KUALA LUMPUR, March 23 — Fasting for Ramadan is hard already, doing it in hot and humid climate might be much more difficult.

As the heatwave continues to comb over Malaysia this holy month, many Muslims are braving the warmth while fasting from dawn to sunset.

Advertising

Advertising

If not adopted accurately, the dearth of diet and water during the heaty climate may end up in dehydration, dizziness, gastric and potential fainting spells.

With solely two occasions in a day to eat meals and get diet, it may be a problem to get a balanced weight loss program to maintain the physique energised.

So how can these fasting keep healthy and hydrated during the heatwave this Ramadan season?

Malay Mail lately gathered some helpful ideas from Sunway Healthcare wellness government and nutritionist Nur Syahnadz Zareithy.

Stay away from the warmth

To scale back the consequences of hot climate during fasting, Syahnadz really helpful these steps.

Avoid the solar open air: Minimise exterior actions during peak warmth hours and search shade when mandatory.

Hydration: Drink loads of fluids during pre-dawn and post-sunset meals to forestall dehydration.

Keeping the physique cool: Take showers, use damp cloths or make sure that residing areas are well-ventilated to remain comfy.

Syahnadz added that these choices ought to be primarily based on how lively somebody is during working hours and how lengthy they might want to keep open air.

A healthy weight loss program is vital

According to Syahnadz, an important side to remain healthy is one’s weight loss program during the sahur (pre-dawn) and iftar (post-sunset) meals.

Sahur ought to include nutritious meals that present lasting vitality, whereas iftar ought to start with dates and water to replenish fluids and regulate blood sugar ranges.

While there aren’t any strict dietary restrictions during Ramadan, prioritising sure meals selections can assist keep vitality ranges all through the day:

High-fibre meals: Fruits, greens and entire grains assist ease digestion and forestall spikes in blood sugar.

Lean proteins: Use wealthy sources like hen, fish, legumes and eggs to advertise muscle restore and keep full.

Complex carbohydrates: Opt for entire grains like brown rice, quinoa and oats, which offer sluggish vitality launch all through the day.

Dates: Rich in fibre and low on the glycemic index, dates function a wonderful supply of pure sugars for breaking the quick.

Syahnadz really helpful staying away from unhealthy meals and drinks like caffeine, sugary meals and fried objects, which may trigger thirst and fatigue.

Those who require medication for persistent sicknesses ought to seek the advice of with their medical advisor to regulate the quantity and time of their dosage primarily based on their situation during fasting.

Get sufficient relaxation

Quality sleep performs a essential position in managing starvation and sustaining total well-being during Ramadan.

“There are studies showing that those who sleep shorter hours have lower amounts of ghrelin (the hunger hormone) compared to those who sleep longer,” she said.

“Getting good high quality can assist you keep your weight. This is why typically when we have now woken up from a nap or sleep, we are going to really feel hungry. So it is actually as much as how your individual physique responds to it.”

While napping could seem tempting, Syahnadz mentioned it is vital to prioritise religious actions over extended daytime sleep.

She mentioned the daytime is when Muslims ought to practise their ibadah (worship).

“It’s vital in our faith to quick during Ramadan as it’s a follow we do after we’ve reached a sure age referred to as ‘maturity’,” the dietician mentioned.

Emergency conditions

Sometimes, one’s well being can take a sudden flip for the worst. In this case, it’s okay to cease the quick.

Syahnadz mentioned that in Islam, breaking quick is allowed in dire conditions the place fasting poses a threat to 1’s well being or well-being.

Circumstances reminiscent of being pregnant, sickness or intense bodily labour warrant exemption from fasting.

However, she really helpful people to seek the advice of spiritual students or healthcare professionals for steering in such circumstances.