Healthy ways to fast

WELLBEING

Whatever your reason for fasting, religious or otherwise, take care that it is carried out safely and does not result in health issues. Here are some tips to help you observe a fast in a healthy way:

One of the most unpleasant effects of a fast does not come from lack of food, but from a lack of fluids. The solution is to drink as much water as possible before the fast. Beware of beer or other alcoholic beverages; they will only dehydrate you. Water or fruit juices are the safest options.

Don’t overstuff yourself before the fast. Many people seem to think that eating a lot the day before will compensate for not eating on the day of the fast. However, this is not true.

Plan your fast in advance. If you suffer from chronic health conditions, it is better to consult your doctor.

You may have fruits like apple, guava, papaya and banana. They will keep you energised. If you get hyperacidity due to citrus fruits on regular days, you may avoid them completely during the fast.

Drink a lot of fluids like water, fruit juice, tender coconut and buttermilk. Also, nuts can give you instant energy and keep you full for a long time. Vegetable soups, especially of pumpkin or bottle gourd, are very nourishing.

Try and avoid strenuous physical activity. This way you will be able to retain your energy all day.

After fasting for an entire day, instead of a having a huge meal or large amount of calories, have a bowl of dates or fruits. 

Fasting can be a challenge for anyone, but it can be especially difficult for someone with diabetes. A diabetic should try to avoid fasting, however if one is very much determined, he or she should do it smartly.

Learn the appropriate treatment for low or high blood sugar.

During the fast, test your blood glucose levels more frequently. 

Keep emergency contact information where others can find it.

 
(Shalini is chief dietician, Fortis Hospital, Bengaluru)