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Exclusive Healthy Tips and Tricks – Best Practices in Ramadan 

Do you want to maximise your health and well-being during Ramadan? Eating healthy is a priority for many fasting Muslims, but it can be difficult without knowing the right tips and tricks. Do not worry; this blog will share exclusive advice about practising the best health habits to improve your overall experience of this religious observance period.  

From adjusting your diet plan to maintaining hydration levels, we will discuss exclusive tips and best practices to help you stay healthy throughout Ramadan. Also, visit gyms in Riyadh, Saudi Arabia, for better body shape and muscle maintenance. With our advice, there is no reason this holy time of the year cannot be both spiritually fulfilling and physically beneficial; let us get started! 

  1. Hydrate before morning food 
  1. Dates are beneficial 
  1. Have a bowl of soup 
  1. Intake green veggies 
  1. Enjoy healthy carbs & protein 
  1. Consume your meal slowly 
  1. Say ‘no’ to fat, sugary and sodium food 
  1. Join the gym for a workout 
  1. Take precautions during fast 
  1. Hydrate Before Morning Food 

When fasting during Ramadan, it is important to stay properly hydrated. The best way to do this is by drinking plenty of water before taking your first meal in the morning. Then, ensure you drink enough water to feel full and energised for the day ahead. This can help prevent dehydration and ensure that you have enough energy for the rest of the day’s activities. Additionally, limit your intake of caffeinated drinks like coffee or soda so as not to dehydrate yourself further.  

Stay hydrated when breaking your fast in the evening. Drink plenty of water and other hydrating liquids like coconut water or fresh fruit juices to restore your body’s balance after fasting. In addition to helping, you feel full and energised for the next day, staying well-hydrated will help prevent headaches and muscle cramps that often follow a long fasting period.  

  1. Dates Are Beneficial 

Some healthy options include dried fruits and nuts, oatmeal, or yoghurt. These snacks can help keep you full until it is time for your main meal at night. Although these snacks may not seem like much, they can provide essential energy and nourishment throughout the day. Therefore, dates are the best to take as you break your fast. It helps you maintain sugar levels and nourishes your body with natural nutrients.  

  1. Have A Bowl of Soup 

Have you ever considered taking a warm bowl of soup before ending your fast? A healthy and wholesome bowl of soup is an excellent way to rehydrate and provide your body with vital nutrients. In addition, soup can help regulate blood glucose levels and provide valuable vitamins and minerals while helping to avoid overeating after fasting.  

Also, thanks to healthy ingredients like vegetables, grains, legumes, lean sources of protein, and other healthy food items, you will be sure to feel more energised for the rest of the day. So, try having a healthy bowl of soup when breaking your fast next time. 

  1. Intake Green Veggies 

It is also important to remember what you eat during Ramadan. Even though fasting is encouraged, overeating after breaking a fast will strain your body and make you feel sluggish. Instead, stick to foods low in calories but still nutrient-dense, such as fresh vegetables and lean proteins. As always, it is best practice to consult with a dietitian.  

Green vegetables contain vitamins and other nutrients to energise your body after a fast day. It is also considered the golden rule of thumb for individuals to intake veggies in this Holy month. Salads shall be added to your dining table.  

  1. Enjoy Healthy Carbs & Protein 

Additionally, ensure you eat breakfast foods with adequate fibre, carbs, and protein. A balanced breakfast will give your body the fuel to get through a long day of fasting without feeling weak or lethargic. In addition, eating complex carbohydrates like oatmeal, whole wheat slices of bread, and fruits can provide sustained energy throughout the day. 

  1. Consume Your Meal Slowly 

Eating healthy food slowly after fasting can be beneficial to your health. Consuming your meals helps prevent overeating and slow digestion, allowing for better absorption of nutrients from healthy foods. This technique also helps to ensure that you feel satisfied and not overly full after eating a meal, making it easier to stick with healthy diet eventually.  

Additionally, enjoying each bite will help reduce stress levels during mealtime, resulting in a healthier lifestyle. Consuming meals slowly may take some getting used to but doing so can have definite advantages regarding healthy eating habits. 

  1. Say ‘No’ To Fat, Sugary and Sodium Food 

Ramadan is a holy month that requires Muslims to refrain from food and beverages during daylight hours. However, it is important to choose the right types of food when iftar and Sehar times come around, as a balanced diet will give your body the fuel it needs to make it through a long day of fasting. Although these meals are usually associated with indulgent treats such as sugary desserts and comfort foods high in fat or sodium, these items should be avoided or eaten in limited amounts.  

Moderation is important in all aspects of eating, not just during Ramadan! Instead, opt for nutrient-rich foods like fresh fruits and vegetables; eggs, legumes, and nuts; dairy products such as yoghurt; and lean protein sources such as poultry and fish. Eating well during Ramadan can also energise you throughout the day, allowing you to get more out of your spiritual journey. 

  1. Join Gym for a Workout 

Joining a gym to stay fit during Ramadan can be a huge motivator! Working out during this month is a terrific way to increase physical strength and endurance, maintain a healthy weight, and reduce stress. In addition, numerous scientific studies have shown that regular exercise during this sacred time of year can provide many long-term health benefits, from improving heart and blood vessel health to enhanced cognitive functioning and emotional balance.  

Living an active lifestyle while fasting brings amazing advantages: increased mental clarity and even better control over daily dietary and caloric intake. Furthermore, gyms typically offer exceptional discounts and promotions for those who join before Ramadan, making it even easier to reap the rewards of healthier living!  

So, take advantage of these opportunities – investing in yourself has never been easier or more beneficial than it is during the holy month of Ramadan. 

  1. Take Precaution During Fast 

Taking precautions during fasting is essential for it to be productive and safe. Fasting can be crucial in reducing inflammation, promoting hormone balance, boosting brain power, strengthening the immune system, and other benefits. However, it should still be done with care and caution. Before beginning a fast, listen to your body; if you feel weak or lightheaded at certain points during the fast, modify or break your fast until you feel steady again.  

Additionally, while fasting, staying hydrated by drinking water or tea and getting enough restful sleep is important. If focusing on whole-food nutrition while consuming fewer calories than normal is too difficult to manage, working with a health coach may help set you up for success when engaging in fasting protocols. Fasting can be a great tool for your health journey when done with awareness and caution, so be mindful! 

Happy Ramadan, Kareem! 



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