For healthy Ramadan, see why you should eat more of fruits

For the next 29 days, faithful Muslims will abstain from
food and other matters considered unholy. They have to
deny themselves the pleasure of the daily three square
meals and the joy of snacking.
The Ramadan season also comes with the annual
debate about the effects of fasting on one’s health.
But doctors and nutritionists say that if Muslims do all
they are supposed to, the month is one that is both
physically and spiritually beneficial to them.
They must realise, though, that there is the natural
tendency to indulge in binge-eating after breaking a fast
at 7pm or when the sun sets as if to catch up on the
lost “opportunity” and to make up for all the goodies
they had denied themselves while the fast lasts.
However, experts say the best way to break a fast is
not to load one’s plate with the usual quantity of food,
but return to normal eating gradually, eating foods that
digest easily before the usual solid stuffs.
A nutritionist, Dr. Soje Sholebo, warns that one should
never overindulge in food when breaking fast in the
evening if one does not want to suffer gastrointestinal
problems, such as constipation and stomach ulcer.
Sholebo says having abstained from food and water for
long hours, the digestive and the body’s metabolic
systems are on a break for a while. As such, he advises
people who fast to ease the body’s functions and
digestive system back to its usual pace gradually.
He advises that such people should avoid heavy meals
when breaking in the evening, recommending a diet rich
in fruit and vegetables.
For many who had looked forward to fried or jollof rice
and meat for dinner, Sholebo says the worst thing to
do is to eat fried or processed foods when breaking in
the evening.
He notes that since fasting is also a means of
detoxifying the body, eating fried foods, which contain
toxic substances, could lead to an inflammation of the
body cells.
He says, “Start with fruit and vegetables. Vegetable
soups have enough fibre to give strength and restore
lost nutrients for the first week. For subsequent week,
add cooked yam and brown or white rice.
“Stay away from fried foods because they are a real
slippery slope to ‘retoxifying’ yourself. Add proteins in
the third week; eat small meals. Drink water with slices
of cucumber or citrus to help hydrate more efficiently.
Your body is still detoxifying, so keep foods simple and
healthy for long-term result.”
Also, experts, on quickfasting.com , warn that eating the
wrong meal after a fast could lead to ulcers,
constipation and, in severe cases, a heart attack.
The nutritionists advise those who are fasting to avoid
eating in fast-food joints and restaurants.
They state that home-cooked meals, which usually
contain more natural ingredients and are less likely to
have preservatives and chemicals, are the best option
for individuals that have been fasting.
“When you are fasting, the digestive system shuts down
partially or completely. The stomach and the intestines
have been cleaned out. A thorough fast cleans out
everything. Therefore, you must allow time for the
digestive system to prepare itself for food again. In
doing so, eat foods that are slightly cooked, and you
can only be sure of that if it is home cooked,” the note.
The experts add, “If you eat solid food or processed
food after a long fast, the first thing that will occur is
constipation. Your digestive system will not move that
solid food until it starts functioning again. This is
because, all along, it has been busy cleaning, not
digesting.”
A consultant in internal medicine at Al Rawdah German
Medical Centre in Abu Dhabi, UAE, Dr. Richard Stangier,
says the risk of dehydration and dizziness during
fasting makes fluid intake vital after breaking the fast.
Stangier says, “When fasting, glucose levels will
generally drop down and with it energy levels. Fasting
can also affect the metabolic rate, leading to
biochemical reactions while the body burns its own fat,
which produces toxic end products. Staying hydrated
with water, not sugary juices, is the only way to battle
that.
“Many people find it hard to wake up, but eating just
one large meal a day is very bad for one’s lipid profile
– the amount of fat in the blood,” she said.
“Having some cereal, or fruit, yogurt or food with a low
glycaemic index, which slowly releases energy and
keeps hunger pangs, at bay for longer is imperative.”
The nutritionist says fasting can lead to loss of
moisture, resulting in wrinkles. He recommends, at
least, a sip of water every hour to make up for the low
water intake.
“Your skin contains plenty of water, and it functions as
a protective barrier to prevent excess fluid loss. But you
lose a lot of water during a long fast and dehydration
makes your skin look more dry and wrinkled. A sip of
water every hour will do the trick; or you can have
watermelon. This is a great fruit to start with because
it has higher water content than other fruits,” Sholebo
adds.
Other habits those who are fasting should avoid are
smoking and heavy drinking. Physicians warn that
tobacco and alcohol may shock the system after
fasting, and this may lead to sudden cardiovascular
challenges such as a heart attack.