10 HEALTHY TIPS FOR RAMADAN

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The holy month of Ramadan (= Ramadhan = Ramzaan) 2020 will begin on the evening of 23^rd or 24^th of April, depending upon the visibility of moon.

Ramadan is the ninth Islamic month of the Muslim calendar. During this month, Muslims in different regions of the world observe fast during daytime from dawn till dusk for 29-30 days. They do not eat or drink anything during daytime, eating one meal (the ‘suhoor’ or ‘sehri’) just before dawn and another (the ‘iftar’) after sunset. The end of Ramadan is celebrated as ‘Eid-ul-Fitr’, which translates to ‘the day of joy’.

WHAT HAPPENS TO YOUR BODY DURING FASTING IN RAMADAN?

During Ramadan, when you do not eat or drink anything after suhoor, your body still needs energy which is taken up by using the carbohydrate and fat stores. Kidneys try to preserve water during the fasting hours of Ramadan. However, there is some loss in urine, sweat and saliva. This may result in dehydration depending on the time of year during which Ramadan is there. But if a few basic healthy tips are followed across the month of Ramadan for fasting, this holy month can serve as a time of cleansing not only of your soul but also of your body.

The initial few days of fasting in Ramadan are relatively tough. Once the body has adjusted to the new schedule, fasting becomes easier in the remaining days.
Read about 9 HEALTH BENEFITS OF FASTING IN RAMADAN

Following 10 healthy tips for fasting in Ramadan can help you to be better in terms of physical health:

1. DO NOT SKIP SEHRI/SUHOOR

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Sacrifice your sleep a bit, but do not at all commit the mistake of skipping suhoor, the pre-dawn meal. You can always take a small nap in afternoon. Remember – suhoor is ‘Sunnah’ for a reason. If you really don't feel like eating anything, have at least a few dates (khajoor) and drink some water.

Suhoor determines how your rest of the day is going to be, the cumulative effect of which is going to shape up your whole month of Ramadan. Drink plenty of water, eat a balanced diet consisting of complex carbohydrates, proteins and permissible fat. But eat in moderation.

To make it easier, set out utensils and dry food on the table before going to bed so you can quickly eat and go back to sleep after Suhur and offering Fajr prayers.

2. 'BE' HYDRATED, NOT DE-HYDRATED !

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You need to drink plenty of water during the night, after Iftar (dinner) and before Suhoor (pre-dawn meal). Target for every night should be to drink at least 8 glasses of fluids, including water, milk, soup, fruit juice, etc.

Coffee and tea should be avoided as they not only promote dieresis thus predisposing to dehydration, but also cause gastritis which can be very troublesome during fasting. Eating fluid-rich foods, such as fruit, vegetables, yogurt, soups etc is also helpful in replenishing the fluid losses during the day and to start the next day of fasting well hydrated.

3. BALANCED DIET, THAT’S ALRIGHT !

Dietary habits are different in various regions of the world. But it is essential that in your meals, you are able to maintain a balance of carbohydrates like wholegrains, protein rich food (including meat, eggs, fish, dairy products), fruits and vegetables, so that the requirement for calories, proteins, minerals, vitamins and micro nutrients is met adequately.

Variety of foods should be used in the menu. No single food has all the nutrients. This in essential so as to prevent nutritional deficiencies and hence keep various diseases at bay. Ramadan is not a time to stuff yourself with junk food. Rather try to improve your eating habits in Ramadan to stay healthy.

4. EATING IN MODERATION IS THE KEY

Don’t just pile up everything that you can label as eatable into your tummy. Although, it is natural to crave for food, especially after long hours of fasting in case Ramadan falls in summers. It is not advisable at all, as is evident from Hadith as well as scientific literature.

Whether you are eating suhoor or breaking your fast at iftar, make it a meal of nutritional value, not a feast. Do not lose your discipline , your taqwa that you gained throughout the day after fasting. All you will achieve at the end of Ramadan with overfilling your stomach at iftar is indigestion and weight gain.

5. MOVE IT !

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Do not just sit idle during daytime while fasting. Do your daily chores and perform your prayers. Walk around. Simply that is equivalent to very light exercise. Exercising does not mean that you have to pick some dumb-bells or do push-ups and crunches. When you keep moving, blood circulation of your body improves, your heart functions better, your body release endorphins which are “happy hormones” and relieve you of mental stress.

