DHA Twitter clinic discusses nutritional tips for a healthy Ramadan

Stresses on the importance of preventing a heat illness during Ramadan

Dubai, United Arab Emirates, June 18, 2015:  The Dubai health Authority’s Twitter Clinic  #Smart_clinic highlighted today healthy eating tips during the holy month of Ramadan.

DHA nutritionists disseminated information to more than to 70,000 Twitter users who follow the DHA page on Twitter.

Wafa Ayesh, director of clinical nutrition at the DHA said that the holy month of Ramadan is an opportunity for fasters to rejuvenate their body.

“Ramadan fasting gives the digestive system rest and  helps in self-healing and self-repairing. Fasting detoxifies the body of its toxins which fuels the body’s healing mechanism and prevents diseases and disorders. However, fasters need to follow healthy eating patterns and get sufficient rest to reap health benefits of fasting.”

 Ayesh added that fasting during the hot summer months is particularly challenging and that all precautions should be taken to avoid dehydration and other health complications.

Preventing heat stress and the importance of Suhoor:

Ayesh said: “Skipping suhoor and lack of sleep are major contributors that can cause heat stress. Some people eat heavy dinners and skip Suhoor, this puts them at a higher risk for  heat stress. Suhoor should be consumed as late as possible to minimize the difficulty of fasting and fasters should consume sufficient water or unsweetened fruit juice between Iftar and Suhoor to balance the fluid levels in the body.”

She added that consuming drinks with caffeine such as coffee, tea, and other soft drinks should be avoided as caffeine’s diuretic properties can dehydrate an already parched body.

She also said it is important to  avoid drinking tea at suhoor , as tea increases salt excretion in the urine, which is needed for the body during fasting. Instead she advised to have drinks such as Erk-sous (liquorice drink), jallab( date,rose and pomegranate molasses drink) , tamar hindi ( tamrind drink) and kharoub ( locust bean) which are particularly helpful to rehydrate the body during Ramdan.

However, people with hypertension should avoid drinking Erk-sous and diabetics should avoid drinking all sugary drinks.

She added that it is important for people to limit their exposure to the sun and for those people who work in the sun to take regular breaks.

General guidelines:

In terms of diet, Ayesh said: “People should have a  balanced diet with vegetables, fruits, protein, milk, yogurt and some saltine snacks. Avoid fatty foods especially fast-foods like fried chicken, fried potatoes and greasy meals. Avoid drinks which contain caffeine and drink plenty of water between Iftar to Suhoor to replenish the body.”

She added: “ During Iftar, break your fast with dates and fresh laban which is low in salt and then  eat your food after your prayers. This will help you make smart food choices especially if you are eating out and have a buffet in front of you because it takes 20 minutes for the brain to realize that food has been consumed and it then sends signals the rest of the body. So breaking your fast with laban and dates helps channelize this signal to the brain and prevents overeating. Also, dates provide instant energy which is much needed.”

She added that during Ramadan people do the taraweeh prayers and that it is a form of exercise as well.

Fasting tips for people with chronic diseases:

Afra Bin Katta, head of clinical nutrition department at the DHA said that people who are fasting, especially people with gastric disorders should avoid fried, spicy and high sugar content foods. She also advocated eating small meals at regular hours as opposed to a big Iftar which can cause discomfort and slow the metabolism down.

She said that people with hypertension should drink enough liquids, eat fruits and vegetables and avoid salty foods.

Suha Noufal, senior clinical dietician at the DHA said that diabetics should fast only if they have consulted their endocrinologist and that they should avoid sugary drinks, excessive carbohydrates and fried food. Instead they should eat slow sugar releasing carbohydrates such as brown rice instead of white rice, whole-wheat bread and high fibre foods.

First-time fasters:

Parents need to take special care of their children who are fasting for the first time.  Ayesh, said: “First-time fasters should not be encouraged to fast for the whole day. Let the progress be gradual. On the first day they can fast until noon, then they can increase it by every two hours during the first week.

“The suhoor meal is an essential part of fasting for children. Suhoor should be as close as possible to the Fajr prayers. Children should have fibre-rich foods such as whole wheat cereals, whole grains, legumes, fruit and vegetables and good sources of protein such as lean meats, , eggs and dairy products to stay full for longer. Parents should avoid giving children high-sugar foods, since it will increase their cravings and provide no nutrients. Salty foods should be limited to avoid thirst. Carbonated drinks, spicy and fried foods should also be avoided.”

Ayesh added that children should not be forced to overeat at Iftar and Suhoor, instead the focus should be on ensuring the food consumed is high in nutrition. “Parents should also ensure children eat a healthy Iftar and it is better they eat smaller meals throughout instead of eating one heavy meal at Iftar.

It is essential for children to meet their calorie requirements during the non-fasting hours to stay nourished. They should eat high-fibre and slow energy releasing  carbohydrates such as whole grains, brown pasta, brown rice, wholegrain breads. They should also eat fruits and vegetables, dairy  meats and legumes  as well as healthy fats.

Children should be encouraged to avoid high-intensity exercise and drink lots of fluid during non-fasting hours to remain hydrated.