Useful tips to follow during Ramadan

Here are some tips from the professionals to help you maintain an active lifestyle during the month of Ramadan.  

Consultant Physician & Endocrinologist, Dr Saf Naqvi, the  Medical Director at Imperial College London Diabetes Centre (ICLDC) says, 

o    “It's important to make children aware of what fasting involves and to then  practice fasting for a few hours at a time, although fasting for children under the age of seven or eight isn't advisable. 

o    “It is good to take some moderate exercise just before you break your fast at Iftar, and again just before going to bed, as well as right before Suhoor”

o    “It will be quite warm during Ramadan this year and outdoor exercise might not always be the best option, so try to include indoor activities like climbing the stairs. Start slowly and gradually with two flights at a time and refrain from pushing yourself too hard during the first few days…”

Internal Medicine Specialist, Dr Farhana Bin Lootah of ICLDC adds,

o    “Exercise is an important contributor to achieving and maintaining a healthy lifestyle, and can help reduce the risk of developing diabetes …”

o    “As simple as it may sound, a brisk walk for 30 minutes a day, five times a week greatly reduces the chance of developing diabetes…”

o    “Exercise is especially effective in minimising the risk of diabetes especially when part of a three-way combination of a regular exercise practise, a balanced diet and maintaining a normal body weight…”

o    “It makes absolute sense to maintain an exercise practice throughout the Holy Month, just changing the times for exercise and food intake according to the Ramadan timings …”

ICLDC’s Registered Dietician and Educator, Fatima Sadek

o    “During Ramadan, slow release carbohydrates, known as low-glycaemic, are an excellent option for fasting food. These include wholegrain bread and basmati rice. Fast release carbs, sugary food and food otherwise known as high-glycaemic index are best avoided, such as potatoes and white bread…”

o    “Ramadan isn’t always thought of as being an opportunity to lose weight because the spiritual aspect is emphasised more generally than the health side. But fasting during the Holy Month can be good for your health and can lead to moderate weight loss, if it is practised correctly…”

o    “Indigestion is common in those fasting, especially when people try to eat too much too soon. Instead you should start your Iftar slowly, first with fluids, and eat non-fatty, low calorie food gradually …”