Health Desk-- 19 May, 2018: Ramadan is the Arabic month when all Muslims are encouraged to practice self-restraint through fasting and abstinence. Devout Muslims fast from dawn to dusk. The breaking of the fast (Iftar) is often done as a community, with people breaking their fast together. Here are some tips to ensure adequate nutrition and continued good health during the holy month Ramadan.
Take adequate rest--
We should get adequate rest with sleep for 6 to 8 hours a day. If you get less sleep you will feel tired and irritable during the day. Stay cool and rest during the hottest part of the day to avoid dehydration and thirst. It will also make up for the loss of sleep at night. At the same time, do not go to bed immediately after Iftar or Suhoor. Give your body the time to digest the food.
Don’t give up your exercise-
Your fasting should not be an excuse to give up your exercise. Rather than a grueling regimen at the gym, opt for things like yoga or walking that do not tire out the body, yet allow you to relax and de-stress. If you do need to hit the gym, wait for an hour after Iftar.
Choose your diet carefully-
The breaking of the fast should traditionally include dates which provide a burst of much-needed energy. Follow up with fruit juices or soup to bring your fluids and glucose levels to normal. Include complex carbohydrates and fibre-rich foods that will digest slowly and release energy throughout the day. Have plenty of vegetables, lentils and whole grains along with fruits such as apricots, prunes and figs. Try your best to avoid fried, oily or very sweet foods as much as possible, since they are digested much faster.
It is easy to fall victim to the heat during Ramadan. Drink at least 8 glasses of water from Iftar to Suhoor. Keep track of the water you drink by using a measured water bottle. Include soups, milk and fruit juices in your meals along with plenty of fruits and vegetable. Stay away from foods that are high in salt and oil such as pickles, chips and crackers.
Hopefully, the above tips will help you celebrate Ramadan successfully.