Breaking the fast in a healthy way should be done gradually by starting with dates and a glass of water or milk.
Doha, Qatar: Ramadan presents an opportunity to adopt healthy eating habits and improve one’s lifestyle, especially for seniors who require special care in their nutrition. With changes in meal times and prolonged fasting hours, older adults may face health challenges such as dehydration, low energy levels, and digestive disorders. In light of this, the Primary Health Care Corporation (PHCC) advises seniors and their caregivers to follow a balanced diet that ensures they receive all essential nutrients for a healthy and safe fasting experience.
Dietitian Doaa Jaafar from Al-Thumama Health Center at PHCC emphasized the importance of adequate hydration. Dehydration is a common issue among seniors during Ramadan as the sensation of thirst decreases with age. Therefore, it is crucial to drink enough water between Iftar and Suhoor by consuming a minimum of 8 to 10 glasses of water each day, while avoiding excessive consumption of caffeinated beverages like coffee and tea, as they may increase fluid loss. Including water-rich foods such as cucumber, watermelon, lettuce, and tomatoes in meals can help maintain hydration.
She added that breaking the fast in a healthy way should be done gradually by starting with dates and a glass of water or milk. Dates are a natural source of energy, rich in fast-absorbing sugars that quickly replenish energy levels after long fasting hours. This should be followed by a warm soup, such as lentil or vegetable soup, to prepare the stomach for digestion. The Iftar meal should contain all essential nutrients for maintaining good health, including lean proteins, healthy carbohydrates, and fresh or cooked vegetables to provide vitamins, minerals, and fiber, which help maintain satiety for longer periods.
To reduce fatigue and hunger during the day, a well-balanced Suhoor meal is essential to provide the body with the necessary energy for fasting. It should include complex carbohydrates for sustained energy, healthy proteins to maintain muscle mass, and healthy fats to enhance vitamin absorption and satiety. Consuming fiber-rich vegetables and a moderate intake of fruits is also recommended. To avoid excessive thirst, it is best to limit salty and processed foods.
Doaa Jaafar also highlighted that as people age, their metabolism slows down, meaning they require smaller food portions than before. Eating slowly and stopping when feeling full is crucial to preventing digestive issues and weight gain. She emphasized avoiding sugary drinks and traditional Ramadan desserts like Kunafa and Qatayef, as they are high in sugar and fat, which can lead to high blood sugar levels and weight gain. Instead, healthier alternatives such as fresh fruits or yogurt with honey and nuts can be considered.
To maintain overall health, engaging in light physical activity, such as walking after Iftar, is recommended while avoiding strenuous activities during fasting hours. Seniors with chronic conditions such as diabetes, hypertension, or heart disease should consult a doctor before fasting. Recognizing warning signs like severe drops in blood sugar, dizziness, or extreme fatigue and seeking medical advice immediately is essential.
Maintaining a healthy diet during Ramadan is key to ensuring the well-being of seniors, allowing them to enjoy the holy month in good health.
