Be Healthy While Fasting in Ramadan!

Ramadan is an auspicious or a holy month in which healthy Muslim adults fast. A teacher of empathy, sacrifice, and self-discipline; this month brings out the positivity in all of us. This pure month can be used to get your health back on track if fasting has been done accurately. On the other hand, overindulging in feasts can make you gain weight during Ramadan. The importance of exercising self-restraint and self-discipline in each aspect of your work including the way you eat can be felt during Ramadan.

Keeping the fasts in a healthy way during Ramadan can help you lose weight and can help you control your cholesterol and blood pressure. Each day of Ramadan begins with Suhoor i.e. eating in pre-dawn, followed by strict fasting in the day and ends with Iftar i.e. breaking fast in the evening.

Let us discuss the ways which can make Ramadan a period of healthy fasting:

·        Do not skip Suhoor!

Breakfast is the most important meal in a day. This holds true even in the days of Ramadan. Since one needs to fast throughout the day, skipping the breakfast itself can be highly detrimental for your health. The energy to sustain your fast until evening can be obtained from a healthy meal in Suhoor.
Skipping breakfast and prolonged fasting can lead to decreased energy and dehydration during the day.

·        Take care of what you consume in suhoor! 

Wholesome and home-made food shall be preferred in suhoor. Consume food, which releases energy until iftar such as complex carbohydrates.
Eat chickpeas and low-fat dairy in the morning. Include oats, which are great source of fiber and slow down the release of energy and keep you full for longer. Peanut butter is a great source of protein and has monounsaturated fat which together has a satiating effect.

Eggs are also a healthy source of protein and vitamin D. People with high cholesterol level should limit the number of eggs.

Pickles and highly fried food shall also be avoided as they can be responsible for dehydration.

 Water-melon, frozen yogurt, and berries can keep you hydrated for the day. Unsaturated fats like avocado, unsalted nuts, salmon and olives can be included in suhoor.

·        Iftar should also be healthy enough!

The food items consumed in iftar shall also balance energy. Break the fast with dates in iftar as they are good source of fiber. Include vegetables, which can provide vitamins and other nutrients. Grilled and baked meat, skinless chicken can be consumed. Fish, pulses, yogurt, and soup can be consumed. Take care of micronutrients by consuming nuts.

High fat, excessively salty and high sugar food such as sweetened juice shall be avoided. Simple sugars, proteins, and unsaturated fats shall be preferred.

·        Make hydrating food your friends!

Watermelon, tomato, cucumber can form part of your meals as they can help you stray hydrated during the fasts. Avoid drinks that can lead to dehydration such as caffeinated drinks, tea, coffee, fizzy drinks, and sugary drinks.

·        Remember, it’s fast and not a feast!

One should not break a fast with a feast. Do not over-eat. Do not include a lot of items in one meal. Take care of the portion size. Over-eating can lead to gastric problems and pain in the stomach. It can also be responsible for making you gain weight and can aggravate other diseases related to obesity.

·        Eat slowly!

This is important as eating slowly while sitting in one place gives you the time to chewing properly. Chewing properly will help your mind realise that you are full at the correct time which will, in turn, prevent you from over-eating. Eating the correct portion properly leaves less chance for gastric problems, stomach pain, and weight gain.

·        Don’t exercise immediately after eating!

High-intensity exercise should not be done while fasting in Ramadan. Exercising immediately after eating food is also a strict no. Mild exercises and walking for a few minutes a few hours after consuming a meal can be done.

·        Take your medicines timely!

Medications shall be taken as and when advised by your doctor.  If you want the timing of your medication to be fixed in a certain way, consult your doctor before doing so. No timing shall be changed without consulting your doctor. Ideally, it should be done before the beginning of Ramadan.

Children, old-aged people, and people with diseases like heart diseases are advised not to fast during Ramadan. Hypoglycemia can develop in diabetics. While slight headache, tiredness, and dizziness can be there due to fasting, serious health problems shall not be avoided and a consultation with a doctor shall be arranged.

Good health is the ultimate motive of all fasts and meals. Do not put your health in danger by doing anything you are not advised by your doctor.  

Make Ramadan a time to beat your addictions, give rest to your digestive system, normalize insulin sensitivity. Ramadan can be a great way to start a healthy diet and promote the detoxification process. 

Have a safe and healthy Ramadan!