With Ramadan now beginning in the summer months, Beirut's heat and humidity take a greater toll. According to Diet Center dietician Lama Lteif, the first few days of Ramadan are the hardest, as the body takes time to adjust to the new situation. The body gradually becomes more efficient and lowers its metabolic rate to cope with fasting.
The act of fasting changes the body's metabolism. The brain and nervous system rely upon glucose drawn from food consumed throughout the day. During a period of fasting, the body instead draws more heavily upon internal stores of nutrients.
"People feel a bit tired," Lteif says. "But the body has a great ability to adapt to any situation, and after a couple of days it becomes easier."
Dehydration is a significant concern, particularly when Ramadan falls during the hot and humid summer months. Symptoms of dehydration include experiencing a dry mouth or eyes, muscle cramps, headaches or a feeling of dizziness or light-headed sensation.
"People do not drink water during the day, but they are losing fluid through sweat, breathing and urine," Lteif says. "Because it is hot, people become dehydrated during fasting."
There are measures that can be taken to reduce the likelihood of dehydration. Lteif suggests that Muslims who are fasting refrain from walking or spending long periods in the sun. She suggests that they remain in cool, air-conditioned places, either at home or in a workplace, and avoid strenuous physical activity.
It is necessary to maintain a healthy diet during Ramadan, and to balance the important food groups following the evening iftar. While Muslims do not usually seek advice from dieticians, Lteif suggests that most people follow traditional dietary practices during Ramadan.
"While many of the traditions are very healthy, people have to pay attention to what they eat," she continues. "Because the food is very tempting, people have to ensure they choose the healthy types."
Lteif suggests that people begin their iftar meal according to the traditional practice of eating dates, which are rich in minerals such as potassium, phosphorus and magnesium. These should be followed by soup, which aids with re-hydration, and salads such as fattoush.
It is also necessary to have one healthy main dish, which should include one source of carbohydrates and a source of protein, such as fish or meat. While Lteif acknowledges that it is tempting to opt for desserts that are high in sugar and fat, she advises people to choose healthy snacks, like fruit or yogurt, instead.
"The most important thing is that people drink fluids during the night, especially water," says Lteif.
Consuming a pre-dawn breakfast, or suhour, is also beneficial, although Lteif acknowledges that it can be difficult to sacrifice sleep ahead of a busy working day. Choosing whole-wheat breads, yoghurt and fruit over sweet foods, such as knefeh, for this meal help sustain the body until sunset.
Even adhering to nutritional guidelines, obviously fasting is not appropriate for everyone. Diabetics, particularly those using insulin, children and pregnant women are all exempt from fasting during Ramadan.
Copyright © 2008, The Daily Star.
September 3, 2008
LEBANON: Healthy diet choices can ease rigors of Ramadan fasting
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BEIRUT, Lebanon (The Daily Star), September 3, 2008:
By Megan Bainbridge
Special to The Daily Star
With Ramadan now beginning in the summer months, Beirut's heat and humidity take a greater toll. According to Diet Center dietician Lama Lteif, the first few days of Ramadan are the hardest, as the body takes time to adjust to the new situation. The body gradually becomes more efficient and lowers its metabolic rate to cope with fasting.
The act of fasting changes the body's metabolism. The brain and nervous system rely upon glucose drawn from food consumed throughout the day. During a period of fasting, the body instead draws more heavily upon internal stores of nutrients.
"People feel a bit tired," Lteif says. "But the body has a great ability to adapt to any situation, and after a couple of days it becomes easier."
Dehydration is a significant concern, particularly when Ramadan falls during the hot and humid summer months. Symptoms of dehydration include experiencing a dry mouth or eyes, muscle cramps, headaches or a feeling of dizziness or light-headed sensation.
"People do not drink water during the day, but they are losing fluid through sweat, breathing and urine," Lteif says. "Because it is hot, people become dehydrated during fasting."
There are measures that can be taken to reduce the likelihood of dehydration. Lteif suggests that Muslims who are fasting refrain from walking or spending long periods in the sun. She suggests that they remain in cool, air-conditioned places, either at home or in a workplace, and avoid strenuous physical activity.
