Your guide to better health during Ramadan: Avoid overeating at Iftar and weight gain
With the arrival of the holy month of Ramadan, dietary and lifestyle patterns change for Muslims worldwide, posing a significant challenge to their physical health. In this context, Dr. Hamed Al-Omran, a consultant in cardiac anesthesia surgery, urged those fasting to adhere to a balanced diet to ease the burden on their vital organs, emphasizing the importance of organic foods to avoid weight gain and related health problems.
The cultural and spiritual context of Ramadan
Ramadan is a great spiritual opportunity for Muslims, during which fasting aims to purify the soul, cultivate piety, and empathize with the suffering of the poor. However, in many communities, iftar meals have become occasions for overindulgence, featuring a variety of dishes rich in fats and sugars. This contrast between the spirituality of fasting, which emphasizes moderation, and the reality of lavish meals leads to numerous health problems that could be avoided by adopting a balanced and healthy lifestyle.
The effect of overeating at breakfast on the body
Dr. Al-Omran, who has 30 years of medical experience, warned against the dangers of overeating at once at sunset. He emphasized to Al-Youm newspaper that this harmful practice disrupts the body's natural balance, leading to a sudden and sharp rise in blood sugar levels. This places a significant burden on the pancreas, requiring it to release large amounts of insulin. Furthermore, this habit causes severe imbalances in blood lipids, increasing the risk of cardiovascular disease in the long term.
Breaking the fast with a light meal: a first step towards balance
The medical consultant advised breaking the fast with a light meal consisting only of dates and water or milk, followed by the Maghrib prayer. This short break allows the digestive system to prepare and gradually receive food, helping to control subsequent food intake. He emphasized the importance of carefully distributing food quantities between Iftar (breaking the fast) and Suhoor (pre-dawn meal) to ensure the well-being of both the digestive and circulatory systems.
Weight gain is a negative indicator
Dr. Al-Omran considered weight gain during Ramadan a negative indicator reflecting poor dietary habits. He explained that Ramadan presents a golden and cost-free opportunity for weight loss and improved overall health for both patients and healthy individuals. He advised those facing this problem to immediately consult nutritionists to develop a suitable plan. Drawing on his field experience as an organic farmer, Al-Omran recommended relying directly on healthy organic foods, describing them as the ideal choice for human nutrition. He stressed the importance of avoiding harmful fats and focusing on fresh fruits and vegetables to support the fasting person's energy and enhance their physical performance.
Ramadan is an opportunity for comprehensive change
The advice wasn't limited to nutrition; it extended to eliminating negative habits. The holy month was considered an ideal opportunity for smokers to quit completely and to reduce their excessive coffee consumption. The importance of regulating sleep patterns was also emphasized as an integral part of the body's balance and stability. The consultant concluded his guidance by suggesting a nightly schedule that includes light meals between 10 PM and 2 AM in preparation for the pre-dawn meal (suhoor). He stressed that the success of this system depends on accurately and carefully calculating calorie intake to ensure it doesn't exceed or fall short of the body's actual energy needs.
