An essential part during Ramadan is fasting which is a very thorough practice. Below are some tips to make sure that your health will not be compromised during Ramadan season.
Make a Meal Plan In Advance
Plan carefully what meals you will be having throughout suhoor and particularly at iftar to make sure that you are fully hydrated and you get the proper amount of nutrients.
Have your suhoor just before dawn and focus on having foods that contains complex carbohydrates as well as protein, veggies, fruits and lots of water, of course. Prevent indigestion or heartburn by avoiding spicy foods on top of fried ones. Steer clear of too much consumption of tea as it may cause you to urinate frequently which eliminates your body of significant mineral salts that you need for your body system throughout the date.
Break the fasting with a nutritious meal such as fresh juice or dates. Eating dates, specifically, has actually become a traditional part of starting iftar due to the fact that dates are naturally rich in sugars, minerals and vitamins which can be a helpful source of an instant energy boost. It is also essential to consume foods that can be a protein source like nuts that can help avoid post-sugar slump.
Especially during iftar, most people tend to overeat; however, a large heavy meal can be hard to digest and this is the last condition that your body wants to be in after a day of fasting and not eating a thing. Overeating at evens like this will only make you sluggish or feel bloated which can eventually cause indigestion.
Rather, break the fasting as mentioned earlier. Alternatively, consume a light meal like a salad or a soup. Then, wait for about one hour or until you can feel hunger again before consuming a meal that is heavier, higher quality and higher calorie count. You can also opt for splitting the meal into smaller shares which lets you finish the remaining fractions later on.
Moreover, keep in mind that you need to eat slowly, thoroughly chew the food and have enough fluid intakes afterwards.
Schedule Enough Time to Rest
Ensure that you will get enough rest and sleep during the night. Through the dayís hottest part, stay inside the house or in a shaded area and minimize physical activities. If you can have a short nap in the afternoon, have it.
Exercise and Keep Your Hygiene
Have a short and light exercise for about 20 minutes after breaking your fast or sometime in the evening so that you can recharge your body and prevent dehydration while working out. Moreover, keep in mind that just because it is the fasting season does not mean you should overlook your hygiene like brushing your teeth or bathing. You are actually free to do this during Ramadan.
Use the Opportunity to Change Your Negative Habits
During normal days, it is obvious that people find it difficult to move away from their habits like smoking. However, many smokers actually find themselves being able to resist the urge of smoking until the breaking of fast during Ramadan. Taking this opportunity can be a first step towards a better lifestyle.