During the fasting month of Ramadan, Muslims all over the world fast for more than 15 hours a day. Here, 6 possible side effects and how to counter them.
It is best to have a check-up before you start fasting for Ramadan. This is particularly important if you have any chronic conditions, like diabetes or migraine. Do remember that the Qur’an exempts the sick from fasting. If your doctor advises against your fasting, speak to your Imam about your situation.
Even if you are relatively healthy, a check-up will alert you to possible problems that may occur. The changes in your day’s routine during this time – in meal times and sleep patterns – affect the body clock and metabolic processes. For instance, if you have borderline low blood pressure or low blood sugar, you may experience a sudden drop while fasting. Here, we highlight some possible side effects of fasting and how to manage them and stay focused on your purpose.
1. Acidity
- Be sure to eat Suhoor (pre-dawn meal). Do not skip this.
- Eat whole grains and low-glycaemic fruits like berries at Suhoor. These are digested slowly and will keep you full for longer
- Do not go back to bed after Suhoor
- Instead of eating a big, heavy Iftaar meal (after sunset), eat small bites at intervals – for instance, start with dates and light bites, taking a break, and then eating something again a bit later.
- Stick to a healthy eating regimen when breaking fast – for example, whole grains, healthy proteins, fruits and vegetables – and do not binge on fried, spicy food
- Do not eat processed foods. These heighten acidity.
- Do not drink coffee or sweet drinks – both are diuretics and rid your body of essential salts
- Do not drink orange juice or tomato-rich gravies as they may increase acidity
- Do not smoke
- Try not to go to bed immediately after eating
- If you are on medication for acidity, take it with Suhoor or split the dose between Suhoor and Iftaar. Discuss this with your doctor.
2. Fluctuating blood sugar level
- Check your blood sugar level more frequently every day than usual. If while fasting, your blood sugar level falls to <60 mg/dl, you will need to break your fast and treat your low blood sugar immediately. Conversely, break your fast if your blood sugar exceeds 300 mg/dl. Consult a doctor.
- At Suhoor, eat complex carbohydrates such as wholegrain bread, chapatti, dal, vegetables and fruit. These will release energy slowly into the blood stream. Eat as close to daybreak as possible. Drink lots of water.
- At Iftaar, stay away from rich foods high in saturated fats like heavy meat dishes and sweet dishes like rice puddings. Eat healthily and in moderation to prevent hyperglycaemia. Increase your intake of complex carbs and low glycaemic index (GI) foods. Drink lots of water.
- Always carry a sweet snack or drink with you in case you feel hypoglycaemic.
- Do not take on strenuous physical activity.
3. Dehydration
- Drink 8 glasses of water after Iftaar to make up for the water loss during the day. When you don’t drink water, the mineral and salt balance in your body goes awry.
- If you feel dizzy, drink water (when breaking fast) with added salt or sugar
- Avoid tea, coffee and sodas as they are diuretics
- Eat fruits with high water content, eg watermelon, strawberries, grapefruit, canteloupe
- Try to stay indoors or in the shade
- Do not overexert yourself
4. Headaches
- Start cutting back on tea and coffee in the weeks before Ramadan, so you don’t suffer from caffeine-withdrawal headaches during the fasting month.
- Drink enough water (at least 8 glasses) when breaking fast. Dehydration can cause headaches.
- Eat healthily at Suhoor and Iftaar. Acidity can cause headaches.
- Do not eat sugary foods that lead to rapid rise in blood sugar level followed by sharp drop. Hypoglycaemia (low blood sugar) can cause headaches. At Suhoor, eat foods like beans and complex carbs, which keep your blood sugar level steady for longer.
- Stay indoors or in the shade and wear sunglasses when outdoors.
- Lessen your activity level. Exhaustion may cause headaches.
- Get enough sleep. Lack of sleep may cause headaches.
- If you are already prone to headaches, speak to your doctor about long-lasting medication that you can take once a day for all-day relief.
5. Constipation
- Eat high-fibre foods, such as oats, bran cereal, brown rice, cauliflower, broccoli, corn, prunes, apricot, figs
- Eat salad before you eat your main meal
- Drink plenty of water
- Keep moving – walk around after Iftaar
6. Exhaustion (low blood pressure)
- Check your blood pressure frequently to monitor your condition. Speak to your doctor regularly.
- Drink more water. Add salt to water (after consulting your doctor)
- Try to stay in the shade to avoid sweating
You may also like to read Fasting Tips For Persons With Diabetes
