Exercising and maintaining a healthy lifestyle can be difficult at the best of times. But imagine doing it while not eating or drinking for most of the day.
The Islamic month of Ramadan starts this week – with Muslims around the world abstaining from food or drink between sunrise and sunset for 30 days.
Ramadan shifts according to the movement of the moon. This year it falls in the early summer, which means people in the UK will be fasting for around 18 hours a day.
Dr Ranj Singh, presenter of CBeebies show Get Well Soon and resident doctor for ITV’s This Morning, suggests three key principles: eat and drink the right things during non-fasting hours, do light exercise and make sure you get enough sleep.
‘The lack of sleep gets me’
Yasmin Khalid from Kent enjoys going to the gym and taking part in fitness classes, but finds it tough during Ramadan – not necessarily because of the lack of food and water, but because she is sleep-deprived.
“It’s the lack of the sleep that gets me,” says the mother-of-four.
“I wake up at four in the morning to cook food, then pray afterwards. I will rest for an hour or so and then have to get the kids ready for school.
“Then I have a full day’s work, pick up the kids and do house chores. Normally I would then go and do a class at the gym, but I am just too tired. In Ramadan I normally get around five hours sleep a night.”
Dr Ranj says sleep should be prioritised just as much as your diet during Ramadan.
“There is evidence that people who sleep better tend to eat and snack less during the day, so a good night’s sleep may help you control your cravings when fasting,” he adds.
‘The manager would throw sweets on to the pitch for me’
With the rise in popularity of intermittent fasting diets, where individuals aim to lose weight by not eating for a number of hours each day, Dr Ranj says there is growing evidence that fasting can be good for your health, and can help you to lose weight.
“However, we’re not sure whether there is any particular way of fasting that is best,” he adds.
‘Everything in moderation’
The month of Ramadan throws up many challenges, but ‘everything in moderation’ is the key concept when looking at what to eat and drink and how much to exercise, advises Dr Ranj.
He also sees the month as a chance for Muslims to make positive changes to their lifestyle.
“If you are going to fast, then use it as an opportunity to think about what you are eating and to make positive changes to your diet, and lifestyle, for example giving up smoking,” he adds.