The holy month of Ramadan is here. Whether you have been fasting each year, or have recently started on this holy journey, it is important to remember that while this is a month of meeting family and friends, it is also a month when you have to be extra careful towards your health, on all days of fasting.
The Ramadan of 2018 will continue for nearly 30 Days, so it is important that you take extra care for those long hours of the day when you will be on a fast.
Here are a few healthy tips that will let you have a healthy Ramadan.
Have enough water and hydrating foods between the Fasting
When you abstain from foods and drinks for hours at a stretch, your body starts getting dehydrated. Once you break the fast, make sure to drink at least half or one litre of water and follow it up with some hydrating food, such as a bowl of watermelons or pears. Avoid reaching out for coffee or cola-based drinks, as these can make you urinate more often and also have a dehydrating effect on the body.
Include more protein and fiber in your Suhoor
Choose the right foods for Suhoor, with more focus on foods that are high on protein and fiber. This will help your body to feel full for longer, and help you have enough energy through the day, without making you feel faint or weak. Some good food choices are eggs, beans, fruits, lentils and vegetables. Also, try and have less salt as it will make you feel more thirsty, and can have a dehydrating effect when you begin fasting again.
Go moderate when breaking the fast at Iftari
Once you break the fast, it is natural to want to eat as much as you can, or as many delicacies as possible. While it is good to have your favourite treats when you break the fast, make sure you also keep the meal balanced by adding fresh fruits and vegetables that are loaded with vitamins, minerals and nutrients, as well as whole grains that contain fiber and will be a good source of energy. Also, when you fast through the day, it will slow down your metabolism,
Engage in moderate exercise through the Day
You may be confused about whether it is better to exercise before Iftar, or after. In most cases, it is considered best to engage in some form of exercise before Suhoor, or about an hour after Iftar. However, this can vary from person to person, so it is important for you to understand what works best for you. A good way to make sure your health stays fine and you don’t feel weak or too tired is to have moderate exercise even during the day. So, try simple exercises such as walking around the house or work-space through the day at regular intervals, some crunches or planks, basic stretching, a little bit of cycling, gardening and so on
Maintain a healthy workout Plan
For those who exercise and work out regularly, the month of Ramadan can be a little tough, as you may want to continue with the workout, even when you are fasting the entire day. For your Suhoor, have plenty of water as well as protein shake, so that you stay hydrated through the day and also feel full and energetic. To keep yourself in the exercise mode, go for a quick jog or run either very early in the morning, or half an hour after Iftar. Also, you can lift small weights but make up for it by doing multiple reps, significantly more than what you would normally do. Before going to bed, do a few simple stretching exercises to help your body rest better, and also be better prepared for the next day.
Quick tips for a healthy Ramadan
- Stay hydrated
- More protein and fiber in Suhoor
- Have moderate meals at Iftar
- Avoid fried, very oily and heavy foods
- Do basic stretching
- Walk and do spot jumps through the day
- Go for a small jog early in the morning
- Sleep well
- Go light on salt
- Try yoga or meditation at bed time
