Ramadan is not just a time to practise self-control and self-discipline. Some also point to the health benefits of fasting to help get rid of the toxins we build within the body. While the holy month’s guiding principles of self-discipline should also be applied when breaking the fast, the temptation to overindulge is often all too strong.
A particular problem of overeating is indigestion. Dr Amer Al Khatib, staff physician, gastroenterology at the Digestive Disease Institute at Cleveland Clinic Abu Dhabi, explains: “When you consume too much food over a short period of time, the muscles in your stomach cannot work as effectively. This slows down the digestion process and causes abdominal discomfort.
“Enjoy your meals during iftar and suhoor, but avoid overeating by eating slowly and making healthy choices. If you are not careful about how much and what types of food you are consuming, you may also gain weight.”
After consuming and digesting a meal, the body uses simple sugars, such as glucose, as its first source of energy, says Al Khatib. When we are fasting, our blood glucose level decreases, so the body must dip into its long-term energy stores, namely fat. The best way to maintain a nutritional balance during Ramadan is to approach your diet the way you might normally. Ensure you are eating balanced meals with the right proportion of healthy foods, including non-starchy vegetables, lean protein and whole grains.
Al Khatib stresses that suhoor should be a wholesome meal, providing enough energy to last until iftar. Eating complex carbohydrates, such as fruit and vegetables, beans, chickpeas and lentils, will provide a long-lasting energy source throughout the day. To help you stay full for longer, include low-fat dairy products and try to incorporate healthy, unsaturated fats such as avocado, unsalted nuts, salmon, olives and olive oil.
For iftar, he advises eating plenty of vegetables to get the required vitamins and nutrients. Choose whole grains, which also provide the body with energy and fibre, and grilled or baked lean meat such as skinless chicken or fish, which are good sources of protein.
“Eating dates is a traditional and healthy way to break your fast,” says Al Khatib. “Dates are an excellent source of fibre and natural sugars, which help boost energy levels.
“In addition, drink plenty of water to aid in the body’s rehydration and reduce the chances of overeating. You can also increase water intake by eating hydrating foods such as watermelon or the traditional Arabic fattoush salad, which contains water-rich vegetables such as cucumber and tomato.”
Dehydration may become even more severe in the current climate, especially among those who perform physical labour.
“Avoid caffeinated drinks such as coffee, tea and cola. Caffeine can make some people urinate more often, which may lead to dehydration. Also remember that fizzy drinks with sugar will add empty calories to your diet,” says Al Khatib.
The issue of fasting is even more critical for diabetics, especially in the GCC where the condition is prevalent. Dr Farhana Bin Lootah, internal medicine specialist at Imperial College London Diabetes Centre, says: “If you are a type 1 or type 2 diabetic and intend to fast, you should be closely supervised by your doctor and ensure that your medication and blood sugar is regularly monitored to mitigate health risks.
“To keep yourself safe while fasting, you should test your blood sugar levels if you are taking medication to treat diabetes. Blood glucose testing will not break your fast according to Awqaf’s fatwa.” Awqaf, or the General Authority of Islamic Affairs and Endowments, is the UAE body that issues edicts, or fatwas, on Islamic law.
Bin Lootah adds that pregnant women, even those who do not have diabetes, are exempt from fasting because of their medical condition and Awqaf’s fatwa. During pregnancy, the mother’s body goes through a lot of changes that affect her and her baby’s health, so expectant mothers who have diabetes, or women who have developed gestational diabetes, are advised not to fast.
While some pregnant women choose to fast, it is important to understand the risks associated and the special care that is required during the fasting period – and to be closely monitored by a physician.
Another issue is when people don’t exercise during Ramadan, which prevents food from being properly digested. “Exercise is very beneficial for healthy digestion, because movement helps stimulate the natural contraction of intestinal muscles, encouraging the food to move through your intestines more rhythmically,” says Bin Lootah.
“Taking up some light exercises after breaking your fast at iftar, such as brisk walking or swimming, can help the body remain active, reduce lethargy and help your digestive system. If you are diabetic, it is important that you test your blood sugars before and after exercise and perhaps have a light protein snack before exercise.”
Tips to digest
1. Avoid overeating and eat slowly to prevent indigestion. Planning your meals ahead will help you avoid binging.
2. Eat fibre-rich foods such as vegetables and fruit. Replace rich desserts with almonds and dates.
3. Avoid tea, coffee and other caffeinated drinks as much as possible. During fasting the body uses up glucose energy stores and caffeine lowers your glucose levels even more.
4. Stay well hydrated during non-fasting hours by drinking plenty of water. Eating fruit before sunrise, in particular, helps to keep the body hydrated during the day.
5. Exercise is not only good for the body, but also for the mind. A brisk walk after breaking your fast keeps the body active, reduces lethargy and helps the digestive system.
