During Ramadan, Muslims fast from dawn until sunset. This year brings new challenges because the length of the day increases as the holy month progresses.
For many, fasting can be a challenge and people must address issues ranging from how to exercise while fasting to how to control conditions such as diabetes.
Over-indulging at iftar and suhoor can be tempting but can cause weight gain. But by following simple guidelines, it is possible to fast safely and look after your health.
Dr Farhana bin Lootah, an internal medical consultant at Imperial College London Diabetes Centre, part of Mubadala Health, outlines how to navigate the holy month in a healthy way.
Preparing to fast for people with diabetes
More than one in six people in the UAE have diabetes and it is a factor in more than two thirds of deaths of people under 60. People with diabetes need to take a few extra precautions while fasting but, provided they have been medically cleared to fast, there is no reason they should not be able to do so healthily.
1. Consult a doctor
Some people with diabetes are advised not to fast, so you will need to ask your doctor whether it is safe for you.
2. Space out your meals
Resist the urge to eat continuously from iftar until just before fajr. It is a good idea to pace your mealtimes during the non-fasting hours. At iftar, break your fast with a light snack such as water and dates, then about an hour later, eat a full meal. In the morning, just before fajr, eat suhoor.
3. Choose food wisely
Eat protein with each meal because it increases your feeling of being full. Your dietician can help to calculate your protein requirement. It is advisable to include fruit, vegetables and yoghurt in your meals and healthy fats such as avocado, olive oil, and fish. Opt for complex carbohydrates such as wholegrain bread, nuts and brown rice.
4. Rehydrate well
Drink plenty of fluids (sugar-free), particularly water, to avoid dehydration.
5. Plan to incorporate moderate exercise into your day
Moderate physical activity every day is a healthy option. Walking is one of the most recommended activities for patients. Avoid excessive exercise when fasting.
Ramadan and weight management
While it sounds counterintuitive, some people put on weight when fasting.
Dr Farhana advises that food eaten at iftar and suhoor be simple and not differ very much from your normal diet. It should contain foods from all the major food groups.
Some foods should be avoided, such as processed, fast-burning foods that contain refined carbohydrates, such as sugar and white flour; deep-fried foods, for example pakoras, samosas and fried dumplings; foods high in sugar and fat, including sweets such as gulab jamun, rasgulla and balushahi; and high-fat cooked foods, for example, parathas, oily curries and greasy pastries.
Instead make or choose healthier options such as baked samosas; chapattis made without oil; baked or grilled meat; homemade pastry; and milk-based sweets and puddings. Water is the most important fluid to replenish your thirst during Ramadan.
"Unfortunately, some people do not drink enough water and have only small amounts at iftar and then forget to drink water until the next day," Dr Farhana said. It's also helpful to avoid caffeine-based drinks, especially fizzy drinks. Caffeine is a diuretic and can stimulate faster water loss.
Our bodies have trouble coping with a sudden, high intake of food if we overindulge at iftar, leading to indigestion and heartburn, Dr Farhana said. Other common digestive problems include bloating, constipation, nausea and vomiting. Generally, problems occur when people try to eat too much too soon.
“It’s important not to try to consume the amount of food normally eaten during an entire day in just six to eight hours. Focus on eating gradually, beginning with fluids and non-fatty, low-calorie food."
Ramadan and exercise
It is important to incorporate regular exercise into your routine.
“As simple as it may sound, a brisk walk for 30 minutes a day, five times a week, greatly reduces the chance of developing diabetes."
Dr Farhana said the benefits of regular exercise include better blood glucose control, increased insulin sensitivity and weight management. Other benefits include lowered blood pressure, decreased risk of heart disease and stronger muscles and bones.
She suggested that people take some moderate exercise just before they break their fast at iftar, and again just before going to bed, as well as right before suhoor.
Returning to normal eating
It is important for everyone who fasts, especially for patients with diabetes, to reintroduce foods in a controlled and disciplined manner once Ramadan is over.
"Returning to a normal diet after Ramadan may be a shock to your body and could trigger undesirable side effects if not managed properly," Dr Farhana said.
To avoid this, Dr Farhana advises starting with small meals and chewing foods slowly to encourage proper digestion. “Practise the 80/20 rule: that is, eat slowly and only until you feel 80 per cent full. By eating slowly, you are allowing your brain to register the food in your stomach, which in turn leads to increased satiety levels and prevents over-consumption of food.” As many people choose to continue fasting for six days of Shawwal after Eid, she advises them to continue with the healthy eating tips they practised during Ramadan.
UAE currency: the story behind the money in your pockets
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Tell-tale signs of burnout
- loss of confidence and appetite
- irritability and emotional outbursts
- sadness
- persistent physical ailments such as headaches, frequent infections and fatigue
- substance abuse, such as smoking or drinking more
- impaired judgement
- excessive and continuous worrying
- irregular sleep patterns
Tips to help overcome burnout
Acknowledge how you are feeling by listening to your warning signs. Set boundaries and learn to say ‘no’
Do activities that you want to do as well as things you have to do
Undertake at least 30 minutes of exercise per day. It releases an abundance of feel-good hormones
Find your form of relaxation and make time for it each day e.g. soothing music, reading or mindful meditation
Sleep and wake at the same time every day, even if your sleep pattern was disrupted. Without enough sleep condition such as stress, anxiety and depression can thrive.
