Dr Ayaz Safi for BBC Pashto on health, nutrition, and exercise during Ramadan

In the first interview, Dr Safi discussed the importance of maintaining a nutritious diet during Ramadan, with a particular focus on what people should and should not consume during the period.

Helping friends and family maintain a healthy lifestyle during Ramadan

The next interview focused on how to help family and friends maintain both their physical and mental wellbeing during Ramadan.

Speaking about why it is important for all family members, regardless of gender, to help out with household chores during Ramadan, Dr Safi said: “Helping with housing chores, such as cooking or cleaning, is not rocket science but it is a basic need, and everyone needs to learn how to do it and should help each other. If everyone regardless of gender or hierarchy started helping at home this would bring a positive atmosphere and spread happiness which can have a positive impact on people’s moods and their overall health and wellbeing.”

Explaining why family members being ungrateful about the taste of meals during Ramadan can have a negative impact on mental health, Dr Safi added: “Unfortunately this is one of the saddest realities in some cultures and communities and those are people who have a negative mindset. This is not only wrong, but it also can have negative impact on the mental health of that individual and on others at home.

“Look, if someone spends hours trying to cook for the whole family, especially during Ramadan, I think the effort should be appreciated and if there is a need for feedback then that could be expressed starting with all of the positive aspects and then one could [provide feedback] in a very nice manner. Also, if there is less salt in the food, then that is a good thing because too much salt isn’t good for our health, blood pressure and one would also not be too thirsty the next day during Ramadan.”

Exercise during Ramadan

In the third interview, which was filmed at the University of Westminster’s New Cavendish Street Campus, Dr Safi discussed why it is important to continue exercising during Ramadan and also offered advice on the types of exercises one can do during the period.

Explaining why it is incorrect to say people should not exercise while fasting, Dr Safi said: “Not exercising during Ramadan is not the solution to boosting one’s energy. In fact, engaging in regular light-to-moderate types of activities, such as walking, can help to boost energy levels and contributes to our overall health and wellbeing. Also, if you stop exercising for a whole month, then you will lose your muscles so you should keep exercising with light weights to at least maintain them during Ramadan.”

On the best time to exercise during Ramadan, Dr Safi added: “Frequency is one of the key principles of exercise, however some research indicates that it is best to allow a gap of two hours minimum between eating and exercising.

“However, there is difference between physical activity and exercise. Exercise is a sub-category of physical activity, and as far as exercise is concerned, it’s best to be conducted at a similar time throughout the week. In addition, physical activity (PA) can be conducted anytime and it’s recommended that adults should aim for a minimum of 30 minutes of PA at a moderate-vigorous level throughout the day. This could be ten minutes in the morning, ten minutes in afternoon and ten minutes in evening.”

Importance of sleep during Ramadan

In the fourth interview, Dr Safi discussed the importance of sleep and its impact on health and wellbeing.

Speaking about how people often struggle to get enough sleep during Ramadan and the steps they can take to catch up on it, Dr Safi said: “It is clear that, during Ramadan, some can see a reduction in their hours of sleep, in addition to the reduction in food and water intake. However, if one can get a few hours of sleep before the pre-dawn meal and even some hours after the pre-dawn meal, that can be helpful.

“It is also important to look at what people are eating and how much. For instance, if someone consumes a lot of food and drink, especially spicy or fried food, then it would be difficult for them to sleep after the pre-dawn meal. It is important that they eat healthy food and try to walk for 10 minutes if possible before going back to sleep. Also, if you have the time, then you should try to get some sleep during the afternoon especially in countries like Afghanistan or Pakistan.”

Healthy and unhealthy habits during Ramadan

In the final interview, Dr Safi discussed healthy and unhealthy habits and their impact on health and wellbeing.

Explaining how Ramadan can be an opportunity for some to break their unhealthy habits, Dr Safi said: “Yes, [Ramadan] could be an opportunity to leave unhealthy habits behind, because when Ramadan starts people mentally and physically prepare themselves not to eat or drink during the day and stop their unhealthy habits. For example, if someone is usually smoking ten cigarettes throughout the day then the quantity reduces during Ramadan because fasting around 16-18 hours a day, depending on the country they live in, would only leave a small window of time to smoke once the fast has opened. This practice continues for a whole month and if someone is willing to stop then I think it becomes easier to change the unhealthy habits including smoking, anger or any other bad habits.”

Speaking about why people often take up their unhealthy habits again once Ramadan is over, Dr Safi said: “It’s to do with their mental toughness really as during Ramadan people mentally prepare to give up or reduce these habits for various reasons. I think those who are mentally tough and prepared usually continue to reduce, stop, or change their unhealthy habits and the ones who are mentally weaker return to their old habits. This is also to do with a lack of awareness about the pros and cons of their actions and the potential consequences on their health and well-being in the longer term. For instance, if people become more aware of the pros and cons then their behaviour may change.”

Watch the full interview about the importance of maintaining a nutritious diet during Ramadan on the BBC Pashto YouTube channel.

Watch the full interview about how to help family and friends maintain a healthy lifestyle during Ramadan on the BBC Pashto YouTube channel.

Watch the full interview about how to exercise during Ramadan on the BBC Pashto YouTube channel.

Watch the full interview about the importance of sleep during Ramadan on the BBC Pashto YouTube channel.

Watch the full interview about healthy and unhealthy habits during Ramadan on the BBC Pashto YouTube channel.