Fasting in the mid-August heat is just one of the challenges faced by observant Muslims this Ramadan, says Amany Abdel-Moneim Once again, the month of fasting -- and feasting -- has come around, and the smells of spices and nuts and sweets are everywhere. There are colourful, tent-fabric corners filled with dates, walnuts, hazelnuts, dried figs and apricots for sale, and the traditional lanterns in various colours and sizes are still all the way through Cairo's markets in the second week of Ramadan. However, this year is not typical, since as well as the excitement of the season there is a sense of anxiety as this is the first of a series of summer Ramadans. The dates of the holy month are based on the lunar calendar, and every year it commences 11 days earlier. As a result, the fast sometimes falls in the winter and sometimes in the summer, and Muslims will have to fast during the hot summer months for another seven years until Ramadan falls again in winter. In addition to the heat, another difficulty that fasters need to contend with is the extended summer daylight hours that make the fasting longer, the fast starting at sunrise and ending at sunset. Since Ramadan comes round every 33 years or so, for many people, mostly members of the younger generations, Ramadan and winter have tended to arrive hand in hand. Such people grew up breaking the fast with hot lentil soup and sweet, warm drinks meant to warm stomachs after a long, cold day without food or drink. Now, however, with the desert heat outside, people are going to want to start their Iftar, or Ramadan meal, with a long glass of chilled water or iced tea, then chugging down gallons of juice and forgoing the lentil soup. This year the temperature and the changes in the climate were also unusual, and summer has been difficult to bear in Cairo. It has brought an oppressive heat, grabbing you in a stranglehold, bearing down on you until the sweat begins to flood your face and body, like a sponge squeezed your head. This persuades many Muslims to head to coastal resorts to enjoy Ramadan. As Ramadan has drawn nearer to summer each year, the fasting day has been getting longer and harder. "Fasters have had to be more careful about their food choices and habits during Ramadan, in order to avoid illness and other possible problems while fasting," says nutritionist Ashraf Gamal. With the current soaring temperatures, avoiding thirst is important. Gamal advises those who are fasting this Ramadan to be extra careful during the holy month in order to avoid dehydration. "This decreases blood pressure, makes you feel lightheaded, causes headaches, and of course makes you feel thirsty while fasting, especially in such hot weather," he adds. Gamal recommends the following tips to help you pass a peaceful Ramadan this year: - A healthy Iftar goes hand in hand with the traditions: starting with three dates soaked in milk, then a glass of water or juice, then start the meal with a warm bowl of soup, a salad and the main course. Of course moderation is your key to health. - Drink sufficient water and juices between Iftar and Sohour to avoid getting dehydrated (losing lots of water) during the long Ramadan days. - Iftar should be rich in calories. Soup and pottage are best for those breaking the fast because such foods are fairly light and prepare the stomach for dinner. They also lower feelings of thirst. - Foods rich in complex carbohydrates, including bread, rice and potatoes, along with those with a high calcium content (cheese and milk) and wholegrain breads, are the best choices for Sohour. - Avoid consuming too much salt, pickles, cold cuts, or cheese in a Sohour meal. Most tomato sauces, canned fish and smoked fish have a lot of added salt, which can cause feelings of thirst despite having had a "normal" amount of water. - Avoid taking in too much caffeine (tea and caffeinated coffee) and chocolate in the Sohour meal. These are known diuretics and will make you lose the precious water your body has been accumulating. For example, drinking too much tea will increase urine output and inevitably cause the loss of valuable mineral salts. - Try to remain in shaded or air-conditioned places. As a result of the expected extra-high temperatures, there is a heightened risk of dehydration. The first signs that bodily systems are being adversely affected because of lack of fluids are headaches and blurry vision. More advanced signs are difficulty in passing urine and, in some cases, pain indicating kidney stones. - Avoid constipation. This can be helped by drinking lots of water and maintaining fibre in the diet. Lots of fruits and vegetables are great. - Don't eat too many spicy or fatty foods, or too much sugary or fried food. Instead, try to eat starches (complex carbohydrates) that will burn off slowly during the day to avoid heartburn. Do not eat immediately before going to bed. - Don't miss Sohour, as it is good for the body and provides useful calories for the day and gets the