Fasting- what to eat to keep you healthy
Sep 13, 2009
ON a continent that has had its fair share of famine and malnutrition’s dark realities, the thought of going without food does not immediately conjure up images of health and wellness.
By Susanna Ndikuwera
ON a continent that has had its fair share of famine and malnutrition’s dark realities, the thought of going without food does not immediately conjure up images of health and wellness.
Health experts, however, believe that when done properly, fasting is not only safe but has physical and psychological benefits.
Many religions have fasting as part of their spiritual practise. Christians fast during lent, Muslims during Ramadhan and Judaism also observes a fast during Yom Kippur.
During Ramadhan, adult Muslims go without food and fluid from dawn to dusk for about 30 days depending on when the moon is next sighted.
Dr. Hanifa Bachou, a senior nutritionist at the Ministry of Health and a practising Muslim, says if fasting is done in a healthy way, the body is not at any risk.
“Fasting for short periods is okay.
An adult’s body has reservoirs the body can utilise when you fast,†she says.
She adds that fasting relieves the body of overwhelming reservoirs of fat that it stores, making fasting healthy.
“When we fast, the body’s requirements for digestion and absorption reduce and the body re-balances,†she says.
However, fasting becomes dangerous when it is taken to the extreme and the body’s reservoirs are exhausted.
Although human beings can scientifically survive without food or water for a week, it is risky to subject the body to this because by this point, one experiences severe malnutrition.
“As you fast, the body’s needs have to be met,†Dr. Bachou says, adding that when one breaks a fast, one start with soft and less acidic foods that are easily digestible.
Porridge and soups are a good idea as well as fruit juice which should be diluted to reduce its acidity. Food should also be chewed longer and one should get plenty to drink.
Such care is taken because during a fast, movement in the gut is slowed down and acids accumulate.
Eating too much or too fast when breaking a fast can lead to complications like intestinal obstruction. Bulky foods also present difficulties to the body if they are taken immediately after the fast.
However, it is okay to eat a few hours after the first meal of soft foods when the gut has had time to adjust.
“We have Muslims getting complications because of the type of food they eat when breaking the fast.
People eat bulky foods in one seating within a short time which leads to twisting of the intestines,†Dr. Bachou says.
Ironically, some people put on weight during the fasting season. This happens when one shifts their high calorie intake from day time meals to eating during the night.
This is made worse by the fact that since eating is moved to the night it is also likely that the person is less active and will, therefore, not utilise the energy taken in.
“When you fast and then replenish over and above what the body used while you were fasting, this defeats the point of the fast.
People tend to eat more oily or sugary foods and less of proteins or vegetables while fasting which is not good,†he says.
People who get frequent heartburns should also avoid spicy foods. Pregnant women, breastfeeding mothers and children below 18 years are not compelled to fast.
Dr. Bachou adds that apart from fasting food, Muslims also refrain from bad behaviour and coarse talk during Ramadhan.
She describes the season as a particularly special time for families as they come together each evening to share a meal and pray together to break the fast.
“It is a time for reconciliation and forgiveness of those that have wronged you. It also gives you time to reflect on your life, your relationship with God and to think of areas one needs to improve on,†she says.
The season also gives the Muslim community an opportunity to be generous. While going hungry, they are able to experience a basic need that is not met in many people’s lives.
Dr. Bachou emphasises the fasting season as the time one goes through behavioural changes that should become part of their lives.
ON a continent that has had its fair share of famine and malnutrition’s dark realities, the thought of going without food does not immediately conjure up images of health and wellness.
Health experts, however, believe that when done properly, fasting is not only safe but has physical and psychological benefits.
Many religions have fasting as part of their spiritual practise. Christians fast during lent, Muslims during Ramadhan and Judaism also observes a fast during Yom Kippur.
During Ramadhan, adult Muslims go without food and fluid from dawn to dusk for about 30 days depending on when the moon is next sighted.
Dr. Hanifa Bachou, a senior nutritionist at the Ministry of Health and a practising Muslim, says if fasting is done in a healthy way, the body is not at any risk.
“Fasting for short periods is okay.
An adult’s body has reservoirs the body can utilise when you fast,†she says.
She adds that fasting relieves the body of overwhelming reservoirs of fat that it stores, making fasting healthy.
“When we fast, the body’s requirements for digestion and absorption reduce and the body re-balances,†she says.
However, fasting becomes dangerous when it is taken to the extreme and the body’s reservoirs are exhausted.
Although human beings can scientifically survive without food or water for a week, it is risky to subject the body to this because by this point, one experiences severe malnutrition.
“As you fast, the body’s needs have to be met,†Dr. Bachou says, adding that when one breaks a fast, one start with soft and less acidic foods that are easily digestible.
Porridge and soups are a good idea as well as fruit juice which should be diluted to reduce its acidity. Food should also be chewed longer and one should get plenty to drink.
Such care is taken because during a fast, movement in the gut is slowed down and acids accumulate.
Eating too much or too fast when breaking a fast can lead to complications like intestinal obstruction. Bulky foods also present difficulties to the body if they are taken immediately after the fast.
However, it is okay to eat a few hours after the first meal of soft foods when the gut has had time to adjust.
“We have Muslims getting complications because of the type of food they eat when breaking the fast.
People eat bulky foods in one seating within a short time which leads to twisting of the intestines,†Dr. Bachou says.
Ironically, some people put on weight during the fasting season. This happens when one shifts their high calorie intake from day time meals to eating during the night.
This is made worse by the fact that since eating is moved to the night it is also likely that the person is less active and will, therefore, not utilise the energy taken in.
“When you fast and then replenish over and above what the body used while you were fasting, this defeats the point of the fast.
People tend to eat more oily or sugary foods and less of proteins or vegetables while fasting which is not good,†he says.
People who get frequent heartburns should also avoid spicy foods. Pregnant women, breastfeeding mothers and children below 18 years are not compelled to fast.
Dr. Bachou adds that apart from fasting food, Muslims also refrain from bad behaviour and coarse talk during Ramadhan.
She describes the season as a particularly special time for families as they come together each evening to share a meal and pray together to break the fast.
“It is a time for reconciliation and forgiveness of those that have wronged you. It also gives you time to reflect on your life, your relationship with God and to think of areas one needs to improve on,†she says.
The season also gives the Muslim community an opportunity to be generous. While going hungry, they are able to experience a basic need that is not met in many people’s lives.
Dr. Bachou emphasises the fasting season as the time one goes through behavioural changes that should become part of their lives.