9 proactive measures to “liberate” the body from “nicotine” and “caffeine” before Ramadan

Doctors have identified nine proactive measures for smokers and caffeine lovers, which they described as a “gradual withdrawal plan” from nicotine and caffeine addiction before the beginning of Ramadan. These include: reducing the number of cigarettes by 20-25%, eliminating habit-related cigarettes (after eating/driving), delaying the first cigarette in the morning, restricting smoking to the evening hours, using nicotine replacements under medical supervision, gradually reducing the amount of caffeine by 25%, and replacing strong coffee. Take it lightly, stop drinking coffee in the evening, and increase your water intake by 2-2.5 liters per day.

Doctors confirmed that these measures prevent smokers and coffee lovers from health complications and behavioral and psychological problems when fasting begins.

They warned of the effects that would occur as a result of not purchasing this plan, such as its negative impact on family relationships. Sudden fasting may lead to tension in family relationships, due to a change in daily routine or the need for additional support, in addition to affecting work life, as fasting can affect performance at work due to decreased energy or concentration, which may lead to reduced productivity.

They told “Emirates Today” that those who do not prepare themselves in advance may encounter during the first days of Ramadan “severe headaches, nervousness, dizziness, anxiety, insomnia, and poor concentration, in addition to sleep disturbances, digestive problems, and a temporary rise in blood pressure due to stress for smokers, which are symptoms that may negatively affect mood and concentration during the hours of fasting.”

They advised smokers before the beginning of Ramadan to implement what resembles a “mini-fasting simulation” by abstaining from cigarettes for six to eight hours during the day, reaching the minimum in the last days before Ramadan, from zero to a maximum of three cigarettes, stressing that this path makes Ramadan an ideal opportunity to finally quit, and not just a period of temporary abstinence.

Gradual initialization

In detail, family medicine specialist, Dr. Nashwa Diab, called for not waiting for the first day of Ramadan to abstain from coffee or smoking, stressing that the body needs early gradual preparation, especially for people who depend daily on caffeine or nicotine.

She said that preparing in advance not only makes fasting easier, but also spares the fasting person many annoying symptoms in the first days, such as headaches, fatigue, and mood swings.

She explained that suddenly stopping caffeine leads to the expansion of blood vessels in the brain, after they were in a state of constriction, which is known as “withdrawal headache,” and it may usually last from three to five days. As for smokers, nicotine withdrawal may cause nervousness, poor concentration, and sleep disturbance, stressing that most of these symptoms can be avoided if the person begins preparing before the holy month.

She stressed that anyone who consumes more than two cups of coffee a day should begin to gradually reduce the amount by approximately 25% every four to five days, with the possibility of replacing strong coffee with a lighter or semi-decaffeinated one. She also advised stopping drinking coffee after four o’clock in the evening to improve sleep quality, and gradually increasing water drinking to reach between 2 and 2.5 liters per day, which helps the body enter Ramadan in a balanced state and reduces the possibility of headaches.

She added that suddenly stopping smoking may double the stress in the first days of fasting, so it is preferable to reduce the number of cigarettes by between 20 and 30% per week, while allocating completely smoke-free daily periods to train the body for endurance, and walking for half an hour daily reduces cravings, with the importance of consulting a doctor about short-acting nicotine replacements when needed.

She stressed that the goal is not limited to comfortable fasting, but rather Ramadan can be a real opportunity for ultimate take-off.

Diab explained that people who do not prepare themselves in advance may suffer during the first three to four days from severe headaches, general lethargy, nervousness, dizziness, and poor concentration, in addition to sleep disturbances and digestive problems such as constipation.

She added that some heavy smokers may experience a temporary increase in blood pressure as a result of stress, in addition to an increased desire to eat sugar.

Severe withdrawal symptoms

Lung disease specialist, Dr. Muhammad Aslam, confirmed that suddenly stopping smoking directly on the first day of Ramadan may cause severe withdrawal symptoms, affecting the ability of the fasting person to complete his day comfortably, stressing the importance of starting a gradual reduction plan before the start of the holy month.

He added: “The best medical approach is to prepare in advance before the start of Ramadan, and some heavy smokers may need nicotine replacement under medical supervision.”

He explained that sudden withdrawal from nicotine may lead to nervousness, headaches, anxiety, insomnia, and an increased desire to smoke, which are symptoms that may negatively affect mood and concentration during hours of fasting.

He explained that the best medical approach is to prepare in advance before the start of the month of Ramadan, and to reduce the consumption of caffeine and nicotine, indicating that some heavy smokers may need to consider nicotine alternatives such as patches, but under medical supervision.

He advised smokers before the start of Ramadan to limit smoking to the evening hours only, while implementing what resembles a “mini-fasting simulation,” by abstaining from smoking for six to eight hours during the day, and reaching the minimum in the last days before Ramadan, from zero to three cigarettes as a maximum.

He stressed that this path makes Ramadan an ideal opportunity to finally quit, and not just a period of temporary abstinence.

Aslam added that even a partial reduction in smoking before Ramadan quickly affects the health of the respiratory system, through reducing bronchial inflammation, reducing bronchial hyperresponsiveness, improving oxygen exchange, in addition to reducing chronic cough and phlegm secretion, stressing that Ramadan can be viewed as a real “reset” phase for the health of the lungs.

He warned that a sudden interruption, especially in patients with asthma or chronic chest diseases, may put physiological and psychological pressure on the respiratory system.

He explained that possible complications include increased bronchial spasm, which may appear in the form of wheezing in the chest, tightness, and nocturnal asthma symptoms, with a greater need to use an emergency inhaler.

He also pointed out that the return of respiratory cilia to work after stopping smoking may temporarily cause an increase in coughing and phlegm secretion, which is a positive health sign, but it may be annoying during fasting hours due to lack of fluids.

Aslam stressed that patients with moderate or severe asthma, chronic obstructive pulmonary disease, bronchiectasis, or interstitial lung diseases must strictly adhere to preventive treatment before Ramadan, review the plan for dealing with attacks, ensure the correct use of inhalers, and not stop inhaled corticosteroids without medical advice.

For her part, internal medicine specialist, Dr. Ayat Muhammad Saber, warned of the psychological and emotional effects and mood swings that occur to those who begin fasting without gradually reducing smoking and caffeine. The person may feel stressed or anxious due to the sudden change in eating habits, and mood swings, as changes in mood can occur as a result of low blood sugar or adapting to a new system, and a feeling of exhaustion, as the individual may suffer from weak energy or fatigue, due to lack of food. She added that among the effects that occur as a result of lack of preparation. Preparation before Ramadan is to affect family relationships, as sudden fasting may lead to tension in family relationships, due to a change in the daily routine or the need for additional support, in addition to the impact on work life, as fasting can affect performance at work, due to a decrease in energy or concentration, which may lead to reduced productivity.

• Doctors advise smokers to “simulate a mini fast” by abstaining from cigarettes for 6 to 8 hours during the day, reaching the minimum on the last days of Ramadan.