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Top financial tips for graduates
Araminta Robertson, of the Financially Mint blog, shares her financial advice for university leavers:
1. Build digital or technical skills: After graduation, people can find it extremely hard to find jobs. From programming to digital marketing, your early twenties are for building skills. Future employers will want people with tech skills.
2. Side hustle: At 16, I lived in a village and started teaching online, as well as doing work as a virtual assistant and marketer. There are six skills you can use online: translation; teaching; programming; digital marketing; design and writing. If you master two, you’ll always be able to make money.
3. Networking: Knowing how to make connections is extremely useful. Use LinkedIn to find people who have the job you want, connect and ask to meet for coffee. Ask how they did it and if they know anyone who can help you. I secured quite a few clients this way.
4. Pay yourself first: The minute you receive any income, put about 15 per cent aside into a savings account you won’t touch, to go towards your emergency fund or to start investing. I do 20 per cent. It helped me start saving immediately.
The low down on MPS
What is myofascial pain syndrome?
Myofascial pain syndrome refers to pain and inflammation in the body’s soft tissue. MPS is a chronic condition that affects the fascia (connective tissue that covers the muscles, which develops knots, also known as trigger points).
What are trigger points?
Trigger points are irritable knots in the soft tissue that covers muscle tissue. Through injury or overuse, muscle fibres contract as a reactive and protective measure, creating tension in the form of hard and, palpable nodules. Overuse and sustained posture are the main culprits in developing trigger points.
What is myofascial or trigger-point release?
Releasing these nodules requires a hands-on technique that involves applying gentle sustained pressure to release muscular shortness and tightness. This eliminates restrictions in connective tissue in orderto restore motion and alleviate pain. Therapy balls have proven effective at causing enough commotion in the tissue, prompting the release of these hard knots.
The specs: 2018 Nissan Altima
Price, base / as tested: Dh78,000 / Dh97,650
Engine: 2.5-litre in-line four-cylinder
Power: 182hp @ 6,000rpm
Torque: 244Nm @ 4,000rpm
Transmission: Continuously variable tranmission
Fuel consumption, combined: 7.6L / 100km
Living in...
This article is part of a guide on where to live in the UAE. Our reporters will profile some of the country’s most desirable districts, provide an estimate of rental prices and introduce you to some of the residents who call each area home.
Dark Souls: Remastered
Developer: From Software (remaster by QLOC)
Publisher: Namco Bandai
Price: Dh199
T20 World Cup Qualifier
Final: Netherlands beat PNG by seven wickets
Qualified teams
1. Netherlands
2. PNG
3. Ireland
4. Namibia
5. Scotland
6. Oman
T20 World Cup 2020, Australia
Group A: Sri Lanka, PNG, Ireland, Oman
Group B: Bangladesh, Netherlands, Namibia, Scotland
Titanium Escrow profile
Started: December 2016
Founder: Ibrahim Kamalmaz
Based: UAE
Sector: Finance / legal
Size: 3 employees, pre-revenue
Stage: Early stage
Investors: Founder's friends and Family
RACE CARD
6.30pm: Al Maktoum Challenge Round-3 – Group 1 (PA) $65,000 (Dirt) 2,000m
7.05pm: Handicap (TB) $65,000 (Turf) 1,800m
7.40pm: Meydan Classic – Listed (TB) $88,000 (T) 1,600m
8.15pm: Nad Al Sheba Trophy – Group 3 (TB) $195,000 (T) 2,810m
8.50pm: Dubai Millennium Stakes – Group 3 (TB) $130,000 (T) 2,000m
9.25pm: Meydan Challenge – Listed Handicap (TB) $88,000 (T) 1,400m
UAE currency: the story behind the money in your pockets
Uefa Champions League play-off
First leg: Wednesday, 11pm (UAE)
Ajax v Dynamo Kiev
Second leg: Tuesday, August 28, 11pm (UAE)
Dynamo Kiev v Ajax
The smuggler
Eldarir had arrived at JFK in January 2020 with three suitcases, containing goods he valued at $300, when he was directed to a search area.
Officers found 41 gold artefacts among the bags, including amulets from a funerary set which prepared the deceased for the afterlife.
Also found was a cartouche of a Ptolemaic king on a relief that was originally part of a royal building or temple.
The largest single group of items found in Eldarir’s cases were 400 shabtis, or figurines.
Khouli conviction
Khouli smuggled items into the US by making false declarations to customs about the country of origin and value of the items.
According to Immigration and Customs Enforcement, he provided “false provenances which stated that [two] Egyptian antiquities were part of a collection assembled by Khouli's father in Israel in the 1960s” when in fact “Khouli acquired the Egyptian antiquities from other dealers”.
He was sentenced to one year of probation, six months of home confinement and 200 hours of community service in 2012 after admitting buying and smuggling Egyptian antiquities, including coffins, funerary boats and limestone figures.
