Typical Mistakes When Observing Fasting. Doctor's Recommendations for Orozо » Gazeta.kg

Amina Dursunova, a cardiotherapist, emphasized in an interview with Kaktus.media that the deterioration of health during Orozо is most often related not to the fast itself, but to an improper approach to nutrition and a lack of fluids. She explained how to properly organize morning and evening meals to maintain health and energy.

- Every year during Orozо, many people notice a decline in their well-being and start to think that fasting is not suitable for them. However, as a specialist, I want to point out that in most cases, the root of the problem lies not in the fast, but in insufficient preparation and mistakes in nutrition and hydration.

The main source of strain during Orozо is not food, but the restriction of fluids, which can lead to dehydration and decreased performance.

With the right approach — with sufficient protein and water intake between iftar and suhoor — fasting does not pose a threat to health.

If after five to seven days of fasting a person feels significant weakness during the day, heaviness after iftar, and drowsiness during taraweeh prayer, it does not mean that fasting cannot be maintained. In my practice, I often observe that in nine out of ten cases, this is related to a deficiency of energy, protein, and fluids, as well as an overload of the digestive system in the evenings.

Chaotic eating is a common mistakeAlthough many observe the fast sincerely, their eating regimen is often spontaneous:

consumption of sweets and white bread at suhoor;
overeating after iftar;
lack of water and protein.

The body quickly reacts to such mistakes with a decline in condition.

Suhoor as the foundation of energy balanceSuhoor is a key meal that sets the tone for the entire day. Tea, sweets, and fast carbohydrates can cause a sharp rise in glucose levels, followed by a drop, which manifests as:

headaches;
shakiness;
significant weakness in the first half of the day.

An optimal suhoor includes:

at least 30 g of protein;
a small amount of complex carbohydrates;
moderate amounts of fats.

Iftar and the load on digestionIftar should not start with a sudden overload of the stomach. After a long break, the digestive system should gradually resume its function.

Recommended sequence:

water and one or two dates;
pause;
light soup;
main dish (source of protein, moderate side dish, vegetables).

Overeating in the evening can cause heaviness, shortness of breath, and drowsiness, which negatively affects the quality of nighttime worship and sleep.

A significant calorie deficit during Ramadan almost always leads to weakness and exhaustion.

Hydration regimeBetween iftar and suhoor, it is important to replenish fluids with water, not sweet drinks.

Recommended volume:

30-35 ml per kilogram of body weight;
gradually, in small portions.

Frequent nighttime urges to urinate are a normal reaction of a healthy urinary system.

Important!

Before starting the fast, it is essential to consult a doctor to assess potential risks, especially if you have chronic conditions such as:

cardiovascular diseases;
endocrine disorders;
gastrointestinal diseases;
kidney diseases.

The fast should not lead to exhaustion and a struggle with the body. With a reasonable and medically justified approach, nutrition and hydration support health and do not interfere with spiritual practice.

May this fast pass peacefully and consciously. Take care of your body, as it also goes through this journey with you. Orozо kabul bolsun.