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Wellness Tips for a Healthy Ramadan

International SOS, the world’s leading medical and security services company, offers five tips to help Muslims adapt to different daily routines and maintain wellness during the month of Ramadan. Dr Issam Badaoui, Medical Director of International SOS in Dubai says, “During Ramadan, it is important to stay healthy. Over time, fasting and late evenings spent with friends and family can potentially impact weight and sleep patterns.  Muslims should adapt to new routines gradually, paying particular attention to diet, fluid intake and getting enough rest to maintain health. Until Ramadan ends on 18 August, the main risks to the fasting individual are low blood sugar and or dehydration, especially in warm climates.”

International SOS has the following advice for staying fit and feeling productive while fasting:

1. Keep Iftar light - When breaking the fast, try to avoid a sudden intake of large portions of sugary or fatty foods that can cause headaches and dizziness.  We advise eating lightly at sunset. Break your fast with dates and milk, water, or fruit juice to help stabilise insulin and hydration levels.  Waiting 10 minutes before eating further can help prevent indigestion.

2. Don’t skip Suhour - Always eat something for Suhour as drinking fluids is not enough. Complex carbohydrates in barley, haleem, whole-grain bread, and lentils provide a slow-burning source of energy for the long day ahead.  These foods have a medium glycaemic index (GI). This is a measure of carbohydrate content and the rate of release of energy to the bloodstream.  Foods with a high gIycaemic load can cause a peak in blood sugar levels followed by a low.   Steady glucose release is more desirable during fasting.

3. Get plenty of sleep - Tiredness can be a health hazard and can cause accidents at work and on the road. Make sure you get at least 8 hours of sleep a day while fasting.  With increased prayer, family gatherings and socialising during Ramadan, it might not be possible to sleep 8 hours at once, so try to sleep in intervals.  Try to avoid excessive caffeinated beverages that can disrupt sleep.  Do not drive a car when you are tired.  If your job entails operating machinery, make sure you are alert enough to carry out your role safely. 

4. Stay on track – If you are following a weight loss diet or have an exercise routine, it doesn’t need to be abandoned during Ramadan. Stick to your diet and spread your meal out throughout the evening. Pacing food intake helps stave off feelings of hunger and can reduce the amount of food consumed overall. Light exercise such as walking in cool evenings can help maintain fitness and promote healthy sleep patterns.

5. Manage medication and chronic illness - Prior to Ramadan, always consult with a doctor about the safety of fasting in individual health circumstances. As a general rule, medication normally taken at breakfast can be taken with Iftar; medicines normally consumed at dinner can be taken at Suhour. If you are diabetic, a physician can advise on how to take insulin during Ramadan. Be sure to closely monitor blood sugar especially before and after meals.

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About International SOS 
International SOS (www.internationalsos.com) is the world’s leading medical & security services company operating from over 700 sites in 76 countries with 10,000 employees, led by 1,100 physicians and 200 security specialists. Our global services include medical and risk planning, preventative programs, in-country expertise and emergency response for travellers, expatriates and their dependents of over 70 percent of the Fortune 500 companies.