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Benefits of first-time home buyers' scheme
- Priority access to new homes from participating developers
- Discounts on sales price of off-plan units
- Flexible payment plans from developers
- Mortgages with better interest rates, faster approval times and reduced fees
- DLD registration fee can be paid through banks or credit cards at zero interest rates
Killing of Qassem Suleimani
Killing of Qassem Suleimani
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The specs
Engine: Four electric motors, one at each wheel
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More coverage from the Future Forum
The Sand Castle
Director: Matty Brown
Stars: Nadine Labaki, Ziad Bakri, Zain Al Rafeea, Riman Al Rafeea
Rating: 2.5/5
The specs
Engine: 2.0-litre 4-cylturbo
Transmission: seven-speed DSG automatic
Power: 242bhp
Torque: 370Nm
Price: Dh136,814
Results
5pm: Maiden (PA) Dh80,000 (Turf) 1,200m. Winner: Majd Al Megirat, Sam Hitchcott (jockey), Ahmed Al Shehhi (trainer)
5.30pm: Handicap (PA) Dh80,000 (T) 1,600m. Winner: Dassan Da, Patrick Cosgrave, Helal Al Alawi
6pm: Abu Dhabi Fillies Classic Prestige (PA) Dh110,000 (T) 1,400m. Winner: Heba Al Wathba, Richard Mullen, Jean de Roualle
6.30pm: Abu Dhabi Colts Classic Prestige (PA) Dh110,000 (T) 1,400m. Winner: Hameem, Adrie de Vries, Abdallah Al Hammadi
7pm: Wathba Stallions Cup Handicap (PA) Dh70,000 (T) 2,200m. Winner: Jawal Al Reef, Richard Mullen, Ahmed Al Mehairbi
Handicap (TB) Dh100,000 (T) 2,200m. Winner: Harbour Spirit, Adrie de Vries, Jaber Ramadhan.
Tearful appearance
Chancellor Rachel Reeves set markets on edge as she appeared visibly distraught in parliament on Wednesday.
Legislative setbacks for the government have blown a new hole in the budgetary calculations at a time when the deficit is stubbornly large and the economy is struggling to grow.
She appeared with Keir Starmer on Thursday and the pair embraced, but he had failed to give her his backing as she cried a day earlier.
A spokesman said her upset demeanour was due to a personal matter.
Conflict, drought, famine
Estimates of the number of deaths caused by the famine range from 400,000 to 1 million, according to a document prepared for the UK House of Lords in 2024.
It has been claimed that the policies of the Ethiopian government, which took control after deposing Emperor Haile Selassie in a military-led revolution in 1974, contributed to the scale of the famine.
Dr Miriam Bradley, senior lecturer in humanitarian studies at the University of Manchester, has argued that, by the early 1980s, “several government policies combined to cause, rather than prevent, a famine which lasted from 1983 to 1985. Mengistu’s government imposed Stalinist-model agricultural policies involving forced collectivisation and villagisation [relocation of communities into planned villages].
The West became aware of the catastrophe through a series of BBC News reports by journalist Michael Buerk in October 1984 describing a “biblical famine” and containing graphic images of thousands of people, including children, facing starvation.
Band Aid
Bob Geldof, singer with the Irish rock group The Boomtown Rats, formed Band Aid in response to the horrific images shown in the news broadcasts.
With Midge Ure of the band Ultravox, he wrote the hit charity single Do They Know it’s Christmas in December 1984, featuring a string of high-profile musicians.
Following the single’s success, the idea to stage a rock concert evolved.
Live Aid was a series of simultaneous concerts that took place at Wembley Stadium in London, John F Kennedy Stadium in Philadelphia, the US, and at various other venues across the world.
The combined event was broadcast to an estimated worldwide audience of 1.5 billion.
UPI facts
More than 2.2 million Indian tourists arrived in UAE in 2023
More than 3.5 million Indians reside in UAE
Indian tourists can make purchases in UAE using rupee accounts in India through QR-code-based UPI real-time payment systems
Indian residents in UAE can use their non-resident NRO and NRE accounts held in Indian banks linked to a UAE mobile number for UPI transactions
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MORE ON INTERNATIONAL JUSTICE
More from Neighbourhood Watch:
Brief scoreline:
Manchester United 2
Rashford 28', Martial 72'
Watford 1
Doucoure 90'
De De Pyaar De
Produced: Luv Films, YRF Films
Directed: Akiv Ali
Cast: Ajay Devgn, Tabu, Rakul Preet Singh, Jimmy Sheirgill, Jaaved Jaffrey
Rating: 3.5/5 stars
GAC GS8 Specs
Engine: 2.0-litre 4cyl turbo
Power: 248hp at 5,200rpm
Torque: 400Nm at 1,750-4,000rpm
Transmission: 8-speed auto
Fuel consumption: 9.1L/100km
On sale: Now
Price: From Dh149,900
What can victims do?
Always use only regulated platforms
Stop all transactions and communication on suspicion
Save all evidence (screenshots, chat logs, transaction IDs)
Report to local authorities
Warn others to prevent further harm
Courtesy: Crystal Intelligence
Killing of Qassem Suleimani
The biog
From: Ras Al Khaimah
Age: 50
Profession: Electronic engineer, worked with Etisalat for the past 20 years
Hobbies: 'Anything that involves exploration, hunting, fishing, mountaineering, the sea, hiking, scuba diving, and adventure sports'
Favourite quote: 'Life is so simple, enjoy it'
If you go...
Etihad flies daily from Abu Dhabi to Zurich, with fares starting from Dh2,807 return. Frequent high speed trains between Zurich and Vienna make stops at St. Anton.
Ferrari 12Cilindri specs
Engine: naturally aspirated 6.5-liter V12
Power: 819hp
Torque: 678Nm at 7,250rpm
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