It is necessary to maintain a healthy diet during Ramadan, and to balance the important food groups following the evening iftar. While Muslims do not usually seek advice from dieticians, Lteif suggests that most people follow traditional dietary practices during Ramadan.
"While many of the traditions are very healthy, people have to pay attention to what they eat," she continues. "Because the food is very tempting, people have to ensure they choose the healthy types."
Lteif suggests that people begin their iftar meal according to the traditional practice of eating dates, which are rich in minerals such as potassium, phosphorus and magnesium. These should be followed by soup, which aids with re-hydration, and salads such as fattoush.
It is also necessary to have one healthy main dish, which should include one source of carbohydrates and a source of protein, such as fish or meat. While Lteif acknowledges that it is tempting to opt for desserts that are high in sugar and fat, she advises people to choose healthy snacks, like fruit or yogurt, instead.
"The most important thing is that people drink fluids during the night, especially water," says Lteif.
Consuming a pre-dawn breakfast, or suhour, is also beneficial, although Lteif acknowledges that it can be difficult to sacrifice sleep ahead of a busy working day. Choosing whole-wheat breads, yoghurt and fruit over sweet foods, such as knefeh, for this meal help sustain the body until sunset.
Even adhering to nutritional guidelines, obviously fasting is not appropriate for everyone. Diabetics, particularly those using insulin, children and pregnant women are all exempt from fasting during Ramadan.
Copyright © 2008, The Daily Star.
With Ramadan now beginning in the summer months, Beirut's heat and humidity take a greater toll. According to Diet Center dietician Lama Lteif, the first few days of Ramadan are the hardest, as the body takes time to adjust to the new situation. The body gradually becomes more efficient and lowers its metabolic rate to cope with fasting.
The act of fasting changes the body's metabolism. The brain and nervous system rely upon glucose drawn from food consumed throughout the day. During a period of fasting, the body instead draws more heavily upon internal stores of nutrients.
"People feel a bit tired," Lteif says. "But the body has a great ability to adapt to any situation, and after a couple of days it becomes easier."
Dehydration is a significant concern, particularly when Ramadan falls during the hot and humid summer months. Symptoms of dehydration include experiencing a dry mouth or eyes, muscle cramps, headaches or a feeling of dizziness or light-headed sensation.
"People do not drink water during the day, but they are losing fluid through sweat, breathing and urine," Lteif says. "Because it is hot, people become dehydrated during fasting."
There are measures that can be taken to reduce the likelihood of dehydration. Lteif suggests that Muslims who are fasting refrain from walking or spending long periods in the sun. She suggests that they remain in cool, air-conditioned places, either at home or in a workplace, and avoid strenuous physical activity.
It is necessary to maintain a healthy diet during Ramadan, and to balance the important food groups following the evening iftar. While Muslims do not usually seek advice from dieticians, Lteif suggests that most people follow traditional dietary practices during Ramadan.
"While many of the traditions are very healthy, people have to pay attention to what they eat," she continues. "Because the food is very tempting, people have to ensure they choose the healthy types."
Lteif suggests that people begin their iftar meal according to the traditional practice of eating dates, which are rich in minerals such as potassium, phosphorus and magnesium. These should be followed by soup, which aids with re-hydration, and salads such as fattoush.
It is also necessary to have one healthy main dish, which should include one source of carbohydrates and a source of protein, such as fish or meat. While Lteif acknowledges that it is tempting to opt for desserts that are high in sugar and fat, she advises people to choose healthy snacks, like fruit or yogurt, instead.
"The most important thing is that people drink fluids during the night, especially water," says Lteif.
Consuming a pre-dawn breakfast, or suhour, is also beneficial, although Lteif acknowledges that it can be difficult to sacrifice sleep ahead of a busy working day. Choosing whole-wheat breads, yoghurt and fruit over sweet foods, such as knefeh, for this meal help sustain the body until sunset.
Even adhering to nutritional guidelines, obviously fasting is not appropriate for everyone. Diabetics, particularly those using insulin, children and pregnant women are all exempt from fasting during Ramadan.
Copyright © 2008, The Daily Star.
