To health experts, fasting is of ideal for the proper functioning of the body in some way. To the faithful, it is a show of commitment, a period of meditation when man intercedes with God for so much in the world he lives in and will not be eating food during the intercession.

For whatever reason it may be, going without food is one of the hardest experiences. Like the Star of Kenya published online, we mark the start of Ramadan by looking into how to reduce fatigue, minimise dehydration and stay healthy during the fasting month, especially during the run-up to the World Cup finals.

But that’s not all, there is indeed a good side as health experts put it that fasting has health benefits too. Muslims will be partaking in this holy month of Ramadan. 

The month of Ramadan is a great opportunity to focus on bringing back a balanced and healthy lifestyle. Through fasting you learn how to manage your eating habits and improve self-discipline.

However, waking up early for the first meal (sahur) and avoiding food and drinks during the day may lead to some feeling tired and dehydrated, especially during the first few days of fasting.

"As a religious belief, it’s a way to cleanse oneself from sins,” says Dr Patrick Mulindwa, the director of Muhima Hospital. "This is indicative of the big spiritual attachment but medics also highlight that fasting contributes much to the body’s physiology.”

Fasting is a choice

Huzairu Nsengiyunva, a student at the Independent University of Kigali, says: "In this holy month, I don’t take anything during the day but later in the night I first eat fruits like bananas before breaking the fast with food.”

The World Health Organisation recommends that all those with abnormal fasting glucose should undergo the oral glucose tolerance test to exclude the diagnosis of diabetes during examination for glucose levels.

The same report uses the American Diabetic Association criteria and indicates that of the  907 subjects examined, 715 had normal fasting glucose, 107 had abnormal fasting glucose in 107 and 85 had levels indicating diabetes mellitus.

"After several hours without food, thebody cells use up the sugar within the blood stream to provide energy. This is sugar from the last meal,” Dr Mulindwa says.

"But after exhaustion of this source, the liver and the muscles are the second place on the list to provide solution to the high energy requirement. The energy precursor within skeletal muscles and the liver is slightly different as sugar is stored in the form of glycogen, which when needed by the body is broken down into simpler glucose molecules, the precursors for body cell energy production.”

This explains why health experts advise against certain groups of individuals from fasting.

In an opinion in The New Times, Dr David Chaney, a senior education specialist at International Diabetic Federation, said more than 600,000 people died of diabetes complications in Africa last year, 

"It is important that we address fasting during Ramadan in order to tackle complications facing people with diabetes, which include hypoglycaemic or low blood sugar episodes, which can result in long term damage to the body,” Dr Chaney said.

According to Mayo Clinic, in situations of fasting, glycogen stores are depleted within about 24 hours.  After depletion of these glycogen stores, most of the cells begin burning fatty acids for energy. 

The majority of these fatty acids come from the fat reserves, including fatty tissue surrounding body organs. 

Clinical studies by the American journal of nutrition 2010 indicate that, red blood cells and brain cells cannot use fatty acids to fuel their energy needs. 

This limits their energy source to glucose. Once glycogen/glucose from the muscles and liver are used up, these cells derive their energy from glycerol, a component of the fat tissues and muscles. 

"When some of your muscle tissues get broken down, their amino acids are used to produce glucose for your brain and red blood cells. That is why in situations of extreme starvation, there is muscle wasting,” Dr Mulindwa says.

What foods should I eat at Suhoor and Iftar?

Suhoor

The pre-dawn meal should be a wholesome, moderate meal that is filling and provides enough energy for many hours. It is therefore particularly important to include slowly-digesting foods like complex carbohydrates. Drink fluids to keep you hydrated during the day and assist with digestion.

Iftar

The meal that breaks the day’s fast could include dates, following the Prophetic traditions. Dates will provide a refreshing burst of much-needed energy. Fruit juices will also have a similar, revitalising effect. The meal should remain a meal and not become a feast.

Quit smoking during Ramadan

The month of Ramadan is a great opportunity to start some healthy new habits, and get rid of some bad ones, such as smoking. 

Smoking is considered to void a fast because you take something into your body through your mouth. A principle of Ramadan is purification of the body and tobacco is the greatest contributor to death and disease in the developed world. This makes Ramadan a great time to consider quitting smoking or at least cutting back. Speak to a doctor or pharmacist for more advice. Nicotine patches will help you cut down or quit and won’t void the fast.