Tips for Fasting during Ramadan07 Apr, 2022
Ramadan is the ninth month in the Muslim calendar. It begins with the appearance of the crescent moon. Fasting is one of the important rituals of Ramadan, read on for useful tips on fasting.
The holy month of Ramadan is associated with giving, gratitude, self-restraint, mindfulness, and empathy. During the holy month of Ramadan most Muslims, except for children, pregnant women, elderly, or sick individuals, abstain from eating and drinking from dawn to dusk. In the UAE, working hours are shortened, eating, and drinking in public places is prohibited till dawn, and several non-Muslims practice fasting to demonstrate their solidarity with fasting Muslims and to derive the multiple physical and mental benefits of fasting like reduction in inflammation, improved overall fitness, boosted cognitive performance, better memory, and increased sharpness
Irrespective of your reasons and experience in fasting, it is important to fast in a healthy way. We have listed below few things to keep in mind while fasting during Ramadan
1. Do not skip Suhoor
Suhoor also known as the pre-dawn meal, is supposed to be had before sunrise.
Due to the timing of this meal, it might interrupt your sleep, however, do not skip Suhoor. It is the most important meal of the day during Ramadan, since the food and liquid consumed during Suhoor will get you by the rest of the day, it is important to be mindful while choosing your Suhoor meal. Ensure your Suhoor meal is nutritious, and balanced with sufficient carbohydrates, protein, fats, and fiber to keep you satiated and energized for the rest of the day
2. Avoid over-eating during Iftar
Iftar is the evening meal with which one breaks their fast. Iftar is usually a celebratory affair where friends and family gather to break their fast over scrumptious meals, after consuming the customary dates and water to begin their Iftar. After fasting for up to 8 – 12 hours, it might be tempting to devour high-fat, carbohydrate-rich foods during Iftar, however this can be detrimental for your health. It is important to ensure the food consumed during iftar is not just delicious but also nutritious. Balance is key, ensure you are not over-consuming foods that are high in oil, salt, or sugar during Iftar and have a sufficient amount of fruits and vegetables, nuts, and lean meats to meet all your macro and micronutrient requirements,
Excessive consumption of oily or foods full of carbohydrates may result in acid reflux, indigestion or weight gain. In the true spirit of Ramadan, ensure you Slowdown and savor each mouthful in the company of your loved ones during Iftar.
3. Drink 8 – 10 glasses of water before you fast
drinking water is a very important activity during the evening hours. This will reduce the risk of dehydration the next day during fasting. Have at least 8 glasses of water along with other healthyliquids like milk, juices, beverages and soups.Also, try to cut down on caffeinated drinks is recommended as they have a diuretic effect and can promote fluid loss.
4. Prioritize physical activity
It might seem difficult to find the time and energy to incorporate exercise in your Ramadan routine, however light to medium physical activity undertaken after dusk can have a substantial positive impact on your health. Exercise is known to be a mood booster and energy stimulator, so even simple activities like walking, yoga, etc will help you remain fit and energized.
5. Get sufficient sleep
The quality and quantity of sleep have a direct impact on your energy levels, overall health, and well-being, while fasting during the holy month of Ramadan, the importance of sleep is further amplified. Ensure you are resting well and sleeping at least 7 hours every day to manage your energy levels and avoid burnout
Make the most of your Ramadan by incorporating easy and healthy habits into your daily routine.
For the residents of UAE, the holy month of fasting has always been and will continue to be a beautiful and transcendental period dedicated to helping the needy, practicing abstinence, mindfulness, and spending quality time with your loved ones.
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