During the month of Ramadan, it is essential that you maintain your health while fasting. To do this, the first thing you have to do is have a healthy eating routine. Eating healthy means eating a variety of foods that provide the nutrients (includes proteins, fats, vitamins, carbohydrates and minerals) that you need to maintain your health, good and full of energy. Following are some ways or suggestions that can help you stay healthy during the holy month of Ramadan.
• Similar to breakfast, sahri is the initial meal of the day in the month of Ramadan. Sehri will help you keep your body hydrated until Iftar time. Please note that the sehri meal should contain carbohydrates, fiber and protein.
• Staying away from processed foods (such as sugar and white flour) is a good choice because these types of foods can be higher in calories due to the high amount of added sugar and fat. Also, it contains a comparatively small amount of nutrients.
• A diet of fresh fruits and vegetables can help protect you against many diseases and can be a substitute for the junk food we eat on a regular basis. They are an excellent source of vital vitamins and minerals and are high in fiber. It is suggested to choose fruits and vegetables that are full of water like melons, cucumbers, pumpkins and gourds, etc.
• Eating a lot at Iftar time is not going to be good for your health. However, you may want to eat a lot at the time of Iftar. Therefore, it is preferable that you are not in a hurry when eating. You can start by having some dates and then drink water. Everyone knows that dates are a good source of energy and are also beneficial for the digestive system.
• In the holy month of Ramadan, it is essential to drink plenty of fluids, mainly water due to the long fasting period. Fluid sources for the body contain water, juices and soups. So keep in mind that you should drink at least 7-8 glasses of water regularly in Ramadan.
1. When it comes to staying hydrated, you should avoid caffeine because it’s the worst. For those who typically consume caffeinated beverages such as tea, coffee, and colas throughout the day, the lack of caffeine during fasting can lead to headaches and fatigue at first.
2. Second, you also need to avoid fried foods. Because these types of foods are rich in fat, calories and salty. According to a study, fried foods are often linked to serious health problems, including diabetes and heart disease.
In my opinion, you should consult the specialist before Ramadan in case you are of legal age or suffering from diseases like diabetes and the same advice should be followed for pregnant women. Therefore, you must follow the tips or ways mentioned above to stay fit and healthy during Ramadan.