Ramadan is a holy month in Islam in which fasting people eat food only before sunrise (Sahoor) and after sunset (Iftar). Fasting for a long period during this period can lead to some challenges in the body, such as fatigue, dehydration, lethargy and lack of energy. Therefore, it is important that you take proper care of your diet, exercise and hydration to stay fit and healthy eating Ramadan.
Plan a Healthy Morning
Suhoor, the meal at the beginning of the fast, is very important because it helps keep you energized for the whole day. Therefore, it is important to keep it healthy and balanced.
Eat Slow-Digesting Foods:
Complex carbs (oats, brown bread, whole grains) – which release energy slowly.
Protein rich foods (eggs, yogurt, paneer, chicken) – which keep the muscles strong.
Healthy fats (nuts, seeds, avocado) – which will make you feel full for a longer time.
Drink enough water:
- Drink 2-3 glasses of water during suhoor to avoid dehydration while fasting.
- Eat fruits that have high water content, such as watermelon, cucumber, and orange
What not to eat:.
- Fried foods and eating too much spicy food – These can increase dehydration and acidity.
- Too much tea and coffee – Caffeine can reduce water from the body.
Make Iftar Healthy Eating
When breaking the fast, the body needs energy and nutrients the most, so choose healthy options.
Startṣ Iftar with:
- Dates and water as it gives instant energy and also keeps digestion good.
- After this you can have fresh juice or a healthy smoothie.
Prioritize Healthy eating:
- Protein rich foods – Grilled chicken, fish, paneer, pulses will help in muscle repair.
- Whole grains – Take brown rice, multigrain roti, quinoa so that the body gets energy for a long time.
- Vegetable salad and fruits – These are rich in vitamins and minerals, which will help in good digestion
What not to eat:
- Eating too much fried food (samosa, pakoras, chips) – it can increase weight.
- Too much sweets and cold drinks – can increase blood sugar levels rapidly.
Stay hydrated after breaking the fast
Lack of water during fasting can cause headaches, weakness and lethargy. Therefore, it is very important to stay properly hydrated
How to keep yourself hydrated?
- Drink at least 8-10 glasses of water from Iftar & Suhoor.
- Drinking coconut water, lemonade, soup, herbal tea will maintain electrolyte balance.
- Avoid caffeinated drinks (tea, coffee, soda) to avoid dehydration.
Do light exercise
It is important to maintain proper fitness during Ramadan. But doing too much workout can cause fatigue and weakness, so choose the right time and right exercise.
The right time to exercise
- 1-2 hours after Iftar – Do light stretching, yoga, walk or bodyweight exercises.
- Before Suhoor – If you have energy, you can do light cardio activity.
What not to do:
- Avoid high-intensity workouts and heavy weight lifting as this can dehydrate the body.
Get enough sleep
Lack of sleep during fasting can lead to fatigue and weakness. Therefore, it is equally important to get proper sleep.
How to get good sleep?
- Sleep for at least 6-8 hours at night, if you are unable to sleep properly then take a power nap of 20-30 minutes during the day.
- Reduce screen time 1 hour before sleeping so that you can sleep soundly.
Listen to your body
It is most important to take care of health during Ramadan. If your body is feeling weak, then do not work too hard and improve your diet
Important Tips
- If you feel excessive fatigue, headache, dizziness or weakness, consult a doctor.
- Eat light meals and avoid overeating.
- Keep yourself hydrated and have a balanced diet.
Conclusion
Staying fit during Ramadan is not a difficult task, you just need to follow the right diet, exercise and hydration.
- Take a healthy and balanced diet during Sahur.
- Do not eat too much fried food during Iftar, give priority to healthy foods.
- Drink enough water and stay hydrated.
- Do light exercise, do not work too hard.
- Get good sleep and understand the needs of the body.