We're sure you've heard of intermittent fasting by now, and if you have, Ramadan is one form of intermittent fasting. Apart from the festive undertones of Ramadan, one must not overlook the many health benefits of fasting that have been scientifically proven. However, fasting alone will not keep you fit and safe. In reality, during this period of dramatic change in your eating habits, you'll need to pay close attention to your body. This means that between Iftar and Suhoor, you must ensure that you are well-nourished. Here are suggestions for staying strong, safe, and energetic during your 30-day fast:
While you're fasting, it's normal to get dehydrated during the day. During non-fasting hours, it is also essential to replenish these fluids.
Caffeine-containing beverages, such as coffee or tea, should be avoided because they can cause increased urination. Eating hydrating foods will also help you drink more water. Watermelon, for example, can be added to your pre-dawn meal or enjoyed as a sweet treat after Iftar (the meal eaten after sunset during Ramadan).
Suhoor is the Islamic word for the pre-dawn meal that Muslims eat before fasting in the morning. As the time to wake up for Suhoor is as early as 3.30 - 4 a.m., it's tempting to miss it entirely to get a few more hours of sleep. However, you mustn't skip Suhoor because it will provide you with enough energy to last until your fast is broken. So it's essential to prepare a meal with well-balanced nutrition.
• Complex carbohydrates are slow-releasing carbohydrates that help keep blood sugar levels stable and give you a feeling of fullness. Complex carbohydrates include oats, wheat, rice, and lentils.
• High-fibre foods include bran, figs, seeds, potatoes, cereal, dates, vegetables, and fruits, particularly prunes and apricots, which digest slowly.
• Protein-rich foods include dairy products such as cheese and yogurt, fish high in omega 3 and 6 fatty acids (seabass, shrimp, salmon), meats, and beans as soybeans.
It is possible to maintain an active lifestyle while fasting. You need to schedule your day more carefully to fit in your workouts.
After you've broken your fast, plan your activities to help you recharge and prepare for the next day of fasting. Find time to go for a stroll or do some gentle stretching at the very least. If you eat lightly during Iftar, you'll be able to work out for 20 to 40 minutes.
So long as you eat a balanced diet and exercise safely, you can fast safely during Ramadan. Staying healthy during Ramadan will make it a memorable experience for you and your loved ones.