Tips for Fasting During the Holy Month: Healthy Eating, Staying Hydrated, and Getting Enough Sleep
Beijing, June 17, 2015 /PRNewswire/ — International SOS, the world’s leading medical and travel security services company, provides seven health tips for this year’s Ramadan fast.
Medical Director, International SOS Dubai Issam Badaoui The doctor said: “Ramadan is a holy month of devotion, reflection, and self-discipline for Muslims around the world. As a doctor, I would like to remind those planning to fast that it is essential to maintain a balanced diet, stay well-hydrated, and get adequate rest.”
During Ramadan, Muslims abstain from eating and drinking from dawn until sunset. This year, Ramadan in the Middle East and North Africa coincides with the hot summer season, which also has the longest daylight hours in the northern hemisphere.
Dr. Badaoui mentioned: “This year’s Ramadan falls in the hot months of June and July, so individuals should be extra cautious to avoid potential medical issues, especially hypoglycemia and dehydration. Fasting should involve moderate eating during the transitions of Suhoor (pre-dawn meal) and Iftar (breaking of the fast) to help the body adjust to the daily cycle of fasting and eating.”
International SOS provides the following seven health tips for the Ramadan period:
1. Eat in moderation at Iftar – Because the body, after a long period without food, suddenly consuming large amounts of sugary and fatty foods can disrupt metabolism, leading to dizziness, fatigue, indigestion, and other discomforts, so these types of food should be avoided at Iftar. International SOS doctors recommend starting with dates, yogurt, and water, and waiting about 10 minutes before eating vitamin- and mineral-rich foods in moderation.
2. Be sure to eat Suhoor (Suhour”) – During Ramadan, sunrise in the northern hemisphere comes very early and daylight hours are particularly long, so many fasting individuals may only have time for a quick drink of water before the Fajr prayer. International SOS doctors recommend waking up a bit earlier before Suhoor and choosing complex carbohydrates such as whole grain bread, barley, and lentils to provide sufficient energy for the day.
3. Get enough sleep – The holy month involves more prayers and religious gatherings with family and friends, which may lead to irregular sleep patterns and affect sleep quality. Fasting individuals should aim to get 8 hours of sleep per day, even if it needs to be divided into several shorter segments.
4. Adjust the intensity of exercise – During Ramadan, if you wish to exercise, you should adjust moderately according to your eating patterns. Fasting individuals should engage in light activities such as walking. International SOS doctors recommend exercising 2–3 hours after Iftar.
5. Individuals with pre-existing medical conditions or taking medication – Those with underlying health conditions who plan to fast should consult a doctor before Ramadan begins to understand how fasting may affect their medication. Generally, medications usually taken at breakfast can be taken at Iftar, while those typically taken at dinner can be consumed during Suhoor. Diabetics should consult their doctors for advice on taking insulin during Ramadan and monitoring blood sugar levels during mealtimes.
6. Plan work carefully – Although working hours are often reduced in many countries during Ramadan, we still recommend carefully planning your workload to minimize fatigue. Tasks requiring high concentration should be completed in the morning. If possible, fasting employees should break up their work into segments to avoid unnecessary stress from prolonged work.
7. Pay extra attention to traffic safety – Low blood sugar caused by fasting can make it difficult for drivers to concentrate. In many Muslim countries, traffic tends to be very heavy during the hour before sunset as people head home for Iftar. This period is also when traffic accidents are more likely to occur, so if possible, try to avoid driving during this time. If you must drive, stay focused, consider traveling with a companion who can help remind you to drive safely. It’s also best to take regular breaks while driving to prevent drowsiness.
In addition, International SOS advises travelers planning to visit Muslim countries during Ramadan to pay attention to the following etiquette:
1. Do not eat, drink, or smoke in public – In most Muslim countries, eating, drinking, or smoking in public during Ramadan is considered impolite, and this applies to both public transportation and private vehicles. In countries like Egypt, public eating is discouraged out of courtesy, but in other countries such as Saudi Arabia, Jordan, Oman, and the UAE, refraining from eating in public is mandatory for everyone, regardless of faith. Restaurants and cafes are closed during the day, but most hotels offer room service and designated dining areas for non-Muslim guests. International SOS recommends that travelers check the relevant laws and customs of their destination before traveling to ensure a smooth trip.
2. Dress modestly – Ramadan is a holy month in which Muslims are expected to maintain piety, humility, and gentleness, and visitors should respect local customs by avoiding revealing clothing. This is especially important when shopping in the evening or entering hotels, restaurants, or Iftar tents. In general, transparent or overly short clothing, low-cut tops, tight-fitting outfits, shorts, mini skirts, and sleeveless tops should be avoided.
3. Be mindful of workplace etiquette Business travelers heading to Muslim countries should be aware that office hours are shortened and adjust accordingly. It’s best to schedule business meetings with Muslims in the morning, when they are less fatigued and can concentrate better. Meetings should also be avoided during lunchtime to prevent overworking them or causing other inconveniences. Although non-Muslims may eat and drink in enclosed areas, it’s advisable to avoid doing so in front of Muslims and instead choose a more secluded spot in the office. If a fasting Muslim offers you a drink, it’s respectful to decline.
4. Pay attention to meal and entertainment schedules If you’re visiting a Muslim country during Ramadan, be prepared to adjust your meal and entertainment plans flexibly. Avoid unnecessary travel within an hour after sunset, as traffic is extremely heavy and it’s also a peak time for accidents. Likewise, avoid booking dinners during this period, as most restaurants are busy preparing or serving iftar. In many places, live music performances are prohibited, and dance halls and bars are closed. Shopping malls are usually very crowded in the evenings, and many tourist activities are suspended throughout Ramadan.
5. Other suggestions Avoid public displays of affection, loud music, and chewing gum. During iftar, do not order pork or alcoholic beverages at restaurants.