Ramadan is a month-long period of spiritual, mental and physical cleansing. It’s a time to contemplate patience, giving, self-improvement, and positive life changes through fasting and prayer. Fasting durations can vary anywhere from 14 to 18 hours, depending on your location. As such, it’s important to stick to a healthy routine and understand your own nutritional needs and personal health benchmarks.
Here are some tips to consider when fasting to maintain a healthy eating diet:
- Drink plenty of water and eat hydrating foods
Staying hydrated during Ramadan is crucial, and drinking enough fluids per your body weight is essential for staying active. Incorporating hydrating foods like watermelon into your morning meal or as a sweet treat after Iftar can also help. It’s essential to avoid caffeinated beverages like coffee and tea as they can exacerbate dehydration.
Similarly, fizzy drinks with sugar should be avoided, as they add unnecessary calories to your diet. Drink fluids regularly throughout the night, even if you don’t feel thirsty. However, be cautious not to overdo it – drinking excessive amounts of water at one time can lead to water intoxication, a potentially fatal condition.
- Consume a balanced diet of proteins, grains, and vegetables for Sehri
To navigate the fasting period with energy and stability, it’s essential to start with a wholesome Sehri meal. Focus on complex carbohydrates, such as fruits, vegetables, beans, lentils, and chickpeas, which provide sustained energy throughout the day.
Incorporate low-fat dairy products and healthy unsaturated fats like avocado, nuts, and olive oil to complement your meal.
Some examples of wholesome Sehri options include:
- Oatmeal with low-fat milk, fruit, and nuts
- Whole-grain cereal with low-fat milk, fruit, and nuts
- Whole-grain toast with a boiled egg and fruit
- Peanut butter sandwich on whole-grain bread with low-fat milk
- Replenish your energy levels by eating a healthy, balanced Iftar
Dates are an excellent source of fibre, and breaking your fast with one can be a healthy way to begin your meal. Vegetables, whole grains, and grilled meat can provide vital vitamins, fibre, energy, and healthy proteins. Avoid fried and processed foods that are high in fat or sugar.
When it comes to patients, those with chronic health conditions should understand safe fasting strategies. For patients with high blood pressure, high cholesterol, or hypothyroidism, it is generally safe to revise your medication schedule, such as taking medications early morning or late evening.
Patients with complex health conditions such as cancer, diabetes, kidney disease, pregnancy, or breastfeeding should discuss medications and nutrition with a specialist. Sometimes the safest option is to not participate in the fast to maintain hydration and blood sugar levels, as it’s good to honour your body’s limits – gratitude, not self-endangerment, is the reason for the fast.
- Have a balanced portion size
Maintaining a balanced portion size is incredibly important. Avoid overindulging, as this can put unnecessary stress on your body and lead to discomfort. Instead, eat mindfully, savouring each bite and stopping when you feel satisfied, rather than stuffed.
This mindful approach will help you conserve energy and avoid potential negative consequences like indigestion and weight gain associated with overeating, particularly high-fat foods. By adopting a moderate and intentional eating habit, you can nurture your body and honour the spirit of Ramadan.
- Exercise.
Though fasting can be physically exhausting, try to maintain moderate levels of exercise. If you normally work out in the morning, try switching to the evening as strenuous exercise is not a good idea as it can quickly dehydrate you.
Start with simple exercises, such as short walks in a park or doing a few stretches. Join an exercise group with close friends or family members to motivate each other throughout the month. A gym membership near your house can be a convenient way to work out while not going too far from home. These steps can go a long way in keeping your energy up and maintaining a healthy weight.
Thus, begin your fasts with a planned schedule, be mindful of what you eat, and consult a medical professional if you have a history of serious illness or are on medications.
When it comes to nutritious meals, Indus Hospital & Health Network (IHHN), supported by global chapters, provides free-of-cost, healthy, balanced, and customised meals to all its patients and their attendants. A healthy breakfast, lunch and dinner, along with two tea-time snacks is provided to all its registered patients. Your donations have played a vital role in sustaining this initiative, enabling IHHN’s kitchens to serve thousands of deserving patients daily, and supporting their smooth recovery process.
