Most fasting people feel difficult, especially during the first days of the month of Ramadan, as they suffer from various health symptoms such as headaches and fatigue, and some of them lose control of their feelings and are nervous, so what are the causes of these symptoms and how can the difficulty of the first period of fasting be overcome and can the fasting person overcome these problems, then what are the means and steps that make people enjoy a healthy and comfortable fast?
Is it normal to feel difficult to fast in the early days?
Dr. Abdul Rahman Al-Maani, former Secretary-General of the Jordanian Ministry of Health and a doctor of community medicine and health administration, explains that feeling difficult in the first days of the holy month of Ramadan is normal and not a cause for concern, as there are reasons for this, and there are simple ways to overcome these problems.
Drought
Dr. Al-Maani shows – in his speech to Al Jazeera Net – that dehydration is one of the symptoms accompanying fasting in the first days of the month of Ramadan, and results in headaches, the human brain is very sensitive due to the loss of water, and the problem increases before breakfast time. Fasting also multiplies chronic headache attacks or migraine attacks, and those who suffer from this condition can take a pill of painkiller before the start of fasting immediately after suhoor.
He added that dehydration also leads to a feeling of fatigue, loss of determination, drowsiness, tendency to sleep, dizziness, dry throat and tongue, roughness of the skin and constipation, and to overcome this problem, it is recommended to drink a lot of water about 10 cups a day for an adult with a normal weight, to continue throughout the month of Ramadan.
Exhaustion just before Ramadan
According to Dr. Al-Maani, many seek to finish their concerns and obligations quickly before the start of the holy month and prepare for it, so they exhaust themselves, and they cannot sleep enough during the days preceding it, as they become tired, and the symptoms of general fatigue that occur due to dehydration increase, and here it is preferable to get rest and adequate sleep before the beginning of the month of Ramadan.
Saturation, intestinal confusion and acidity
Eating large amounts of food in the early days, especially at breakfast or suhoor, places a great burden on the digestive system, and causes several health problems such as intestinal confusion and hyperacidity during the day due to gastroesophageal acid reflux.
Dr. Al-Maani called for gradually preparing the stomach for breakfast food, stopping food before the stomach is full, avoiding fried and sour food, in addition to stopping smoking, and reducing coffee and tea as much as possible.
People with hyperacidity in the stomach are advised to sleep with their heads raised either by placing pillows under the head or by raising the head from the bed up, and it is also better to take preventive anti-acidity medications under medical supervision, and it is best to take them at Suhoor.
Constipation
Fasting causes constipation, especially in the elderly due to the change in the timing of meals during the first period, and here it is necessary to increase fluids, eat fruits and vegetables rich in water, and eat cereals rich in fiber at breakfast and suhoor.
Irritability and nervousness
A person may lose control over his feelings and actions during fasting in the first period of the month of Ramadan, especially if he smokes, which leads to disruption of relationships with some family members or friends, difficulties and crises in the workplace, not to mention the lack of focus associated with these crises, which may cause some problems, including traffic accidents.
In order to control negative emotions, Dr. Al-Maani advises not to overload the fasting person with responsibilities, and not to strain himself muscularly, especially during the hot hours of the day.
Tips for skipping the first days of Ramadan
Nutritionist Yazan Ghoneim says that most people are used to drinking coffee, and one of the most common problems facing fasting people is the lack of caffeine, which leads to headaches, fatigue and fatigue, so the amounts of coffee should be reduced a week or two before the holy month so as not to face this problem.
Ghoneim advises – in statements to Al Jazeera Net – to delay eating the suhoor meal, so that the fasting person can supply the body with as much energy as possible, unlike what some do, which is to eat the suhoor meal many hours before dawn.
Nutritional advice for people with chronic diseases
Ghoneim advises those suffering from chronic diseases such as type II diabetes to take complex carbohydrates such as wheat flour, barley or oats in their diets, in order to avoid hypoglycemia, after consulting a doctor if they are allowed to fast.
As for patients with hypertension, it is recommended to reduce the sources of sodium in salt and food, and increase vegetables and fruits, while those suffering from gout are advised to reduce the amounts of red meat, legumes in general and processed drinks.
Ghoneim added that sleep and sleep hours must be regulated early, so that the levels of the hormone cortisol and insulin do not rise, which leads to hunger, fatigue and fatigue.
Wrong behaviors in the first days of fasting
Ghoneim pointed out that some people do wrong behaviors in the first days of fasting, including not eating the suhoor meal, excessive consumption of Ramadan sweets and juices, lack of drinking water, and increasing the amount of water, especially at the time of suhoor, which leads to the loss of minerals in the body.
They also exercise immediately after breakfast, reduce protein intake and increase the amounts of carbohydrates, in addition to staying up for long hours, which leads to high levels of stress hormone and increased fatigue, fatigue and hunger.
Steps to help you feel full
Ghoneim pointed out the importance of following certain steps in eating that make the fasting person feel full and active, and not eat large amounts of food.
These steps begin immediately after the Maghrib call to prayer by drinking water, then eating simple vegetable soups or salads, then waiting for a third of an hour to eat the main meal that contains carbohydrates and proteins, and eating protein first, then starches such as rice or bread.