This week it is all about Ramadan. Today on our “Fabulous Fridays with Fatima” series, we will continue our Ramadan edition by providing useful information and tips for maintaining a balanced diet, staying hydrated, and practicing self-care while fasting. During fasting in Ramadan, it is essential to incorporate a healthy routine throughout the holy month. The following tips will help you navigate fasting and improve your health in the sacred month.
Hydration
Before beginning a fast, it is critical to ensure that you are properly hydrated to avoid dehydration, constipation, and bloating. Adults require about 6–8 glasses of hydration daily, which can be challenging to consume in shorter amounts of time. To avoid becoming dehydrated between Iftar and Suhoor, drink a lot of fluids.
Limit processed foods and sugary treats
Minimize consumption of processed foods, fried foods, and sugary treats as they provide little nutritional value and can lead to energy crashes.
Balanced Diet
Iftar, the meal to break the fast, and Suhoor, the meal before dawn, are crucial times to fuel your body. Choose well-balanced meals with foods high in fiber, healthy fats, and complex carbohydrates. Add lean proteins like chicken, fish, lentils, and nuts, as well as nutritious grains like oats, brown rice, and whole wheat bread. To ensure you get all the nutrients you need each day, also eat abundant fruits and vegetables.
Portion Control
To prevent overindulging during Suhoor and Iftar, practice mindful eating and portion control. Start with modest serving sizes and pay attention to your body’s signals of hunger and fullness. Before enjoying a well-balanced meal, breaking your fast with a few dates and water will help control blood sugar levels.
Rest and Sleep
To support your body’s natural rhythms and enhance general well-being, make getting enough rest and sleep a priority. Aim for seven to nine hours of good sleep every night, and if necessary, take quick naps during the day. Establish a quiet night time ritual to help you decompress before bed, such as reading, mindfulness meditation, or listening to soothing music.
Physical Exercise
To preserve muscle mass, enhance circulation, and elevate mood, partake in mild to moderate physical exercise during non-fasting hours. Think about exercises like light yoga, walking, and stretching. Steer clear of intense exertion during the busiest times of the fast to avoid fatigue and dehydration. Pay attention to your body and modify your level of activity accordingly.
Pamper Yourself
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