The holy month of Ramadan is of exceptional importance to Muslims, but some find it difficult to bear hunger and thirst during fasting, and some feel tired and exhausted due to abstaining from food and drink throughout the day.
The feeling of satiety during fasting does not depend on the amount of food a person eats during the iftar period, but on its quality and how it is eaten.
In this regard, a group of nutrition and health experts offer tips to reduce the feeling of hunger during the fasting period, and to keep the body hydrated as long as possible.
a warrior rest
Holistic nutritionist Osma Ghani explained to the American newspaper "Los Angeles Times" that fasting benefits our bodies and gives them a rest, and said that "fasting pushes our bodies towards the path of recovery."
She explained, "Our digestive system has been constantly working since the day we were born, so when we give it a break we allow the body to stop and remove some of the dead cells and clean itself."
In the same context, nutritionist Somaya Khan pointed to some other benefits of fasting, including "controlling blood sugar, improving heart health and brain function."
She added that the main goal of fasting is to "exercise vigilance, discipline and control," and advised the importance of moderation while eating and paying attention to what we eat.
Here are some tips to achieve the best benefit from fasting, and not to destroy its fruits during the iftar period, and to reduce the feeling of hunger and thirst throughout the day:
Balanced breakfast
The first steps to relieving hunger begin with breakfast, and nutritionist Abrar Nali explained to “Very Well Health” that “the breakfast must be balanced so that it contains complex carbohydrates, protein, healthy fats and sufficient fiber, which helps to stay full for a while.” It's longer and gives you more energy without feeling lethargic afterward."
The first steps to relieving hunger starts with breakfast (Getty Images)
Suhoor is fuel for the body
The Prophet, may God’s prayers and peace be upon him, recommended Muslims to eat the pre-dawn meal, and he said: “Take Suhoor, for there is a blessing in Suhoor.” He also urged delaying it.
In addition to his religious virtue, nutritionist Shamila Malik stressed the importance of suhoor to overcome hunger, and said that some people may sleep and not eat suhoor, which makes them starve during fasting.
She added that "when eating the majority of calories at breakfast and sleeping after it, this harms the metabolism and leads to weight gain, so it is better to divide the calories, some of them in breakfast and some in suhoor."
Protein and fiber to boost satiety
Eating foods rich in protein and rich in fiber helps to provide the body with energy for a longer period, because it takes longer to be digested and absorbed in the body.
Somaya Khan explained that among the foods rich in protein are eggs, yogurt, Greek yogurt, beans, lentils, fish, chicken and nuts.
Eating whole-grain carbs like whole-grain bread and oats, and healthy fats like avocados and nuts will keep you feeling full throughout the day.
On the other hand, excessive intake of sugar and other simple carbohydrates such as white bread leads to a rise in blood sugar, thus making you feel more hungry.
Eating foods rich in protein and rich in fiber helps to provide the body with energy for a longer period (Shutterstock)
Fiber is a magic solution
Specialists pointed out the great importance of eating high-fiber foods such as fruits and vegetables, as they help keep the body hydrated, and contain a variety of necessary vitamins and minerals.
Dietitian Somar Haddad said, "Any changes in sleep patterns or diet, such as meal timing, change bowel movements and cause hormonal changes in your body, and may lead to an increase in appetite, and the way to combat these symptoms is to eat fiber."
water is your friend
It is known that the most important steps to prevent thirst and dehydration is to drink an adequate amount of water, and despite the short time for breaking the fast during Ramadan, he must make sure to drink enough water as what the body needs on a normal day, i.e. at least two to three liters Daily as doctors recommend.
Instead of drinking a large amount of water in one dose at breakfast, which forces you to urinate frequently and not keep the body hydrated, it is recommended to drink small amounts of water whenever possible throughout the iftar period to get the best hydration for the body.
It is recommended to drink small amounts of water whenever possible throughout breakfast (Shutterstock)
Specialists mentioned a set of other tips to reduce thirst, including:
Avoid fried foods, foods rich in sodium such as pickles, canned and cold meats, as well as drink liquids that contain electrolytes, such as coconut water, in addition to drinking water slowly and not in one gulp, in addition to eating foods that contain a high percentage of water, such as watermelon Cucumber, zucchini, yogurt, nuts, seeds and dates.
The best way to tell if you are dehydrated is by the color of your urine. It should be light yellow. If it is very dark, you should increase your fluid intake.
Caffeine and dehydration
Avoid excessive caffeine intake from tea, coffee, and others, as the high percentage of caffeine causes disturbances in the fluid balance in the body due to its diuretic effect, and contributes significantly to dehydration, as it stimulates the body to excrete more fluids than usual.
Don't forget to sleep
Maintaining adequate hours of sleep helps regulate hormones, especially hunger hormones such as ghrelin and leptin, so not getting enough sleep may enhance the feeling of hunger, and thus overeating at breakfast, because your hormones are not working properly.