Doha, February 19 (QNA) - Fasting during the holy month of Ramadan represents a golden opportunity to reset one's lifestyle and enhance both physical and mental well-being. By granting the body a period of physiological rest, fasting can help improve key health indicators such as blood sugar regulation, weight management, and digestive health. However, experts emphasize that certain conditions must be met to fully realize these benefits.

In this context, Acting Head of Health Education at the Ministry of Public Health, Hind Al Tamimi told Qatar News Agency (QNA) that Ramadan offers a valuable chance to reorganize health priorities based on several essential principles. Foremost among these is obtaining sufficient sleep -between seven to nine hours per night for adults - to maintain focus, reduce fatigue, and regulate appetite and the hormones responsible for hunger and satiety. She noted that disrupted sleep patterns during Ramadan can lead to chronic exhaustion and increased consumption of sugars and stimulants.

Al Tamimi stressed that the enforced abstinence from smoking during fasting hours presents a genuine opportunity to quit permanently. Smoking cessation, she explained, improves lung function, lowers blood pressure, and significantly reduces the risk of heart disease and cancer within a relatively short period.

She also recommended engaging in moderate physical activity, such as brisk walking for at least 150 minutes per week, along with muscle-strengthening exercises at least twice weekly. The optimal time for exercise, she advised, is either two hours after iftar or sufficiently before suhoor. Intense workouts during fasting hours should be avoided to prevent dehydration and exhaustion.

Regarding nutrition between iftar and suhoor, Al Tamimi advised consuming between eight to twelve cups of water during this period, distributed gradually. She also encouraged eating water-rich fruits and vegetables to support hydration and promote digestive health.

She cautioned against overeating at iftar after long hours of fasting, as this can strain the stomach. The ideal approach, she said, is to begin with three dates and a glass of water, followed by a fiber-rich salad, and then a balanced main meal. Dates provide natural, fast-absorbing sugars that help restore energy levels gradually.

A balanced iftar meal, she emphasized, should include carbohydrates such as brown rice or whole-grain bread; healthy protein sources such as chicken, fish, or legumes; and healthy fats such as olive oil and nuts. This balance helps stabilize blood sugar levels and prevents lethargy.

Al Tamimi further suggested a light snack between iftar and suhoor consisting of fresh fruits, vegetables, unsalted raw nuts, and low- or fat-free milk. These options supply essential nutrients without excessive caloric intake.

In her remarks to QNA, she also offered guidance on reducing thirst during fasting hours by adopting specific dietary habits. These include avoiding fried foods and fast food between iftar and suhoor, steering clear of processed and sodium-rich items, reducing salt in meals, limiting added sugars in beverages, and making water the primary drink of choice. Salty and fried foods, she explained, increase fluid loss and intensify thirst the following day.

She underscored the importance of suhoor as a critical component of healthy fasting, provided it meets key criteria. A wholesome suhoor should include slow-digesting carbohydrates such as oats or whole-grain bread; protein sources such as eggs or low-fat labneh; vegetables and fruits; and adequate water intake. Such a meal prolongs satiety and minimizes blood sugar fluctuations.

Finally, Al Tamimi highlighted the importance of observing healthy preparation standards when making traditional sweets. This includes reducing overall calorie content by cutting back on sugar or using natural alternatives such as fruits and dates, and opting for low- or fat-free milk instead of full-fat varieties. (QNA)