During this time, Muslims from the world over fast for a month, during which they abstain from food and drink from dawn to dusk. This is considered to be one of the five pillars of Islam.
Muslims end their fast with an evening meal called iftar at sunset. The meal is usually filled with food delicacies rich in protein, carbohydrates and fats.
10 tips to stay healthy during Ramadan
During this time, it is important to take care of your health and well-being during this period of fasting. Arabian Business reached out to Bhawna Nihalani, a holistic health coach on some tips to stay healthy during Ramadan.
“Staying healthy and fit during Ramadan involves balancing your spiritual practices with maintaining good nutrition, hydration, and physical activity,” Nihalani said, adding that these include:
1. Start your day with a balanced Suhoor (Pre-Dawn Meal)
Nihalani advises those fasting to begin their day with a balanced meal that includes complex carbohydrates, lean protein, and healthy fats.
“This will provide you with sustained energy throughout the day. Include foods like whole grains, fruits, vegetables, eggs, yogurt, and nuts,” she said.
2. Hydration
Nihalani also suggests drinking plenty of water during non-fasting hours to prevent dehydration.
“Aim to drink at least 8-10 glasses of water between iftar and suhoor. Avoid caffeinated and sugary drinks as they can lead to dehydration,” she said.
3. Avoid overeating
To prevent overeating and digestive discomfort, Nihalani advises to avoid excessive eating when ending your fast.
One effective strategy is to consume food gradually and attentively, which can help you eat in moderation and promote better digestion.
“Start with a few dates and water, followed by a balanced meal – avoid deep-fried foods, sugary desserts and excessive animal-based food,” she said.
4. Nutrient-rich Iftar
To restore your body’s energy levels and ensure adequate nutrient intake, it is recommended to incorporate nourishing foods into your iftar meal.
Including foods that are rich in nutrients can help replenish your energy stores and provide essential vitamins and minerals.
“Incorporate a variety of foods such as lean proteins, whole grains, cooked vegetables, nuts, spices and seeds,” she said.
5. Sip on CCF tea
“Prepare a concoction of coriander, cumin and fennel seeds boiled in water. Strain this drink and sip on this after meals. This drink will aid digestion and metabolism, while keeping acidity and bloating away,” she said.
6. Moderate physical activity
During the hours when you are not fasting, it is beneficial to participate in gentle physical activities, she said, adding that these activities can include light exercises such as walking, stretching, or practicing yoga.
“Avoid intense exercise during fasting hours, as it can lead to dehydration and fatigue,” she said.
7. Quality sleep
To ensure your body gets sufficient rest and rejuvenation, it is Nihalani advises to aim for a duration of 7-8 hours of high-quality sleep every night.
“Try to maintain a consistent sleep schedule throughout Ramadan to regulate your body’s internal clock,” she added.
8. Mindful eating
“Practice mindful eating by paying attention to your body’s hunger and fullness cues. Eat slowly, savoring each bite, and avoid distractions such as screens or electronic devices while eating,” she said.
9. Limit processed foods
To avoid experiencing energy crashes, bloating, and weight gain, it is recommended to restrict your consumption of processed foods like cookies, cereals, and crackers.
Instead, choose natural sources of sweetness such as fruits, dates, or homemade desserts, Nihalani said.
10. Practice mindfulness
“Take time for spiritual practices, mindfulness and self-reflection to nourish your soul,” she said.
By adhering to these guidelines, you can uphold your health and fitness during Ramadan while observing the fast and participating in spiritual practices. It is important to pay attention to your body, prioritise self-care, and make decisions that promote your overall well-being, Nihalani said.
“If you have any underlying health conditions or you are on regular medication, you need to consult with a healthcare professional before making any changes to your diet or lifestyle during the holy month of Ramadan,” she added.
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