Fasting fundamentals: Dos and don’ts while fasting during Ramzan

It is very important to take care of your health during the month of Ramzan due to the 14-hour-long fasts. One also needs to take extra care of children who are fasting for the first time this year. Here are a few dos and don’ts that you should follow this month for healthy fasting.

Who shouldn’t fast: Nutrition coach Ali Faraaz says, “People who are diabetic and those with severe anemia should not fast. Even those who are suffering from viral fever are advised not to fast since their bodies will need timely fluids.” Dr Aftab Ahmed, consultant physician, Apollo Hospitals, adds, “People who want to fast would need clear instructions and a go-ahead from their doctor to do the same. But those who need medicines round the clock are not advised to fast.”

For those fasting for the first time
For children who are fasting for the first time, Ali and Dr Aftab have a few pointers.

• “It is important for children fasting for the first time to take adequate fluids as they might find it difficult to control their thirst. Avoid fatty food during Sehri as this can evoke thirstiness. They could take complex carbohydrates like wheat, barley etc. that release energy for a longer time. Children should also try to avoid physical activities, as they would sweat, burn calories and feel hungry again. They could also feel drowsy and weak as their sugar level will come down. It is all about using energy in an efficient way,” says Dr Aftab.
• Ali adds, “A good way to ensure that you stay hydrated is to have a lot of water during Sehri. Also, try to avoid eating any salty food as this will make you feel thirsty. Eat lots of fruits since they have the micronutrients that your body needs.”
• He adds, “For those fasting, it is important to maintain a balance of salt. Another point to keep in mind is to avoid working out during the day. Also, when you are hungry and when you are thirsty, your brain tends to get same signals. So, many mistake this and eat a lot of food, which is again not advisable.”
• Dr Aftab adds, “Avoid food that contains highly concentrated sugar, fatty food, tea and coffee. Take plenty of fluids, fruits and carbohydrates.”