For sale
A number of other items said to come from the collection of Ezeldeen Taha Eldarir are currently or recently for sale.
Their provenance is described in near identical terms as the British Museum shabti: bought from Salahaddin Sirmali, "authenticated and appraised" by Hossen Rashed, then imported to the US in 1948.
- An Egyptian Mummy mask dating from 700BC-30BC, is on offer for £11,807 ($15,275) online by a seller in Mexico
- A coffin lid dating back to 664BC-332BC was offered for sale by a Colorado-based art dealer, with a starting price of $65,000
- A shabti that was on sale through a Chicago-based coin dealer, dating from 1567BC-1085BC, is up for $1,950
What are NFTs?
Are non-fungible tokens a currency, asset, or a licensing instrument? Arnab Das, global market strategist EMEA at Invesco, says they are mix of all of three.
You can buy, hold and use NFTs just like US dollars and Bitcoins. “They can appreciate in value and even produce cash flows.”
However, while money is fungible, NFTs are not. “One Bitcoin, dollar, euro or dirham is largely indistinguishable from the next. Nothing ties a dollar bill to a particular owner, for example. Nor does it tie you to to any goods, services or assets you bought with that currency. In contrast, NFTs confer specific ownership,” Mr Das says.
This makes NFTs closer to a piece of intellectual property such as a work of art or licence, as you can claim royalties or profit by exchanging it at a higher value later, Mr Das says. “They could provide a sustainable income stream.”
This income will depend on future demand and use, which makes NFTs difficult to value. “However, there is a credible use case for many forms of intellectual property, notably art, songs, videos,” Mr Das says.
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Tori Amos
Native Invader
Decca
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- Engine: 3.9-litre twin-turbo V8
- Power: 640hp
- Torque: 760nm
- On sale: 2026
- Price: Not announced yet
Safety 'top priority' for rival hyperloop company
The chief operating officer of Hyperloop Transportation Technologies, Andres de Leon, said his company's hyperloop technology is “ready” and safe.
He said the company prioritised safety throughout its development and, last year, Munich Re, one of the world's largest reinsurance companies, announced it was ready to insure their technology.
“Our levitation, propulsion, and vacuum technology have all been developed [...] over several decades and have been deployed and tested at full scale,” he said in a statement to The National.
“Only once the system has been certified and approved will it move people,” he said.
HyperloopTT has begun designing and engineering processes for its Abu Dhabi projects and hopes to break ground soon.
With no delivery date yet announced, Mr de Leon said timelines had to be considered carefully, as government approval, permits, and regulations could create necessary delays.
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Engine: 6.5-litre V12
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Director:Mike Mills
Stars:Joaquin Phoenix, Gaby Hoffmann, Woody Norman
Rating: 4/5
HIJRA
Starring: Lamar Faden, Khairiah Nathmy, Nawaf Al-Dhufairy
Director: Shahad Ameen
Rating: 3/5
Our legal consultant
Name: Hassan Mohsen Elhais
Position: legal consultant with Al Rowaad Advocates and Legal Consultants.
Name: Colm McLoughlin
Country: Galway, Ireland
Job: Executive vice chairman and chief executive of Dubai Duty Free
Favourite golf course: Dubai Creek Golf and Yacht Club
Favourite part of Dubai: Palm Jumeirah
The White Lotus: Season three
Creator: Mike White
Starring: Walton Goggins, Jason Isaacs, Natasha Rothwell
Rating: 4.5/5
UAE squad
Esha Oza (captain), Al Maseera Jahangir, Emily Thomas, Heena Hotchandani, Indhuja Nandakumar, Katie Thompson, Lavanya Keny, Mehak Thakur, Michelle Botha, Rinitha Rajith, Samaira Dharnidharka, Siya Gokhale, Sashikala Silva, Suraksha Kotte, Theertha Satish (wicketkeeper) Udeni Kuruppuarachchige, Vaishnave Mahesh.
UAE tour of Zimbabwe
All matches in Bulawayo
Friday, Sept 26 – First ODI
Sunday, Sept 28 – Second ODI
Tuesday, Sept 30 – Third ODI
Thursday, Oct 2 – Fourth ODI
Sunday, Oct 5 – First T20I
Monday, Oct 6 – Second T20I
Five films to watch
Castle in the Sky (1986)
Grave of the Fireflies (1988)
Only Yesterday (1991)
Pom Poki (1994)
The Tale of Princess Kaguya (2013)
Monster
Directed by: Anthony Mandler
Starring: Kelvin Harrison Jr., John David Washington
3/5
Benefits of first-time home buyers' scheme
- Priority access to new homes from participating developers
- Discounts on sales price of off-plan units
- Flexible payment plans from developers
- Mortgages with better interest rates, faster approval times and reduced fees
- DLD registration fee can be paid through banks or credit cards at zero interest rates
MOUNTAINHEAD REVIEW
Starring: Ramy Youssef, Steve Carell, Jason Schwartzman
Director: Jesse Armstrong
Rating: 3.5/5
