Ramadan started on April 13 this yr, and is likely one of the most vital months of the yr for Muslims. For the month of Ramadan, nearly all of Muslims will quick throughout daytime and can’t eat or drink till the solar units – after which many have an enormous feast throughout Iftar (the ending of the quick meal).
Fasting days may be troublesome – and could also be much more difficult this yr due to the pandemic. However there are various issues that folks can do to take care of their psychological and bodily well being throughout Ramadan.
1. Good diet
There’s solely a small window to offer your physique with all the important thing vitamins it wants, so it’s best to concentrate on consuming top quality meals.
Throughout Iftar drink loads of water, and eat a great steadiness of starchy carbohydrates, greens, proteins and dairy, for pure fat. Having these vitamins in your meals helps maintain you hydrated and full for an extended time, and may even enhance your immune system, which is particularly vital this yr.
Throughout Suhur (the pre-dawn meal), concentrate on consuming meals which have a low glycaemic index – similar to wholegrain meals, fruit and greens together with oats, rye, barley, brown rice, quinoa, berries, apples and oranges. These meals received’t spike blood sugars and can make it easier to really feel fuller for longer. This will additionally make it easier to management your urge for food and can assist maintain you going all through the day.
2. Keep away from some components
Among the issues you could keep away from are salt, caffeine, sugars and processed meals.
When making ready meals for Suhur, it’s vital to make sure you keep away from an excessive amount of salt as this may dehydrate you and make you thirsty throughout the day. Caffeine also needs to be prevented. It is because caffeinated drinks have a diuretic impact, growing the physique’s manufacturing of urine – which may additionally result in dehydration.
It’s additionally vital to keep away from processed meals and meals and drinks with added sugars. These have a comparatively low nutrient density, received’t maintain you full as lengthy, and are additionally linked with elevated threat of illness. Furthermore, overeating a lot of these meals can injury the guts and kidneys, sluggish the immune system, and should trigger weight achieve.
You’ll be able to swap deep fried meals, similar to samosas, for more healthy alternate options similar to dates and fruits. Equally, attempt to swap sugary meals like doughnuts, ice cream and muffins with issues like fruit salads and yogurts.
Keep away from cooking strategies like frying and deep frying and as a substitute strive baking or grilling because it’s typically more healthy. Should you’re making a curry, stew, or sauce, it’s helpful to cook dinner with a big base of tomatoes and onions as a result of a big base of tomatoes may help keep wholesome blood stress and cut back blood glucose, and onions are excessive in nutritional vitamins, minerals and fibre.
Muslims observing Ramadan will discover it difficult to be energetic. However being bodily energetic has important well being advantages, which is why it’s vital to maintain exercising often all through Ramadan.
Nonetheless, it’s vital to notice that your power stage and endurance throughout the fasting day is not going to be the identical – particularly in quarantine – in comparison with the times if you’re not fasting or in quarantine. As such, keep away from high-intensity workouts like sprinting or lifting heavy weights throughout the day – however you could possibly do that within the night after Iftar.
As a substitute, begin off with gentle workouts for 15-Half-hour – similar to strolling, jogging, pilates, yoga, or stretching. Strive a brisk stroll across the park or backyard, or a brief cycle or jog. Strolling is the simplest type of train to suit into your day whereas fasting.
If you’d like, you’ll be able to steadily improve the quantity and depth of the train you do relying on how you are feeling every day.
Strolling exercises are nice for coronary heart, bone, and muscle well being – and virtually everybody can do it
4. Plan forward
This yr’s Ramadan is throughout examination season, so college students and people working might need assistance to really feel extra energised throughout the day.
As such, it’s vital to plan your meals. Don’t skip Suhur to maintain up along with your sleep. And whether or not you’re learning, working from house or going to work, it’s very important to plan what you’re going to be consuming in Suhur and Iftar. What you eat has an impression in your power ranges the subsequent day – so once more concentrate on consuming high quality, high-nutrient meals.
It’s additionally vital you keep away from working by means of your lunch break – a typical mistake many individuals make throughout Ramadan. Despite the fact that you can not eat or drink, strive going for a stroll and getting contemporary air, taking prayer breaks, or taking a nap. Maybe make a every day to-do listing and write down issues that you just’re discovering difficult and plan how one can fight them effectively. And when you can, attempt to go exterior throughout your lunch break, as this will enhance your psychological well being.
In fact, it’s vital that you just additionally bask in your favorite meals and drinks throughout Ramadan. However ensure you’re taking care of your self to make sure you keep wholesome all through the month.
Ayaz Safi doesn’t work for, seek the advice of, personal shares in or obtain funding from any firm or group that might profit from this text, and has disclosed no related affiliations past their tutorial appointment.