Expert advice: Guide to healthy Ramadan fast

Enhance your Ramadan with mindful practices for spiritual and physical renewal

As Muslims worldwide observe Ramadan, a holy month of fasting, reflection, and community, prioritizing good health remains crucial. Fasting from dawn to sunset, abstaining from food and drink, can be physically challenging, but with the right approach, it can also be a time for physical and spiritual rejuvenation.

Here are five simple tips to ensure a healthy Ramadan fasting experience:

Stay hydrated

The importance of hydration cannot be overstated, especially when fasting. Nutrition experts recommend drinking plenty of water between iftar, a dinner to mark the breaking of the daily fast, and sahur, the pre-dawn meal, to prevent dehydration during the day.

“Hydration is key to avoiding fatigue and headaches during fasting hours,” says Dr. Amina Khan, a nutritionist specializing in fasting.

Including water-rich foods like fruits and vegetables in your meals can also help maintain fluid balance.

Balance your meals

Balancing your meals ensures your body gets the necessary nutrients to sustain you through the fasting hours. Integrating a variety of foods, including carbohydrates for energy, proteins for muscle maintenance, and fats for satiety, is essential. Whole grains, lean meats, and healthy fats like those found in nuts and avocados are recommended.

“A balanced diet helps in maintaining energy levels and prevents nutrient deficiencies,” notes Khan.

Avoid overeating

It can be tempting to overeat during Iftar, but this can lead to discomfort and health issues like indigestion and weight gain. To avoid overeating, start your meal with something light like dates and water, followed by a moderate main meal. Eating slowly and mindfully can also help prevent overindulgence.

“Listen to your body’s hunger and fullness cues,” advises Khan.

Stay physically active

Maintaining physical activity during Ramadan may seem challenging, but it’s important for overall health. Light to moderate exercise, such as walking or stretching, can be done after Iftar.

“Physical activity is crucial for managing stress and aiding digestion,” says fitness expert Jamal Yusuf. It’s advisable to avoid intense workouts during fasting hours to prevent dehydration and fatigue.

Prioritize rest

Ramadan’s altered eating and sleeping schedules can disrupt your sleep pattern. Prioritizing rest and trying to maintain a regular sleep schedule as much as possible is crucial. Taking short naps during the day can help offset lost sleep at night.

“Adequate rest is essential for physical health and mental well-being,” emphasizes sleep specialist Dr. Farah Hameed.

By following these simple tips, Muslims observing Ramadan can ensure a healthy, fulfilling fasting experience, balancing spiritual growth with physical well-being.

Source: Newsroom