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.
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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
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This rip-off of Leiber/Stoller’s early rock stomper brought a lawsuit against Phillips and necessitated Presley’s premature sale to RCA.
Elvis Presley, Mystery Train (1955)
The B-side of Presley’s final single for Sun bops with a drummer-less groove.
Johnny Cash and the Tennessee Two, Folsom Prison Blues (1955)
Originally recorded for Sun, Cash’s signature tune was performed for inmates of the titular prison 13 years later.
Carl Perkins, Blue Suede Shoes (1956)
Within a month of Sun’s February release Elvis had his version out on RCA.
Roy Orbison, Ooby Dooby (1956)
An essential piece of irreverent juvenilia from Orbison.
Jerry Lee Lewis, Great Balls of Fire (1957)
Lee’s trademark anthem is one of the era’s best-remembered – and best-selling – songs.
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The five pillars of Islam
Why does a queen bee feast only on royal jelly?
Some facts about bees:
The queen bee eats only royal jelly, an extraordinary food created by worker bees so she lives much longer
The life cycle of a worker bee is from 40-60 days
A queen bee lives for 3-5 years
This allows her to lay millions of eggs and allows the continuity of the bee colony
About 20,000 honey bees and one queen populate each hive
Honey is packed with vital vitamins, minerals, enzymes, water and anti-oxidants.
Apart from honey, five other products are royal jelly, the special food bees feed their queen
Pollen is their protein source, a super food that is nutritious, rich in amino acids
Beewax is used to construct the combs. Due to its anti-fungal, anti-bacterial elements, it is used in skin treatments
Propolis, a resin-like material produced by bees is used to make hives. It has natural antibiotic qualities so works to sterilize hive, protects from disease, keeps their home free from germs. Also used to treat sores, infection, warts
Bee venom is used by bees to protect themselves. Has anti-inflammatory properties, sometimes used to relieve conditions such as rheumatoid arthritis, nerve and muscle pain
Honey, royal jelly, pollen have health enhancing qualities
The other three products are used for therapeutic purposes
Is beekeeping dangerous?
As long as you deal with bees gently, you will be safe, says Mohammed Al Najeh, who has worked with bees since he was a boy.
“The biggest mistake people make is they panic when they see a bee. They are small but smart creatures. If you move your hand quickly to hit the bees, this is an aggressive action and bees will defend themselves. They can sense the adrenalin in our body. But if we are calm, they are move away.”
