JEDDAH: While overeating during Ramadan goes against the purpose of the holy month, it is a time for many Saudis and people in the area to indulge in special foods, which often leads to overeating.
For years, Saudis have had obesity problems, with unhealthy diets leading to a variety of poor health conditions. Numerous campaigns to combat this problem have been launched, including by the Saudi Sports for All Federation (SFA), but their advice seems to fall on deaf ears in Ramadan.
Arab News spoke to experts – nutritionists and fitness trainers – who discussed their tips on how to curb hunger and maintain a healthy weight.
The Saudi fitness trainer Nouf Hamadallah (37) said that there is no best time to exercise in Ramadan. Rather, the time and intensity of training can vary from person to person.
“Training during Ramadan depends on the flexibility of the schedule. There is no specific time to exercise. Most of the people who believe this are misinformed by what they read, ”she told Arab News.
FASTFACTS
• A nationwide cross-sectional survey conducted via telephone interviews in 13 regions of the kingdom in June 2020 found that the nationally weighted obesity prevalence was 24.7 percent.
• It was highlighted that obesity was significantly associated with type 2 diabetes, high cholesterol and high blood pressure, among others.
“One common piece of advice in popular articles is that people who exercise before iftar burn calories and lose weight. However, this will depend on their goals and calorie
Admission. Some people cannot exercise while fasting because they feel sick, nauseous, and their blood sugar drops. Then they are stopped from training, not knowing that all they have to do is change the timing and nature of their training. There is no one-size-fits-all approach. “
She added that losing muscle mass is easy if people don’t choose the right foods for iftar and sahoor, and also stressed the importance of moisturizing during breakfast. Should you decide to exercise shortly before iftar, a protein shake and a nutrient-dense, low-carb meal is recommended for fasting.
If someone wants to adopt healthy habits or break bad ones, Ramadan is an excellent opportunity to do so.
Arwa Bajkhaif, Nutritionist
“What you eat for Sahoor also determines your energy level for the next day. It should be a meal with a good amount of protein and vegetables, ”Hamadallah said. “When your body runs out of energy, look for sugar first, and that’s what we want to avoid.”
Digestive problems like acid reflux also occur due to bad eating habits during Ramadan, she added, and people with such digestive problems need to be aware of the specific foods that are irritating to their stomachs.
She advised them to avoid these foods when exercising and instead have a few dates, soup, and perhaps a cup of coffee before they start exercising, and save a full meal for afterwards.
Iftar and sahoor also need to be divided into servings to avoid digestive issues, she added.
The Saudi clinic and sports dietician Arwa Bajkhaif, 29, said Ramadan is a “golden opportunity” to fast and practice self-control. If someone wants to adopt healthy habits or break bad ones, Ramadan is an excellent opportunity to do so.
What you eat for Sahoor will determine your energy level for the next day.
Nouf Hamadallah, Fitness trainer
“People should know their nutritional needs and maintain a diet appropriate for their particular health situation during the holy month of Ramadan,” Bajkaif told Arab News
“For those with chronic diseases like diabetes, I recommend seeing an endocrinologist for insulin and medication adjustments and a clinical nutritionist for follow-up visits to adjust the amount and type of carbohydrates accordingly.”
Regarding changing eating habits, she suggested that people shouldn’t adopt more than three simple and healthy habits. “Being realistic and specific is key to achieving health goals.”
Saudi nutritionist Alaa Gotah advised people to drink plenty of water between iftar and sahoor, avoid sugary beverages, especially during iftar to maintain insulin levels, and eat plenty of moisturizing foods like salads while consuming carbohydrates and Candy is limited.
She stressed that fasting cleanses the body of toxins and forces cells into processes that are normally not stimulated when there is always a steady stream of fuel from food.
“Sahoor should contain a healthy amount of fiber that stays in the gut for a long time. To reduce feelings of thirst and hunger, it is recommended that you eat fruits that contain fiber and magnesium, such as bananas, dates, and watermelons, ”Gotah told Arab News.
A nationwide cross-sectional survey conducted in June 2020 via telephone interviews in 13 regions entitled “Obesity in Saudi Arabia in 2020: Prevalence, prevalence and current association with various health conditions” found that the nationally weighted prevalence of obesity was 24 .7 percent.
The study highlighted that obesity was significantly associated with type 2 diabetes, high cholesterol, and high blood pressure, among others.
The Saudi Sports for All Federation launched a campaign to help people stay active during the holy month and presented the Ramadan edition of Step Together encouraging people to walk 20 kilometers for 20 days during Ramadan to run or to run.
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