Ramadhan is a great opportunity to adopt a balanced and healthy lifestyle while observing the fast. When done mindfully, fasting can promote both good health and personal well-being.
A well-balanced diet during Ramadhan should include adequate hydration, fruits, vegetables, whole grains and protein sources such as fish, lean meat, nuts and low-fat dairy. Since metabolism slows down during fasting, the body naturally uses stored fats for energy. To stay active and healthy, meals should be nutritious and not drastically different from regular eating habits.
At Iftar, the body’s immediate need is a quick energy source, particularly for the brain and nervous system. Breaking the fast with dates is a good practice, as they provide natural sugar for instant energy. Fruits help maintain hydration and replenish minerals, while soups are an excellent way to nourish the body with vegetables, vitamins, and fiber. Oily, spicy and deep-fried foods should be avoided, as they can cause acidity and bloating. Instead, opting for lighter meals is beneficial for digestion.
Dinner should include complex carbohydrates such as whole grains, along with lean proteins like fish and chicken instead of red meat. Vegetables and dairy products such as yoghurt help with digestion and provide essential nutrients. Fruits can be eaten as a snack later in the evening, but not immediately after meals, as this helps prevent bloating.
Suhoor, the pre-dawn meal, is crucial in providing energy for the day ahead. It should include slow-digesting foods such as whole grains, oats and unsalted nuts, which help maintain stable blood sugar levels. Fruits and vegetables provide fiber and hydration, while protein ensures sustained energy. Refined carbohydrates, such as sugary and white flour-based foods, should be avoided as they can lead to an energy crash. Skipping Suhoor is not recommended, as it provides the necessary fuel for fasting hours.
Drinking enough water is essential to prevent dehydration. It is recommended to drink at least 1.8 litres of water between Iftar and Suhoor. Caffeinated drinks such as tea, coffee and cola should be limited, as they contribute to dehydration. It is best to reduce caffeine intake a week before Ramadhan to minimise headaches while fasting.
Staying active is also important. Light exercise, such as stretching or walking after dinner, can aid digestion. Smoking should be avoided during fasting, as it affects overall health. Maintaining good oral hygiene by brushing the teeth after Suhoor and before sleeping is also beneficial.
By following these dietary guidelines, fasting during Ramadhan can be a spiritually enriching and physically rejuvenating experience.
Prioritising balanced nutrition and hydration will help maintain energy levels, overall well-being and a healthy lifestyle throughout the holy month.
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