Dubai: The Dubai Health Authority’s (DHA) nutritionists advised 70,000 of its Twitter followers on choices to make to have a healthy Ramadan, during its clinic #Smart_clinic.

Wafa Ayesh, director of clinical nutrition at the DHA, said observing a fast provided an opportunity to rejuvenate the body.

“It gives the digestive system rest and helps in self-healing and self-repairing. Fasting detoxifies the body, triggering the body’s healing mechanism and prevents diseases and disorders. However, those observing the fast need to follow healthy eating patterns and get sufficient rest to reap health benefits.”

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

Preventing heat stress and the importance of suhour

Ayesh said: “Skipping suhour and lack of sleep are major contributors that can cause heat stress. Some people eat heavy dinners and skip suhour. This puts them at a higher risk for heat stress. Suhour should be consumed as late as possible to minimise the difficulty of fasting and those fasting should consume sufficient water or unsweetened fruit juice between iftar and suhour 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 cautioned against drinking tea at suhour, as tea increases salt excretion in the urine, which is needed for the body during fasting. Instead, she advised having drinks such as Erk-sous (liquorice drink), jallab (date, rose and pomegranate molasses drink), tamar hindi (tamarind drink) and kharoub (locust bean) which are particularly helpful in rehydrating the body during Ramadan.

Ayesh advised people to have a balanced diet with vegetables, fruits, protein, milk, yoghurt 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 and suhour to replenish the body,” he said.

People are advised to end their fast during iftar with dates and fresh laban which is low in salt and to have dinner after prayers.

First-timers:

Parents need to take special care of their children who are initiated into Ramadan fasting for the first time. Ayesh said: “These children 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.”

Ayesh warned against overeating during iftar or suhour which young children might be tempted to, advising parents to provide them small and nutritious meals throughout the evening. “It is essential children meet their calorie requirements during the non-fasting hours to stay nourished. They should eat high-fibre and slow energy-releasing carbohydrates such as wholegrain, brown pasta, brown rice, wholegrain breads. They should also eat fruits and vegetables, dairy, meat 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,” Ayesh said.