Staying Healthy in Ramadan

How to Keep Your Health in Ramadan

How do I keep my health in Ramadan?

The holy month of Ramadan is a special and great importance for Muslims all over the world; During his thirty days (or 29 according to the lunar calendar), people are obligated to fast and refrain from food and drink from dawn to dusk. So it is necessary to obtain proper nutrition in the period between the breakfast meals (evening meal) and suhoor (morning meal before dawn) so that the fasting people can keep their health and well-being during the month of Ramadan.

Start Today Correctly

In a more accurate meaning: Do not skip suhoor meal! It guarantees you a healthy meal, get enough energy until breakfast. This advice is specifically suitable, age groups such as the elderly, adolescents, pregnant women, and breastfeeding mothers who choose to commit to fasting and any children who choose to fast.

Eat a Sufficient Amount of Water

We often begin to devour the food quickly and in large quantities from breakfast time to suhoor, but we rarely drink enough water during this period. This may cause dehydration, fatigue and headache the next day. So be sure to drink a lot of water during breakfast and suhoor, and at the time between them; Knowing that an adult needs 2 to 3 liters of water per day. Drink the drinks that make up the fluid several times overnight, even if you do not feel very thirsty.

Protect Yourself from the Risk of Losing Excess Water

This advice is important for people who live in warmer climates, and who may suffer from water loss through sweating. It is important to stay in a cold and shade place, and avoid sunlight when temperatures rise. Dehydration can also lead to unhealthy weight loss.

Keep the Balanced Diet

The promotion of a healthy diet, which is characterized by diversity during Ramadan, is important. Therefore, meals that include bread, love, grains, fruits, vegetables, fish, poultry, dairy products and healthy fats should be eaten. Healthy fats are fats derived from nuts or plants such as olive oil; Make sure that your body gets all the nutrients it needs.

Avoid/Reduce Some Foods

Specifically foods that have a high percentage of salts, as they are inappropriate, to maintain the percentage of water in the body; This includes manufactured and sacred meat, sausages, salty cheese and sauces. You should also reduce eating fried and fatty foods, but there is no harm in enjoying appropriate amounts of them in moderation. Try to eat grilled, baked or steam cooked foods instead of fried foods. Also eat white meat instead of red meat, and focus on eating fat-free meat instead of fatty meat.

Eat Food Slowly and Moderately

How many times did you suffer from colic, indigestion and bloating, after eating a large meal of food and quickly? Eating a lot of food quickly can feel uncomfortable and heartburn. So eating small amounts of food slowly is the best way to prevent intestinal cookies and weight gain, and it is also beneficial to enhance public health.

Keep Your Physical Activity Moderate

Physical activity is a necessary necessity to ensure healthy fasting. Although fasting is physically tired, it is not recommended to sit for long periods and relax completely throughout the day and after breakfast. A little easy and simple walking or minor stretching exercises can help keep your energy during the day.

Get Enough Hours of Sleep

Getting enough sleep most of the nights is extremely important to enhance public health and wellness. So try to sleep enough during the month of Ramadan, to maintain the best health.

Conclusion

In conclusion; If you suffer from any health condition such as diabetes or any other basic disease, or if you are pregnant/ breastfeeding, it is best to consult your doctor to make sure if you can fast without any harm. And if you are taking any medications, you should ask your doctor to make sure if you can skip the doses safely, or if you can throw them without eating/ fluids in advance. And if you feel the bouquet during fasting, you should consult a specialist to understand the causes of these symptoms more clearly, and take appropriate health measures.

FAQs

• What are the most important tips for keeping my health in Ramadan?
  • Eat a sufficient amount of water, start the day correctly, and protect yourself from the risk of losing excess water.
• Can I fast if I have a health condition?
  • Consult your doctor to make sure if you can fast without any harm.
• Can I take my medications during fasting?
  • Ask your doctor to make sure if you can skip the doses safely, or if you can throw them without eating/ fluids in advance.
• How can I maintain my physical activity during Ramadan?
  • Try to do a little easy and simple walking or minor stretching exercises during the day.