Ramadan Fasting: 8 Tips for a Healthy Fast
Fasting is a big aspect of many religious traditions and is relatively safe to do. However, it's advisable to speak with your religious leader and/or your doctor if you have any health issues, such as diabetes, pregnancy, breastfeeding, or another sickness, to see whether you still need to fast or if you may do so without damage.
And if you take any prescription drugs, make sure to ask your doctor whether you may safely miss them or if you can take them devoid of liquids and meals. If you experience illness while fasting, take some time to relax, think about drinking some juice, and then see a doctor if your symptoms do not subside.
In addition to being a physical challenge, Ramadan fasting is also a mental one. Although our bodies and brains may prepare in different ways, the following advice will help you get used to the daily fast:
1. Remain hydrated. Even if you don't feel particularly thirsty, try drinking water multiple times during the night because thirst is a symptom that your body is Certainly dehydrated. Caffeinated beverages might dehydrate you, so choose non-caffeinated liquids. Recall that breaking your fast with water during iftar (the evening meal after sunset) not only is customary, but it also ensures that you hydrate your body properly before being distracted by food.
Therefore, use caution and limit your intake at one time. A potentially dangerous condition called water intoxication might result from attempting to drink many gallons all at once since it will deplete your body's electrolytes.
2. The flavor of life is variety. Consume a range of meals throughout the evening. Your body needs a healthy diet more than ever to make up for the strain of fasting. To ensure that your body receives all the nutrients it requires, it's crucial to eat a variety of whole grains, vegetables, fruits, lean proteins, and healthy fats (fat derived from plants, such as olive oil and nuts).
3. The importance of portion size. The body needs roughly 20 minutes to realize that it has received enough food. Thus, limit how much you eat at iftar. The body is less stressed and you have more energy when you eat consciously and pay attention to when your hunger is genuinely fulfilled.
4. Continue going. Despite the fact that fasting might be physically taxing, strive to maintain some level of activity. If you usually exercise in the morning, try switching to evening activity after breaking your fast to observe how your body reacts. Exercise that requires a lot of energy is not recommended throughout the day since it might promote rapid dehydration. Consider completing a few stretches or taking short, light walks to classes or running errands.
5. A few tips for a prosperous sehri (pre-sunrise meal). A balanced meal's ingredients work together to keep your blood sugar levels as constant as possible, giving you a fair amount of energy. Some things to put in your sehri include:
- Whole grains, which can be found in oatmeal, brown rice, whole grain bread, and cereal.
- Check out the produce area for a ton of recipe ideas with fresh fruits and veggies!
- Protein may be obtained via milk, yogurt, eggs, and almonds.
- Nuts and olives are good sources of healthy fat.
At sehri, in addition to drinking water, try these simple combinations:
- Low-fat milk-based oatmeal with fruit and nuts on top.
- A serving of whole-grain cereal with low-fat milk with fruit and nuts on top.
- A boiled egg, a piece of fruit, and a slice of whole-grain bread.
- A whole grain sandwich with peanut butter and a low-fat milk beverage.
- A cup of low-fat milk and a banana or apple with peanut butter.
- A cup of low-fat milk, a slice of whole grain toast, and a bowl of vegetable soup.
- A salad of whole-wheat couscous, mixed veggies, olive oil, and tuna in cans.
6. Discover what suits you. You may want to experiment with how frequently and when you eat to maintain your energy levels depending on your sleeping routine. This leads me to my (quite clear) point.
7. Believe what your body tells you. Each person is unique, and they may benefit from varied dietary habits. If you're having problems fasting and these suggestions don't help, speak with a nutritionist or other healthcare professional to receive more personalized guidance depending on your circumstances. 1
Then, but certainly not least...
8. Rejoice! The happiest month of the year is right now! Be kind to one another, take pleasure in shared meals, and be patient with your body and other people.