Fasting in the holy month of Ramadan is not a trouble-free undertaking, and even if you are healthy, you need to be familiar with the fact that Ramadan will take a charge on your health if you aren’t careful. Fasting becomes more painstaking during the long and hot summer days as one may be required to observe the fast for as many as sixteen hours or even more. This is why it is necessary to make certain eating of enough nutrition and to follow a instruction that contributes to your good health. During these thirty days, our diet should not be different exceptionally much from our normal diet and should be kept simple and healthy. The diet should be such that we maintain our normal weight, neither losing nor gaining. You also require planning your timetable and food ahead of time so as to make certain you get the nutrients, hydration, and rest that you need. To find out additional tips that will facilitate you lead a healthy and happy month of Ramadan.
Consumption of Suitable Food:
The key tip to remember during Ramadan is to be aware of what you are eating and what you aren’t eating. First and leading, limit the eating fat. Don’t cut it out fully as it is nearly impossible to ignore all the delicious iftari and it will become difficult for you to divest yourself of what’s considered ‘traditional’ iftar foodstuff.
Because of lack of eating for long hours, in Ramadan in the digestive system the digestive enzymes that break down food in our gut are also produced less, that’s why we become overstuffed after the common fat infused iftar meals. Please go easy on your gut and don’t load it with full of fat foods in your glutton temper and avoid overeat yourself when breaking the fast at sunset. Instead start with dates, milk, water, or fruit juice. After the Maghrib (evening) prayer, carry on with a light appetizer such as soup and bananas. After a long time of fasting, you need to bring your fluids and blood sugar level up without overdoing it.
In consideration of the long hours of fasting, we should eat slow-digesting foods including fibre-containing foods rather than fast-digesting foods. Slow digesting foods last up to 8 hours, whereas fast digesting foods last for only 3 to 4 hours. Slow-digesting foods are those that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, whole meal flour, unpolished rice, etc. Fast-burning foods contain sugar, white flour, and so on.
Sehri (midnight Eating):
For sehri particularly one should avoid over-eating. Consume complex carbohydrates at sehri with the intention that the foodstuff lasts longer and makes you less hungry. Dates are excellent source of sugar, fibre, carbohydrates, potassium and magnesium. Focus on taking in foods that are rich in complex carbohydrates and protein for example fruits and vegetables. Last but not least, have as much water as you can and you will remain fresh during the day. One should avoid consuming too much tea.
Weight loss in Ramadan:
Several people look forward to weight loss during this holy month of Ramadan and the target is attainable if one is serious about it. Following a diet plan can be simple and easy in this month if you prefer the correct things to eat.
Exercise in Ramadan:
The majority of people give up going to the gymnasium immediately Ramadan starts because they don’t want to make use of themselves. On the other hand, Ramadan is actually one of the most excellent times to work out. You can go for a 20 minute walk, jog or a quick run; it will help in keeping your body healthy. You’ll find yourself in improved shape after Ramadan ends. Moreover, people who work out and exercise regularly have higher levels of endorphins, giving you a feeling of comfort and potency.
Later than Maghrib have a healthy and balanced dinner. Do not eat too much, and be confident to drink a few more glasses of fluids. Intend for 8 glasses of water by bedtime.
Contact your physician about a suitable multivitamin.
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