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Health & Fitness Tips for Ramadan 2024


Introduction to Ramadan

Most Muslims throughout the world observe Ramadan this month, and if you’re one of them, you probably fast every day from sunrise to sunset.

Many religious traditions place a high value on fasting, which is often safe to observe. To find out if you can still fast safely or not, it’s essential to speak with your doctor and/or your religious leader if you have any health issues, such as diabetes, breastfeeding, pregnancy, or another sickness.

Additionally, if you take any medications, make sure to ask your doctor if you may safely stop taking them or if you need to take them with food and liquids. If you are feeling sick during a fast, take some time to rest, think about drinking some juice, and see a doctor if your symptoms don’t go away.

Effective Fasting During Ramadan

During the month of Ramadan, fasting is a mental as well as a physical workout. While our approaches to mentally and physically preparing ourselves may vary, the following advice can assist Muslims in becoming accustomed to the daily fast:

  1. Maintain your fluid intake.

Even if you don’t feel particularly thirsty, try drinking multiple glasses of water during the night meal because thirst is an indication that your body is already dehydrated. Avoid caffeine-containing beverages; they can exacerbate dehydration. Instead, go for fluids without caffeine. Recall that breaking your fast with water during iftar, the evening meal that occurs after sunset, is not only customary but also guarantees that your body receives the optimal amount of hydration prior to being preoccupied with food.

However, exercise caution and refrain from consuming excessive amounts of water at once. Water intoxication is a potentially deadly illness that can occur when you attempt to drink several gallons at once and dilute your body’s electrolytes.

  1. Balanced Diet!

Consume a range of foods throughout the evening. Your body needs healthy nutrition now more than ever to make up for the stress of fasting. To ensure that your body gets all the nutrients it needs, it’s vital to eat a variety of foods such as whole grains, fruits, vegetables, lean protein, and healthy fat (derived from plants like nuts and olive oil).

       3. Portion Control!

The body needs roughly twenty minutes to realize that it has had enough food. Therefore, try not to overeat during iftar. Your body will be under less stress and you will have more energy if you eat consciously and pay attention to when you are truly satisfied.

  1. Continue traveling or working!

Even while going without food might be physically taxing, avoid being fully inactive. If you usually exercise in the morning, try switching to an evening workout after breaking your fast to observe how your body reacts. You should avoid doing strenuous exercise during the day because you can easily become dehydrated.

Consider starting simple. A few stretches or quick, easy walks (to classes or while running errands) will help you stay energized all day.

  1. A few guidelines for a successful sehri (meal before morning).

A balanced meal’s constituent parts work together to keep your blood sugar at its most stable level, giving you plenty of energy. Several components to use in your Sehri are:

  • Whole grains can be found in oatmeal, brown rice, whole-grain bread, and whole-grain cereal
  • Fresh food, with tons of inspiration to choose from in the produce department!
  • Sources of protein include almonds, yogurt, milk, and eggs.
  • Nuts and olives are good sources of fat.
  • During sehri, try these simple concoctions in addition to drinking water:
  • Low-fat milk oatmeal garnished with nuts and berries.
  • A bowl of low-fat milk and whole-grain cereal with nuts and fruit on top.
  • A boiled egg, some fruit, and a slice of whole-grain toast.
  • A whole grain bread sandwich with peanut butter and a glass of low-fat milk.
  • A glass of low-fat milk and an apple or banana spread with peanut butter.
  • A glass of low-fat milk, a slice of whole-grain toast, and a bowl of vegetable soup.
  • Salad of whole-wheat couscous, canned tuna, olive oil, and mixed vegetables.
  1. Figure out what suits you.

To maintain your energy levels, you might want to experiment with how often and when you eat, depending on your sleeping routine. Which gets me to the point, which is kind of obvious…

  1. Believe in your body’s intuition.

Since each person is unique, they may feel best following a different dietary regimen. If these suggestions don’t help you and you’re struggling with fasting, see a nutritionist or other healthcare professional for more personalized guidance tailored to your unique circumstances.

Last, but not least…

  1. Rejoice! The happiest month of the year, Ramadan, is this one! Share meals with others, practice kindness, and have patience—both with yourself and other people.