Healthy way to fast: Expert advice for Ramadan observers

As Muslims observe Ramadan, medical experts emphasize the importance of healthy practices to maximize the benefits of fasting while minimizing health risks.

Dr. Nuhu Ardo Kumo, a consultant family physician at the Federal Teaching Hospital Gombe, recommended that those fasting should not skip the pre-dawn meal known as "Sahur," Caliber.Az reports per foreign media.

"The Sahur should contain much of carbohydrates because of the energy that is required. Protein, milk, and a lot of water should be taken during that period," Dr. Kumo advised, adding that this meal is crucial for maintaining fitness throughout the fasting period.

Hydration is another key aspect of fasting health. Dr. Kumo emphasized the need to stay hydrated during the hours of non-fasting, particularly after breaking the fast and during Sahur. He also encouraged the consumption of fruits and vegetables, such as watermelon, cucumber, and oranges, which help maintain hydration levels. However, he warned against caffeinated and sugary drinks as they can lead to dehydration.

Physical activity, when done wisely, is also beneficial, according to Dr. Kumo. "Physical activities, like walks carried out early in the morning when the sun is not too hot or in the evening, are recommended to avoid dehydration," he noted, adding that lighter exercises are encouraged during the fasting period.

For those working in hot environments, Dr. Kumo suggested taking regular breaks from direct sunlight to prevent dehydration. He also recommended wearing light-colored, loose-fitting clothes made of natural fibers to reduce sweating and prevent excessive water loss.

Dr. Kumo also highlighted the risks of prolonged sun exposure and heavy physical activity, advising fasting individuals to avoid environments that could contribute to overheating, such as heat-producing units in industries. He further suggested that workers affected by such conditions should advocate for changes in their working environments during Ramadan.

Older adults, particularly those over 65, should only fast if they are able, Dr. Kumo said. "If they cannot, the Sharia has given them the option of feeding the needy."

Meanwhile, Dr. Suleiman Auwal, a medical doctor at the Bauchi Specialist Hospital, spoke about the numerous health benefits of fasting, which include weight loss, improved fitness, and a decreased risk of chronic diseases such as diabetes. He also noted that fasting has potential benefits for cancer patients and can boost immunity.

However, Dr. Auwal warned that breastfeeding mothers and elderly individuals should not fast unless they are in good health. "Breastfeeding mothers are medically advised not to fast because the metabolic demands of the mother increase due to feeding two lives – hers and the baby’s," he said.

"The elderly are also not advised to fast for obvious reasons. As age advances, the body’s metabolic demands increase, and without proper nutritional support, their immunity can decrease, making them vulnerable to serious health issues."

With these expert recommendations, individuals observing Ramadan can safeguard their health while benefiting from the spiritual experience of fasting.

By Aghakazim Guliyev