Ramadan is a month of piety and prayer that requires a hard fast over a month-long. It is a special time every year for all Muslims around the world. Fasting does not need to be uncomfortable or unhealthy. Health Coach Tania Koujou is here to remind you of five things you should do during Ramadan for a healthier and easier fast.
5 Reminders for a healthier Ramadan
1- Spirituality & health are correlated.
Ramadan is a time for spirituality and being in touch with your spirit helps improve your health. When you achieve inner peace, you get less anxious which in turn reduces the levels of your stress hormones and inflammations in your body.
2- Break your fast with dates.
After not eating for a full day, your blood sugar levels are low. When you break your fast with dates, you raise your sugar levels almost immediately because dates are easily digested and absorbed into the bloodstream. It is recommended to eat three dates. They do not only contain sugar but also: vitamins, fibers, minerals, and more. Dates will satisfy your sugar craving while giving you the energy boost you need. They also cause a spike in your insulin levels that will make you hungry. After breaking your fast, eat enough to satisfy your hunger, but don’t eat if you do not feel hunger. It is important to stay mindful of your body.
3- Drink water.
70% of the human body is composed of water. Every cell needs water to operate just like a car needs its fuel. Often you notice people losing weight after doing just one step and that’s drinking water regularly throughout the day. To compensate for the loss of liquids during the 16 hours of fasting, you should drink a lot of water, eat soup, fruits, and vegetables. Keep a bottle next to you at all times, so you don’t forget to hydrate!
During Ramadan, we tend to stop moving as much as before even though we should exercise to break the routine of Ramadan. We may also lose weight because we’re not eating several meals a day. We may not feel very energetic because we are not consuming enough proteins to stock up on energy and our muscle mass gets reduced. That’s why it’s very important to exercise and regain your muscle mass. You can do your workout immediately before Iftar so that you recover and break your fast. For the people who don’t eat much during Iftar, you can exercise after breaking your fast and eating a small bite. Regular daily exercises of 20 to 30 mins are great for your body.
5- Have your Suhur. You can still eat after Iftar!
Suhur is as important as Iftar. Iftar helps break your fast, but Suhur gives you the energy you need to go through another day without feeling too exhausted. As we’ve mentioned before, some people can’t eat too much at Iftar, so they are encouraged to eat at Suhur. And, for the ones worried about putting on weight because they are eating at 10:30 PM, don’t worry! Your body needs the food you’re consuming now to keep you energized for later so your body will burn the food you ate.
We hope these few tips and tricks help you with your fast and make a difference in your life.
If you have any questions, don’t hesitate to reach out to us.
You can check the Blog on Mint Basil Market for easy and healthy recipes for Ramadan. You can also check the Ramadan section for healthy foods.