-being.