Fasting During The Time Of Pandemic: Things One Must Keep In Mind

Fasting is an essential part of Indian culture. We fast for religious and cultural reasons — whether it is Christians fasting for Lent, Hindus for Navratri and Muslims for Ramzan. In fact, with the month of Ramzan coming to an end soon, here’s a guide from our expert on fasting dos and don’ts, especially with the ongoing pandemic.

The fasting season is on at present and many are fasting for Ramzan. The Ramzan fast lasts for about 14 to 18 hours a day. Fasting is a spiritual practice in several faiths. The entire process behind fasting is that you are allowing the insulin levels to drop far enough and activate your body to use stored fat to burn off. Someone with uncontrolled sugar levels and with other ailments needs to consider before deciding on fasting.

Fasting during the time of Covid-19 and summer heat means one needs to keep a close watch on their health and avoid it at the slightest signs of illness. Studies showed that Ramadan fasting has health protective effects. Ramadan fasting has been shown to mildly influence the immune system which gives short term benefits. The alterations are transient and return to basal pre-Ramadan status. In cardiac patients, Ramadan fasting can have beneficial effects including lipid profile improvement by increasing levels of good cholesterol and alleviation of oxidative stress.

Feasting after fasting, lack of sleep, less activity, poor intake of fluids, skipping your medicines or supplements and bringing an imbalance in nutrient intake can not only ruin the benefits of fasting but also devastate your health and predispose to major illnesses. No studies of fasting and risk of COVID-19 infection have been performed yet. Do not follow any advice without consulting your healthcare provider. Here are safe and healthy practices to benefit the best out of fasting, whenever you may choose to do it.

Fresh fruit juices can keep you hydrated

Hydrate before and after fasting: Although water is important for the moisture of the human body, it does not protect against the virus. However, it is necessary to prevent dehydration during summer hence include fluids before your fast and after you break it. Exclude sugar-based or fizzy drinks.

Get a customized plan from your nutritionist: Your healthcare professional should provide culturally-sensitive patient-centered care to fulfil your spiritual goals. Get your doctor to review your prescribed medicines during your fasting season.

Follow a healthy meal plan or Mediterranean way of eating: Follow the Mediterranean diet during fasting days to prevent the risk of following unhealthy meal practices which are commonly observed.

Consult the doctor if you suffer from Diabetes or kidney disorder: Health-care professionals might not appreciate that their patients are unable to take most of their medications while they fast during the day, therefore consult your doctor if you are suffering from Diabetes, kidney disorder or any other ailment.

For those who are on their Ramadan fasting, these tips may be helpful. These are also helpful for anyone planning to fast during any season.

1. Begin your day with adequate fluids to prevent dehydration expected throughout the day. Include adequate fluids initially such as water, fresh fruit smoothies, vegetable juices, soups, cucumber, tender coconut water with basil seeds, yoghurt or buttermilk.
2. Choose fibre and protein-rich breakfast to kick start your fasting and to prevent you from tiredness, fatigue, constipation and feeling hungry later throughout the day.
3. The recipe should be easy to cook with adequate nutrient quality. Oats and dal pancake with vegetable topping, chutney and boiled egg, egg and vegetable roll with hummus or avocado dip, mixed grain cereals with nuts, yoghurt and poached egg, dal, vegetable and mixed grain porridge with fruits are some of the best options.
4. Avoid excess salty foods such as salted nuts/butter/cheese/ready to eat foods that increase your thirst for fluids during your fasting hours.
5. Replace sugar with dry fruits
6. To provide you with energy, simple sugars can be replaced with natural sources of carbs from fruits and dry fruits that provide you with the immediate requirement of energy and minerals such as potassium, sodium, etc.
7. Also add starchy fibre-rich foods such as whole wheat, broken wheat, millets, unpolished rice, quinoa, oats, sweet potato along with protein sources which should meet 40 per cent of your daily requirement.
8. Choose healthy protein sources and a balance in both plant and animal-derived proteins like peas, dals, sprouts, beans, mushroom, paneer, cheese, yoghurt, nuts, seafood, poultry and eggs. Limit the intake of red meat and processed meat.
9. Include two servings of vegetables in your diet.
10. In lieu of outdoor activities, indoor physical movement and online physical activity classes are encouraged and sitting idle for long hours should be discouraged. For instance, during Ramzan, two hours of your Iftar and your Taraweeh prayers resume to some light exercise so that you can get adequate sleep.
11. The next break before you hit the bed should not include a dessert treat since your appetite forces you naturally to binge. Hence add high protein, vegetable-based light meal/snack/beverage/porridge, or a protein bar if you prefer not to cook. This helps to meet your remaining nutrient requirement of the day and prevent you from muscle breakdown.

Follow these guidelines and you should be able to have a safe fasting season, whenever you may choose to do it.

 The views expressed here are the author’s own. We would suggest checking with your physician before starting any new fasting routine.