Ramadan Kareem, everyone! May the holy spirit of the month of Ramadan spark in your heart always and guide you to walk through your life.
The holy month of Ramadan is known as a month of worship through night prayers and act of self-control specifically fasting for Moslems. Fasting during Ramadan has wide array of potential health benefits. However if we are not careful it may pose a high risk of dehydration and low sugar level since we are prohibited to consume any food and drink during the day.
To overcome these risks, here are some tips to stay healthy and fit during fasting in this holy month:
- Do Not Skip Suhoor
Suhoor is the ‘breakfast’ or pre-dawn meal during Ramadan. It is arguably the most important meal for a successful day’s fast. Throughout the day, your body will rely on the well-balanced meal that will provide you with the necessary energy.
Do consume water-rich foods to help you stay hydrated and eat a combination of fruits and vegetables and high-fiber carbohydrates such as rice, bread, oats, etc. As an alternative, you can also include protein in your meal such as skinless chicken, fish, and low-fat dairy products.
- Do Not Overeat During Iftar
After almost a whole day of fasting, Iftar is the time that everyone is waiting for. After sundown and adhan is heard, we may have our ‘dinner’. Even though we sometimess feel that we are “dying of hunger”, we need to remind ourselves to eat a well-balanced and nutritious meal. Overeating is not recommended during this time as it may increase the risk of weight gain.
- Drink as Much Water as Possible
To reduce the risk of dehydration during the fasting period, drink as much water as possible. The recommended serving is at least eight glasses or 2 liters of water per day. You can drink it between Iftar and Suhoor time. You can refer to this timeline of drinking water:
- After waking up for Suhoor
- During Suhoor
- During Iftar time
- After Maghrib prayer
- After dinner
- After Isya’s prayer
- After Taraweeh prayer
- Before going to bed
You could also include milk or juices. If possible, avoid caffeinated drinks like coffee, tea, and colas because they increase dehydration levels.
- Avoid Eating Too much of Fried and Salty Foods, and Food that Contained High Level of Sugar
Those types of food can make you thirsty easily during the fasting periodand can have an impact on weight gain. Consume fiber-rich foods to help your body adjust and they can help to process the foods you are consuming, so you will feel fuller longer.
- Consume Vitamins!
Do not forget to take your vitamins during the fasting period. You may be missing some of your daily vitamins and minerals provided by the food that you consumed, so make sure to replace them with supplements and vitamins.
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