Muslims all over the world have begun their 30 days fasting period in the Holy Month of Ramadhan. As a requirement that they are obliged to observe in their faith, the period involves abstaining from food and beverages for extended periods.
This definitely will alter the way the body works due to changes on what time food in taken and the amount consumed. To avoid incidences of hunger, low concentration and fainting for first time faster, Business Today writer sampled tips to help you fast safely.
Keep Fasting Periods Short
According to the Healthline blog there are four popular regimens to fasting.
The 5:2 Pattern that restricts calories intake for two days per week.
The 6:1 Pattern that entails consuming calories only one day in a week.
The16:8 Pattern that involves fasting for 16 hours a day while consuming food in an eight-hour window.
Eat Stop Eat is a 24-hour complete fast that can be done 1-2 times per week.
There is no uniform way to fast, hence the duration of the fast varies from one person to another.
“Longer periods of fasting increase risks such as dehydration, irritability, mood changes, dizziness, fainting hunger, lack of energy and being unable to focus. To reduce your risk, keep your fasting periods short,” states Healthline.
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Take in a lot of liquids
Health experts recommend one drinks about 2 litres of water to stay hydrated, during fasting people aim to drink up to 3 litres over the course of the day.
Since the body gets 20-30 percent of fluid from food, mild dehydration can cause fatigue, headaches, dry mouth and thirst, hence it is important to drink enough fluids when fasting.
“As you meet some of your daily fluid needs through food, you can get dehydrated while fasting. To prevent this, listen to your body and drink when thirsty,” states Healthline.
Eat small amounts on fast days
Eating a small amount on fast days rather than cutting out all food may reduce your risk of side effects and help keep hunger at bay.
For first timers, do not do a full-blown fast, small amounts of food is a safer option to reduce risks like faint, hungry and being unfocused.
Don’t feast after fast
It is very tempting to feast on a huge meal after a fasting period, however, that can leave one feeling tired and bloated.
“The best way to break a fast is to continue eating normally and get back into your regular eating routine,” writes Healthline.
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Tone down exercise
Many people manage to participate in their regular exercise routine on fast days. However, when you’re new to fasting, it’s recommended to only do mild exercise to see how you feel.
Instead of heavy lifting and extreme stretching, stick to walking, mild yoga and light stretching.
Walk or meditate
It is very tempting to break a fast and eat, but staying busy might help fast days to be easier.
Walking or meditating will distract the mind from hunger. Reading a book, listening to music or praying can also help the process.
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Stop if you feel unwell
It is normal to feel tired, irritable or hungry during the fasting period but not sick.
“Some signs that you should stop your fast and seek medical help include tiredness or weakness that prevents you from carrying out daily tasks, as well as unexpected feelings of sickness and discomfort,” states Healthline.
If you feel worried about your health when fasting stop immediately and seek medical attention.
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