With the month of Ramadan in the summer season health tips for the followers to manage the heat, long hours of fasting and also balance work.
While a large number of Covid 19 cases have reduced yet there are frequent clusters noted from time to time.
The opening of Universities, Offices and normalcy of daily life has led to spurts of Covid 19 cases. These are mild cases but protocols of safety and reducing the infection rate in the community have to be followed.
Given this it is important to note that mass social gatherings must be avoided and maintaining cough and hand hygiene is important for protection.
Vaccination does provide protection but it does not mean that the disease will not strike.
Ramzan hours are calculated based on the Daylight hours: On this basis countries have different fasting hours based on their time zones,
India: 15 hours
Europe: 16 to 18.5 hours (different time zones in nations)
Canada: 17 hours
United States of America and Japan: 16 hours
Dubai: 14 hours
South East Asia: 12 hours
These long hours mean that those who work in commercial, service, manufacturing, hospitality, information technology and other industries will have to prioritize their safety and also their well-being to manage in these times.
Dr Olivier Barles, Regional Medical Director at International SOS cautions that Covid 19 pandemic is yet not over and people must keep this in mind too when they are following the traditions of Ramazan. Those who observe the fast must follow simple tips of health and well-being discipline:
- Do not skimp on rest and/or sleep – Ramzan is an increased time for prayers and many people suffer from distributed sleep patterns. It is important to sleep for 8 hours at the least during every 24-hour period.
A well-rested body is able to concentrate and there is more energy for the day. - Stagger your hydration – Thirst can be one of the most challenging symptoms of fasting, leading us to drink plenty of water and liquids very fast as soon as we break our fast. However, rehydration should be a cumulative process. The best way to rehydrate fasting bodies is to consume at least 2 liters of water but one or two glasses at a time only.
- Eat healthy and nutritious meals – Fasting will cause a change of habit in eating and your food intake frequency. It is vital to fulfill your vitamin and mineral needs to maintain a strong immune system.
- Be mindful of your salt and sugar intake.
- Avoid satisfying cravings with soda and energy drinks as they are high in sugar.
- Eat fruits that are water-based like melons, pomegranates and others. Eat fruits like bananas for potassium balance for the heart.
- Consume complex carbohydrates like rice, bread, whole grains along with vegetables to keep fuller longer.
- Avoid oily and fried foods.
- Do more in the morning – Schedule your difficult tasks and work in the morning which required higher energy.
- Don’t stop exercising – Although you may feel more tired and understandably less active while fasting, skipping regular exercise for a full month is unhealthy. Opt for light and moderate exercise. Walking is the best as it keeps one active.
Given the changing situation in the pandemic, Ramadan is once again a time when people meet and they are advised to inform about their Covid 19 status. If they are infected, they must isolate and it is their responsibility to tell others so that they can be safe too.