How to Stay Healthy While Fasting During Ramadan
The holy month of Ramadan is the ninth month of the Islamic calendar and starts from today. Muslims all over the world unite for a month-long celebration. The fasting ritual or ‘Roza’ in the entire month of Ramadan lasts during daylight hours for 29-30 days. It is also the time of family gatherings, late-night outings and hours in front of the TV. With such a hectic schedule, most people especially women tend to neglect their health, forgetting to take care of themselves.
We are listing down few health tips to ensure you spend a healthy Ramadan and avoid any kind of health problems:
- Avoid skipping meals, especially Suhoor. Eating slow carbs as you wake up will give you lasting energy throughout the day. Some of the breakfast items that you can include are;
- Oats: These are wholegrains and you could choose porridge, which will also provide fluids as it’s made with milk or water, muesli with milk or yogurt or overnight oats.
- High fibre breakfast cereals: These provide plenty of fibre and are often fortified with vitamins and minerals, providing extra nutrients. Because they are consumed with milk, you also get fluid and nutrients like calcium, iodine and b vitamins from the milk.
- Starchy foods like rice, or couscous: You could try rice pudding with fruit or experiment with couscous or other grains with dairy or fruit. If you go for savoury dishes at suhoor then it's a good idea make sure these are not too salty or they may make you very thirsty during the fast.
- Yogurt: This can be a good food to include at suhoor as it provides nutrients like protein, calcium, iodine and b vitamins and also contains fluid. You could combine it with cereal and fruit as in the examples above.
- Breads: Go for wholegrain options as these provide more fibre, for example wholemeal toast or chapattis. Avoid combining bread with salty foods like hard cheese, or preserved meats. You could try nut butters (without added salt), soft cheese, or banana. As bread is fairly dry, make sure you drink plenty of water or other fluids alongside or you could have fluid-rich foods such as a lentil soup, which is a traditional food at suhoor in some countries.
- Having a B complex vitamin like neurobion at Suhoor has shown to keep energy levels up during the fasting period.
- Fasting can often increase gastric acidity levels in the stomach, causing a burning feeling and heaviness in the stomach. It’s also important to avoid fried foods, very spicy foods, salty foods and foods containing too much sugar. Sweets can cause health problems like indigestion, heartburn, and weight problems.
- Drinks with high caffeine content (coffee, tea, chocolate, sodas and even decaffeinated teas and coffees) should be avoided. The ideal beverage would be water, or if you’re feeling more dehydrated than usual then try adding a slice of lime.
- Light physical activity is also recommended and will keep your body supple and fit.
As Ramadan fasting is basically an exercise in self-discipline, for those who are chain smokers, food nibblers or caffeine addicts etc, it is a good opportunity to break the habit.
Be safe and healthy this season – Ramadan Kareem!
