JEDDAH: Whereas consuming extreme meals in the course of the month of Ramadan goes in opposition to the aim of the holy month, for a lot of Saudis and folks of the area, it’s a time to bask in particular meals, which regularly results in overeating.
For years, Saudis have been going through issues with weight problems, with unhealthy diets resulting in quite a lot of poor well being circumstances. Whereas quite a few campaigns have been launched to fight this challenge, together with by the Saudi Sports activities for All Federation (SFA), their recommendation appears to fall on deaf ears throughout Ramadan.
Arab Information spoke to consultants — nutritionists and health trainers — who mentioned their ideas to assist curb starvation and preserve a wholesome weight.
Saudi health coach Nouf Hamadallah, 37, defined that there isn’t any finest time to train throughout Ramadan; relatively, the time and depth of the exercise can differ from individual to individual.
“Exercising throughout Ramadan relies on the pliability of 1’s schedule. There’s no particular time to work out. Most individuals who consider this are misinformed by what they learn,” she instructed Arab Information.
“One widespread bit of recommendation in well-liked articles says that if individuals work out earlier than iftar, they’ll burn energy and reduce weight. However this relies on their objectives and calorie
consumption. Some individuals can’t work out whereas fasting as a result of they really feel sick and nauseous, and their blood sugar drops. Then they change into discouraged from exercising, not figuring out that every one they should do is change the timing and nature of their exercise. There isn’t a one-size-fits-all method.”
She added that it’s simple to lose muscle mass if individuals don’t select the fitting meals for iftar and sahoor, additionally stressing that it’s important to hydrate throughout breakfast. Ought to one select to work out proper earlier than iftar, a protein shake and a nutrient-dense meal with few carbs are suggested in breaking quick.
If anybody needs to undertake wholesome habits or break dangerous ones, Ramadan is a wonderful probability to take action.
Arwa Bajkhaif, Dietician
“What you eat for sahoor will decide your vitality ranges for the subsequent day, too. It ought to be a meal with an excellent quantity of protein and greens,” stated Hamadallah. “When your physique is depleted of vitality, the very first thing you search for is sugar, and that’s what we wish to keep away from.”
Digestive issues resembling acid reflux disease additionally happen resulting from poor consuming habits in Ramadan, she added, and folks with such digestive points have to pay attention to the precise meals that irritate their stomachs.
She beneficial that they keep away from these meals if they’re planning to train and as an alternative have a number of dates, soup and possibly a cup of espresso earlier than starting their exercise, saving a full meal for afterward.
Iftar and sahoor additionally have to be divided into parts to keep away from digestive issues, she added.
Saudi scientific and sports activities dietitian Arwa Bajkhaif, 29, stated Ramadan is a “golden alternative” to quick and follow self-control. If anybody needs to undertake wholesome habits or break dangerous ones, Ramadan is a wonderful probability to take action.
What you eat for sahoor will decide your vitality ranges for the subsequent day.
Nouf Hamadallah, Health coach
“Individuals ought to know their dietary necessities and comply with an acceptable food regimen for his or her specific well being state of affairs in the course of the holy month of Ramadan,” Bajkaif instructed Arab Information
“For people with power illnesses resembling diabetes, I like to recommend seeing an endocrinologist for insulin and drugs changes and a scientific dietitian for follow-ups to regulate the quantity and kind of carbohydrates accordingly.”
As for altering one’s consuming habits, she steered that individuals shouldn’t undertake greater than three simple and wholesome habits. “Being sensible and particular is vital to attaining well being objectives.”
Saudi dietitian Alaa Gotah suggested individuals to drink loads of water between iftar and sahoor, keep away from sugary drinks particularly throughout iftar to take care of insulin ranges, and eat loads of hydrating meals resembling salads whereas limiting the consumption of carbohydrates and sweets.
She careworn that fasting cleanses the physique of poisons and forces cells into processes that aren’t often stimulated when a gentle stream of gas from meals is all the time current.
“Sahoor ought to embrace a wholesome quantity of fiber, which stays for a very long time within the intestines. To scale back the sensation of thirst and starvation, it’s beneficial to eat fruits that comprise dietary fiber and magnesium, resembling bananas, dates and watermelon,” Gotah instructed Arab Information.
A nationwide cross-sectional survey carried out over telephone interviews throughout 13 areas in June 2020 titled “Weight problems in Saudi Arabia in 2020: Prevalence, Distribution, and its Present Affiliation with Varied Well being Circumstances” confirmed that the nationwide weighted prevalence of weight problems was 24.7 p.c.
The examine highlighted that weight problems was considerably related to kind 2 diabetes, excessive ldl cholesterol and hypertension, amongst different illnesses.
The Saudi Sports activities for All Federation launched a marketing campaign to assist individuals keep energetic in the course of the holy month, presenting the Ramadan version of “Step Collectively,” the place individuals are inspired to stroll or run 20 kilometers for 20 days throughout Ramadan.