digestive system going. The food should be simple and light. - Eating protein-rich foods such as eggs, grains, dairy products and meat along with fruits, vegetables, low-fat milk, fruit juice and several cups of weak tea, is an effective way to reduce daytime thirst, particularly in the elderly. - For pregnant women, many experts believe they should not fast, especially in their third trimester. However, those who do opt to fast should end their fast immediately if they experience symptoms of dehydration. - People who suffer from headache or dizziness due to low blood sugar levels during the fasting period should break the fast at Iftar time by starting with 2-3 dates which will help replenish blood sugar levels. - To make your dishes lighter during Ramadan, adopt healthy cooking methods such as grilling, boiling, simmering and roasting and add taste to the food with a wealth of vegetables, herbs and seasonings. - Divide your main course into three parts. Have one quarter of the plate filled with complex carbohydrates, one quarter with lean meat or meat alternatives, and half with vegetables. This will ensure that you have a healthy balanced meal. - Eating sweets immediately after Iftar will increase the size of your stomach and cause a delay in digestion. It will also cause a fluctuation in the blood glucose level, which will lead to you craving for more sweets. That's why it is recommended to have sweets in moderation 2-3 hours after Iftar. To remain healthy during Ramadan, Gamal also advises fasters to consume food from the major food groups, including bread and cereals, milk and dairy products, fish, meat and poultry, beans, vegetables and fruits. (Vegetarians and vegans should amend the list as appropriate). He strongly suggests eating fruit such as watermelon and grapes as these will provide the body with much needed water. The diet in Ramadan should not differ much from the normal diet and should be as simple as possible. Diets should also be managed such that normal weight is maintained. However, if one is overweight, "Ramadan can be an ideal time to try to normalise one's weight," says Gamal. Ramadan is a time to reflect on one's habits, either spiritual or physical, and to see whether they can be improved. A good balance in the amount of time attributed for each activity will lead to a healthier body and mind in Ramadan. For Gamal, exercise has great importance since it helps in achieving better overall health, lower risk of disease, the maintenance of a healthy body weight, and it gives more energy. It is recommended that everyone engage in some kind of light exercise, such as stretching or walking. "Overweight people should increase the amount of exercise and reduce the amount of food intake to help reduce weight," he adds. Exercise can also help build stronger muscles and bone, and it can help one to feel and look better. However, it can be hard to exercise during Ramadan as people are tired and hungry, and no one really wants to get more tired and hungry by exercising. "There is no need to become a marathon runner during Ramadan, but the month is a good time to start building up exercise tolerance," explains Gamal. Walking for half an hour a day, or using the stairs instead of a lift and generally increasing one's physical activity are small things that can lead to better health overall, he adds. Contrary to what many people think, some Muslims end up gaining weight during Ramadan. During the month of Ramadan, Muslims abstain from food and water from sunrise to sunset. Although this sounds like a good diet, it seldom turns out to be. However, Ramadan can be the occasion to lose some weight and shed some pounds. According to Gamal, you don't have to stop eating or avoid going to Iftar parties. Instead, you should try to follow these guidelines: - Avoid eating too many carbohydrates. These are the worst things you can eat if you are trying to lose weight. - Eat lots of protein, including chicken, beef, lamb, turkey, veal, eggs and seafood. If you avoid carbohydrates and eat lots of protein, you will stop feeling hungry and end up eating less. Contrary to popular belief, recent studies in the New England Journal of Medicine and other medical journals have proven that an all-meat diet can decrease cholesterol and blood sugar. - Eat some fibre. Green, leafy vegetables are great for getting the system moving. Have all the salad you want. Don't use "fat free" dressing, as this can mean "tons of sugar." It's the sugar that makes us fatter. Also, avoid fruit: a piece or two a day is fine, but fruit usually contains a lot of sugar. Following a high protein diet like this one will turn the body into a fat-burning machine, said Gamal. The body will not get the sugar it wants from the diet, so it will have to burn fat for fuel. Even while you are sleeping the fat will burn right off. "This type of diet can improve your cholesterol profile and blood pressure and help you live longer and more healthily," he concluded.
