The holy month of Ramadan is the time for Muslims around the world to practice fasting (sawm) — one of the five pillars of Islam. As our bodies stop consuming food and drink from sunrise to sunset during Ramadan, it has become important for us to take extra care of our health during this holy month. Thus, we are sharing a few Ramadan Health Tips that can help you maintain your health while fasting!
Don't Skip Sahur
We understand that sometimes it is tempting to get more sleep and just skip sahur. However, sahur is very important as it provides energy for your body to get through the day, so don't skip sahur!
It is recommended to consume food that contains complex carbohydrates for Sahur. Complex carbohydrate is digested at a slower rate, releasing energy steadily for your body throughout the day. Some examples of food with complex carbohydrates are oatmeal, whole grains, brown rice, and sweet potatoes. Food that contains unsaturated fat is also a good and healthy source of energy, such as avocados, olive oil, fish, yogurt, and nuts. It is also recommended to consume fruits during sahur, the vitamins will help boost your immune system and the water contents will hydrate your body.
Don't Overeat During Iftar
After fasting for the whole day, it is tempting to “reward” ourselves by overeating during iftar. To avoid overeating, it is recommended to break your fast by eating a few dates, or drinking orange juice, or consuming vegetable soup. By consuming these easy-to-digest food first, your blood sugar level will be returned to normal, helping you control your appetite. You may also practice mindful eating by savouring each bite and chewing slowly. Not only will it aid digestion, but it will also encourages you to be grateful of the food that you have been blessed with. It is also important to ensure that your iftar consists of a balanced diet, consisting of enough fiber, proteins, and vitamins, to prevent unhealthy weight gain.
Hydrate Yourself
Ensure that you drink 8 cups of water between iftar and sahur, to avoid dehydration. Dehydration can lead to headaches, muscle cramps, low blood pressure, and many more problems. Avoid consuming caffeine, spicy food, and high-sodium food, as they will dehydrate your body.
Adequate Sleep
Adequate rest during Ramadan is crucial for your health. Ensure you get enough sleep each night to support your body's functions and maintain your energy levels in the next day. You can increase your sleep quality by creating a relaxing bedtime routine, limiting your screen time before bed, and aiming to sleep for 7-9 hours. This will ensure that you have enough energy to get through the next day and improve your mood, concentration, and overall health.
Stay Active
As we all know, exercising helps to improve your overall well-being. During Ramadan, it is best to engage in non-strenuous physical exercise such as walking, stretching, or yoga, to stay active. It is recommended to exercise outside of fasting hours so that you can replenish fluids before and after exercising. Know your limits and remember not to overdo yourself, preventing fatigue and dehydration.
The Bottom Line
In summary, to stay healthy during the Holy Month of Ramadan, we should not skip Sahur, for sustained energy throughout the day. It's advised to break the fast at Iftar with a few dates to stabilize blood sugar and prevent overeating. Hydration with 8 cups of water outside fasting hours and adequate sleep are crucial for overall health. Non-strenuous activities like walking or yoga are also recommended, to avoid fatigue and dehydration.