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Secrets to a rejuvenating Ramadhan experience
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Muslim reading Quran in group during Ramadhan (Shutterstock/-)
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ompleting the one-month fasting ritual during Ramadhan can be challenging. Proper dietary maintenance could help you get the best out of it.
The fasting ritual during the month of Ramadhan, which brings joy to most Muslims who eagerly wait for the month to come, can actually be beneficial to our health. Fasting from dusk till dawn, however, also poses a number of challenges for fasters.
Aryo, 35, who works as a newspaper journalist, is one of them.
“During fasting hours, I always feel sleepy, I can’t write anything. My body also feels lethargic,” he said, adding that the only time of the day he feels comfortable working during Ramadhan is in the evening, after the breaking-of-the-fast period.
Miranti, 28, meanwhile, said that typically she and her friends gain weight after Ramadhan instead of losing it.
“It’s weird that we gain weight after the fasting month but that happens because we tend to indulge in binge eating during the breaking-of-the-fast hour,” she said.
Lethargy and weight gain are two of the most common problems associated with the fasting period. According to nutritionist and dietitian Geeta Seth, who runs a clinic in Jakarta, fasting is beneficial to our health.
Read also: Seven fasting tips for diabetics
“Because we refrain from drinking and eating, our digestive system actually comes to rest, not being overworked. This increases our metabolic activity, which helps other organ systems work better,” Seth told The Jakarta Post.
She said that because of this increased metabolic activity, people should actually lose weight after Ramadhan.
To feel rejuvenated during and after the fasting period and avoid physical challenges associated with it, however, dietary habits must be maintained throughout the month.
According to Seth, excessive sugar and fat consumption through overeating during the breaking of the fast and pre-dawn meal hours actually cause lethargy and sleepiness during the fasting hours.
“So it’s not because we’ve not eaten the whole day. Excessive consumption of sugary items will result in a temporary rise in blood sugar level, but it drops off immediately. This sudden drop is the reason people feel sleepy and lethargic, making them uncomfortable in the afternoon,” she explained, advising that the consumption of sweets during Ramadhan should be avoided.
Read also: Tips on attending an 'iftar' event for first-timers
Other food types to avoid during Ramadhan are fried foods and foods high in animal fat, as they lead to weight gains and spikes in cholesterol.
“When people overeat fried and high-fat foods in the evening, their cholesterol level will increase after the Ramadhan month is over. Our cholesterol level should not exceed 200. Typically people’s cholesterol level rises to 250 after Ramadhan and it’s not good,” Seth explained.
Keeping yourself satiated
As an alternative to foods rich in “bad” fat, Seth recommends that we opt for foods rich in “good” vegetable fat like avocadoes and almonds.
“The good vegetable fat will produce good results and it helps you to be more active,” Seth explained.
Furthermore, she also shared tips and tricks on keeping satiated, thereby keeping overeating at bay, during the month of Ramadhan.
“To avoid binge eating during the breaking-of-the-fast hour, you should start your dinner by eating dates and coconut water. Dates are rich with natural sugar and good, natural fiber, which give you energy and help you avoid overeating. Coconut water, meanwhile, helps you to rehydrate,” she said.
To remain satiated during the fasting hours, Seth suggested increasing one’s complex carbohydrates and fiber intake.
“Try to have complex carbohydrates, contained in rice, bread, porridge or grains. Complex carbohydrates’ release of energy is slow throughout the whole night. It helps you to feel good and full in the afternoon as well,” she said.
Read also: Wait for 'iftar' at these places in Jakarta
She also suggested eating lots of vegetables and fresh fruits, which are rich in fiber and release energy slowly, helping one to feel satiated in the afternoon. Furthermore, instead of consuming just one type of fruit, it could help to combine two to four different fruits.
“Vegetables and fruits, especially bananas that have so much fiber, help maintain your bowel activities, thereby helping you avoid constipation. Constipation due to low bowel movements could cause you to feel lethargic as well,” she said.
“Also fulfill your protein needs by eating meat. I suggest that you consume fish, not only due to its high Omega content but also because it is easier to digest compared to beef or chicken. Furthermore, high beef consumption will also increase your uric acid content.”
Snacking by consuming different types of nuts, such as almonds, cashews or walnuts, which have natural Omega protein content, also provides rejuvenating benefits, helping one to feel better after Ramadhan.
