Healthy fasting during Ramadan
Ramadan is a month of blessings, of piety and of enlightenment. Ramadan holds a lot of importance for Muslims because this month gives them an added likelihood of being closer to their creator; Allah. Even if you are generally healthy, recognize that Ramadan will take a toll. Plan your schedule and meals ahead of time in order to make sure you get the nutrients, hydration, and rest that you need.
AVOID
Fried and fatty foods. They cause indigestion, heartburn and weight problems.
Foods containing too much sugar like sweets.
Over-eating especially at suhur.
Anything hot, spicy, hot or salty. Too much salty food will make your body retain water and give you the feeling of being bloated, while spicy foods also induce thirst.
Drinks with high caffeine content (coffee, tea, chocolate, sodas and even decaffeinated teas and coffees) should be avoided. Caffeine leaches calcium from your system, which means you feel less full all the time.
EAT
Eat more of complex carbs
Due to the long hours of fasting, we should consume slow digesting fibre rich foods i.e Complex carbohydrates esp at suhur so that the food lasts longer making you less hungry (called complex carbohydrates), like grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, whole meal flour, unpolished rice, etc
Vegetables like green beans, peas, spinach, beetroot
Fruit with skin, dried fruit especially dried apricots, and prunes, dates, almonds, etc.
Bananas
are a good source of potassium, magnesium and carbohydrates.
are a good source of potassium, magnesium and carbohydrates.
Drink sufficient water or fruit juices between Iftar and bedtime to avoid dehydration.
Eat suhoor(sehri) just prior to dawn. Yes, it’s hard to get up at that hour, which is why it has many benefits and rewards. And this morning meal is generally recognized as the single most important meal of the day. as this is needed to get you through the day. Many people eat a late night meal and sleep through till the dawn prayers. This is not advisable.
Also do some light exercise, such as walking for 15-20 minutes especially in the evening hours.
Enjoy Happy Healthy Ramadan