Learn to improve on lessons learnt during Ramadan

As another Holy Month of Ramadan draws to a close, transition gradually to the regular work and social life, so as not to overwhelm oneself, physical and psychologically.

The normalisation would be smooth, according to a number of medical specialists with at least 10 to 30 years of experience. They are Dr. Salem Arifi Beshyah, Dr. Ahmed Al Khatib, Dr. Abdelgader Siddig, and Dr. Fatemeh Aghanasiri.

They encourage everyone to seek improvements on lessons learnt throughout the Holy Month like mindfulness – being accepting of the present without being prejudicial – and self-discipline for the peace of mind.

General practitioner Aghanasiri, who is also a Lifestyle Medicine specialist at the Dr. Sulaiman Al Habib Hospital (Dubai), with Family Medicine Department head Dr. Marwa Mohamed at the Burjeel Hospital (Abu Dhabi), and Endocrinology consultant Dr. Mohamed Salih Ahmed of the Al Zahra. Hospital (Dubai) raised the issue on sleep.

Get enough rest

Aghanasiri said: “Staying up for taraweeh prayers and waking up for suhoor cause lack of sleep for many, so catching a nap or setting a regular bedtime could help reset.”

Mohamed was specific: “Adjust your bedtime and wake-up time by 30 to 60 minutes daily until you return to your routine. Aim for at least seven to eight hours quality sleep. Make a conscious effort to get enough rest.”

“Avoid caffeine or heavy meals close to bedtime,” said Ahmed, who also suggested that as adjustments are essential for the regularisation of meal patterns, continuing consumption of whole grains and vegetables shall prevent constipation; probiotic-rich food such as yoghurt restores gut health.

Prioritise was the advice of Siddig, an Internal Medicine specialist at the Medeor Hospital (Abu Dhabi). This is to avoid the misinterpretation of external forces leading to the absorption of any form of negativities. Take it easy. From time-to-time, enjoy the sunshine, the vista and the fresh air.

“Reflect on lessons learnt. Like if you have quit smoking, seek more ways to make it permanent. If possible, take a few days to ease back into your workload. To avoid burnout, prioritise the most important commitments.”

From the 1996-established Emirates Diabetes & Endocrine Society (EDES), Beshyah said that this non-profit professional organisation, like the other groups concerning the fight against the continuing ramping up of the chronic condition, “recommends personalised meals and fluid plans” to avoid the possible spike and plummet of blood sugar levels which could have occurred during the season.

Monitor blood sugar levels

The NMC Royal Hospital Mohammed Bin Zayed City (Abu Dhabi) Endocrinology consultant and editor-in chief of the “Journal of Diabetes and Endocrine Practice,” the official publication of the Gulf Association of Endocrinology & Diabetes, added: “It is essential for people with diabetes to monitor blood glucose levels closely and adjust medications accordingly. For those who experience difficulties during the season, visit the diabetes clinic soon after.”

Incidentally, according to the EDES website, across the 20-country region from Morocco in the west to Iran in the east and Turkey in the north to Yemen in the south, from the 55 million people with diabetes in 2019, there would be 108 million by 2045 with 76 million affected by 2030.

Beshyah moreover stressed that hypothyroidism patients must do the same. Visit doctors for the “adjustment of their treatment plans as they return to the regular eating pattern.”

He raised the significance of the slow-but-sure re-introduction to the normal timings of meals: “This helps your digestive system adjust, prevent bloating and indigestion. Avoid overeating. It causes metabolic disturbances.”

Family Medicine consultant Al Khatib who applies the holistic approach in managing hypertension, diabetes and hypothyroidism, contributed: “Patients with chronic conditions should ease back into their routine after Ramadan with care and balance. Re-establishing regular meals, maintaining hydration, and adhering to medication schedules is vital to prevent complications.”

“Gentle movement, restful sleep, and mindful stress management restore energy and well-being. By harmonising work, family, and self-care, transition would be a daily rhythm with ease,” he also said, adding that strict compliance to a structure, for blood sugar stability, blood pressure regulation, joints health, and fatigue reduction are the tried-and-tested measures.