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The Ramadan, the ninth and most sacred month of the Muslim calendar is approaching.
The month is a period of prayer, reflection and celebration of the community for Muslims around the world.
For 30 days, many Muslims observers will refrain from food and drinks, including water, from dawn to dusk.
Fasting is a central element of Ramadan, which serves as a moment for spiritual growth and the renewed connection with faith. After sunset, fasting is broken with a meal called Ifar, often shared with family and friends.
This year, the Ramadan will begin on February 28 and will conclude the night of March 30. These dates depend on the sighting of the new moon, which officially marks the beginning of the month.
After Ramadan, Muslims will celebrate Eid al-Fitr, a cheerful festival that marks the end of the fast period.
Here are some expert tips if you plan to fast.
What can be expected to fasting?
Dr. Nasir Hannan, GP of London's general practice explains that the main symptoms that can manifest from fasting are headaches, reduced energy levels and humor changes.
They tend to be mildly, already measured the month, the symptoms tend to solve as the body adapts to the state, says Hannan.
As people prepare for Ramadan, while navigating their daily lives during the period, head doctors explain how to maintain energy levels.
Prepare in advance
As Ramadan is a time of spiritual reflection, Dr. Shazia Siddiqi a GPWer in Dermatology at GP Pathfinder Clinics, advises participants to make some preparations in the period prior to the celebration.
“I often tell patients if they have one or two weeks before Ramadan begins to reduce their caffeine consumption, drink a little more water and start spaceing their meals during the day, to give them an advantage,” he says she.
“Get your sleep pattern with beforehand too: start sleeping a little before and waking up a little earlier.
“It's almost like preparing for a marathon instead of a sprint. He has 30 days in which he will get tired more and more towards the end, so it is important to make sure to prepare for it. ”
Have a routine
“The key to handling energy levels during fasting is to control the interaction between diet, exercise and sleep,” says Hannan, who also celebrates Ramadan. “I think that the planning of the calendar and time management are crucial to help me maintain energy to maintain performance during the month.”
Implement NAPS
“I also find that micro sleeping are very useful during the day,” says Hannan. “With the night sentence implemented during Ramadan, I find that having small naps helps complement the dream that can lose me.”
Decelerate
“Reduce things during this month if necessary,” says Siddiqi. “If you have annual licenses to take, this can be a good time to take it.”
“Ramadan is happening during Easter holidays, so if he has children, try and solve his day to better adapt to you. If the children are not fasting, they can put them in activities outside the house so that they can have a little rest. ”
Explaining that everyone will respond to fasting differently, Siddiqi says that the main thing to remember is not to strive.
“The month is more than just fasting. It's about being with the family and taking time. We can use it as a restart button and return to what really matters.
“If you feel dizzy or weak, I would say you need to break your fast. Do not reach a point where it is dangerous. “
Have a balanced diet
Energy levels will inevitably fall as it advances throughout the day, so it is important to have a balanced breakfast.
“It's about eating the correct type of food: slow energy releases food in particular at the beginning of the day,” says Siddiqi.
“Having a yogurt base is also very good because it is quite cooling for the stomach and will help reduce much of the acidity that will accumulate during the day without having any food.
“It would avoid great sugar successes throughout the fast, since they will really cause postprandial sauces where you really feel worse after having eaten. Having a balanced diet is really essential throughout Ramadan. “
“It is common for people to eat excessively during Ramadan and it is extremely important not to do that,” says Hannan. “Sometimes, techniques such as calorie counting can help you with this.
Hydration
“Maintaining their water levels and hydration levels in times when you can eat and drink is necessary,” says Siddiqi.
“A cup of tea or coffee at the end of the day could be fine, but tries not Stick in fruit juices and milk -based products. “
Shorter exercise times
“You can implement shorter types of exercises, such as walking or stretching instead of intense training,” says Siddiqi. “Training like Pilates that are not so intense will help you maintain your energy throughout the day.”
Are there exemptions for fasting?
Young children who have not reached puberty, pregnant women, breastfeeding or menstruating, the elderly, people traveling and people with health problems may be exempt from fasting.