Avoid smoking during Ramadan. It will act as an add-on benefit to your light exercise, and vice-versa too. Use Ramadan as an excuse to inculcate healthy habits in you, if you were unable to quit smoking rest of the year

6. LIMIT FAT INTAKE

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As you must already know, not all fats are bad. Some are good like in nuts, seeds, fish, olives as they are accompanied by other nutrients. A minimal amount of fat in food is essential (and is enough) for the body to absorb fat-soluble vitamins.

Healthy eating doesn’t have to mean complicated eating. Keep meal preparation easy, eat more raw foods such as salads, fruits and vegetable juices.

Here are a few healthy tips to cut down your fat consumption in your food, not only for Ramadan but in general also:

· Remove all visible fat from food before you cook it – take the skin off chicken and trim the white fat off any meat.

· Use low-fat yogurt instead of mayonnaise.

· Minimize consumption of fried foods. Blot whatever fried foods you eat to take off the extra oil.

· Use whole wheat flour instead of refined flour when you bake.

· Add cut fruits to your curd, rather than having flavored yogurt.

· Try to skim milk instead of a normal one.

· Use non-stick cookware to reduce the need for oil to cook.
· Choose lean meats and skim dairy products.

7. DON’T FORGET FRUITS AND SALADS

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Breaking the fast in Ramadan with fruits and salad is a traditional way in some cultures. They provide natural and non-complex sugars for energy, fluid and some vitamins and minerals. They help in keeping your heart healthy, help in digestion and keep your weight in check.

The following quote is from an article at the Harvard School of Public Health:

“A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check”

Eating fruits and salads also means that the amount of complex carbohydrates and bad fat in your diet will go down conveniently. Aside from the unhealthy weight gain, consuming fatty and sugary foods also cause sluggishness and fatigue.

8. SIESTA - POWER NAP

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It is natural to feel drained of energy in the afternoon while fasting in Ramadan. But rather than spending the whole afternoon sleeping, you should take a small power nap and go for a small walk in the neighbourhood or even inside your home courtyard or your own room. If you keep dozing way the whole day during Ramadan, its cumulative effect on your heart will not be good and you will end up gaining weight.

A power nap improves learning and memory, prevents stress, boosts mood and creativity, helps jump start productivity and alertness. Aim for more than 10-20 minutes of nap each afternoon, not more than that.

9. AVOID SALTY FOOD

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Salt provides sodium and chloride to your diet for electrolyte balance. But it stimulates thirst and so it is advisable to avoid consuming meals containing high quantity of salty foods. Thus again, the concept of moderation should be applied.

The minimum amount of salt which is acceptable for taste in your food should be used. Avoid junk food and pickles. Gravy browning, tomato ketchup, soy sauce and mustard sauce are all loaded with salt which is not all necessary. Avoid these.

10. ADD FIBER TO AVOID CONSTIPATION

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Due to different eating schedule in Ramadan as compared to rest of the year, alongwith lack of fluid intake during fasting in Ramadan may lead to constipation. Foods with high fiber content should be added to your meals, at the time of both suhoor as well as iftar.

These include wholegrains, high fibre cereals, bran, fruit and vegetables, beans, lentils, dried fruit and nuts alongside plenty of fluids. Additionally, going for a small walk around the house is very beneficial.

NOTE: In case you have a medical condition or are pregnant or breastfeeding, please consult your doctor regarding fasting in Ramadan.

CONCLUSION:

It is completely in your own hands as to how healthy your Ramadan is going to be. If you strive for healthy habits in Ramadan and incorporate those in your daily routine, Insha-Allah you will be healthier than before.

Fasting in Ramadan has been shown to help overweight people lose some weight and achieve a good level of physical health and fitness. Some studies have found that after fasting in Ramadan, there was some improvement in blood levels of cholesterol. But all of this can be possible only if you follow healthy routine, avoid junk or fried foods and do light exercises.

To know about how to keep fast safely during Ramadan if you have diabetes, read :

DIABETES: TIPS FOR SAFE FASTING DURING RAMADAN

Do share any more health tips which can be followed in the month of Ramadan to get better. Feel free to point out any inconsistency regarding the above health tips intended for Ramadan

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