During Ramadan, it is imperative that you maintain your health while fasting. For this, the first thing you need to do is eat a healthy diet. Healthy eating means eating a variety of foods that provide the nutrients (including protein, fats, vitamins, carbohydrates and minerals) that you need to keep you healthy, good and full of energy. Here are some ways or suggestions that may help you stay healthy during the holy month of Ramadan.

• Like breakfast, sahri is the start of the day in the month of Ramadan. Sehri will keep your body hydrated until iftar time. Keep in mind that a sehri meal should contain carbohydrates, fiber, and protein.

• Stay away from processed foods (such as sugar and white flour) – a good option because these foods can be higher in calories due to the high amount of added sugar and fat. In addition, it contains a relatively small amount of nutrients.

• A diet of fresh fruits and vegetables can help protect against many diseases and can replace the unhealthy foods we eat regularly. They are an excellent source of vital vitamins and minerals and are rich in fiber. It is recommended to choose fruits and vegetables full of water, such as melons, cucumbers, pumpkins, zucchini, etc.

• Eating a lot during iftar will not benefit your health. However, you may be tempted to eat a lot during Iftar. You can start with a few dates and then drink some water.

• During the holy month of Ramadan, it is important to drink plenty of fluids, mainly water due to the long fasting period. Sources of fluids for the body are water, juices and soups. So keep in mind that you should drink at least 7-8 glasses of water regularly during Ramadan.

1. As far as dehydration is concerned, you should avoid caffeine because it is the worst. For those who typically consume caffeinated beverages such as tea, coffee and cola throughout the day, a lack of caffeine during fasting can initially lead to headaches and fatigue.

2. Secondly, fried foods should be avoided. Fried foods are often linked to serious health problems like diabetes and heart disease, according to research.

In my opinion, you should consult with a specialist before Ramadan in case you are older or suffer from medical conditions such as diabetes and should follow the same advice for pregnant women. So, you should follow the above tips or ways to keep fit and healthy during Ramadan.

3. Iftar, not a feast

Overeating and excessive consumption of delicacies should be curbed in Ramadan Bazaars. Focus on rehydrating your body and refueling it. Fried foods are rich in oil, which makes them more difficult to digest, especially when they are the first foods eaten after a full-day fast. You can avoid weight gain by reducing carbohydrates. When you have carbs, make sure to pair them with protein-rich foods like beans, meat, or eggs to balance meal.

4. Get Suhoor right

Suhoor is crucial because it is the last meal before you start your fast, so it is important to ensure that this pre-dawn meal contains protein (found in eggs, cheese, yogurt, and nuts) and fiber (fruits, vegetables, and whole grains), both of which help ward off hunger for a long time. Do not avoid the pre-dawn suhoor. The meal is essential for maintaining energy and well-being during daylight hours.

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