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What are the recommended habits during fasting? How to avoid thirst during the day and satiety at night?
asting does not only mean abstaining from food and drink for a specific period, but has many behaviours that doctors and nutritionists usually advise to adhere to, to achieve a healthy fast and so that fasting does not become a problem that threatens the health of the fasting person. Among the habits that are recommended to follow during the month of Ramadan is to exercise, which has become easy recently with the existence of many smart watches such as Quran Watch, which coincides with many sports such as walking, running and different sports machines. Fasting is also a good opportunity to stop smoking, which is one of the main causes of many chronic diseases such as heart disease and cancer.
Tips regarding fasting behaviours
Sleeping for enough time: It is usually recommended to sleep at night to maintain the balance of the biological clock in the body. Allah said: (وَجَعَلْنَا اللَّيْلَ لِبَاسًا) “And We have made the night as a covering”. It is advised to avoid the bad habit that most of the fasting people follow, such as staying up at night and sleeping during the day.
Exercising: It is recommended to exercise during the fasting period, and the preferred time to do so is half an hour to an hour before breakfast time or at least two hours after breakfast when the digestion process ends.
Not to excessive have fats and sugars: It is advised to reduce the intake of fatty foods because they may be a cause of intestinal malaise or satiety. This would also cause narrowing and blockage of the arteries, which would cause heart and stroke. In addition, sweets contain a large amount of calories, which may expose your body to weight gain and obesity.
Not to eat large quantities of food immediately after hearing the call to prayer: It is always recommended to slow down in eating and drinking immediately after hearing the call to prayer, as excessive may cause satiety due to the rapid expansion of the stomach, as this leads to indigestion and drowsiness due to the rush of large amounts of blood going to digestive system, and leads to lack of focus and fatigue.
Avoid drinking cold and ice water immediately after hearing the call to prayer: It is recommended to avoid drinking cold and iced liquids as a start to break your fast, because this may cause indigestion and stomach contraction.
Nutritional advice to achieve the benefits of fasting
Fasting has many benefits for maintaining the health of the body, but this will only be achieved by following the correct methods of fasting:
1. Start by eating 3-5-7 dates with a cup of warm water, then hot soup.
2. After 15 minutes at least, eat iftar, preferably in two batches, to avoid feeling full and indigestion.
3. Iftar is recommended to contain starches such as rice, pasta or potatoes, and it is preferable to contain some type of meat, whether white or red, in addition to grilled vegetables.
4. It is advised to drink more water to avoid dehydration, but at long intervals to avoid stomach bloating.
5. Cut down on fats and fried foods, because they are rich in saturated fats that cause obesity and heart disease.
6. Cut down on Ramadan drinks because they contain large amounts of sugar and artificial colours, and it is recommended to replace them with fresh juices to compensate for what the fasting person loses in terms of liquids and mineral salts.
7. Eat fresh fruits and juices between breakfast (iftar) and the pre-dawn (suhur) meal.
8. Doing light exercise two hours after breakfast to burn calories and provide the body with energy.
9. It is recommended to eat foods high in fiber and protein, such as brown bread, oats, legumes and vegetables, grilled meats, and dairy products.
Tips to avoid thirst during fasting
The most important thing that a fasting person faces during his day is the problem of thirst. Therefore, it is necessary to remind you of some advices that can be offered to resist thirst during fasting, which are:
• Do not drink a large amount of water at once. Rather, it is preferable to distribute it at intervals between breakfast (iftar) and the pre-dawn (suhur) meal, such as drinking a glass of water every hour.
• Eat foods rich in potassium, especially during the suhur meal, such as bananas, kiwi and tomatoes, because potassium maintains the fluid balance in the body and reduces the feeling of thirst.
• Avoid too much salt and spices in food, as well as salty foods such as salty cheeses, pickles, and fast food, especially during the pre-dawn (suhur) meal.
• Reducing as much as possible the tea and coffee that contain a high percentage of caffeine, which increases the activity of the kidneys and excretion of urine, which causes the body to lose fluid.
• Reducing soft drinks that contain carbon, which makes a person feel bloated and prevents them from other drinks.
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