The ninth month of the Arabic calendar is the holy month of Ramadan. In this almost month all Muslims are fast from the sunrise to sunsets.
The meal that is taken before the sunrise is called Sehri (suhoor) and foods have taken just after the sunsets is called Iftar.
No food allowed in between. Even water also prohibited.
Ramadan is a scientific method. It’s proven by many research. Intermittent fasting is also now advised by some health care experts to maintain good health.
It also reduces the chances of developing cancer.
But the way most of the Muslims fast today is unhealthy. And can cause harm than any benefit.
They break their fast (Iftar) with lost of fast foods, containing saturated fats. And does not care about nutrients and fluids intake.
This Ramadan should be more careful because of the hot and humid season.
Here we have provided some simple way to get health benefits from it and avoid consequences.
1. Drink more liquid:
Hydration is important during fasting. Your body is consists of 70% water.
You must drink plenty of fluids to stay healthy in this Ramadan. Drink more water, fruit juice, milk between Iftar and sehri time.
Because the fasting for a long period will lead you to dehydration. For which you may face many problems.
Like vertigo, faintness, dizziness, etc.
It will be easier to avoid the consequences. However, it is better to avoid drinking high-calorie beverages. Like Thumbs up, Limca, Mazaa, Pepsi, Frooty, etc.
These tend to increase your weight. Not only that, it’s ph is too high which make you more dehydrated.
You can take lemon-salt water to increase the taste of your beverage. It will also reduce dehydration.
Drink at least 8 glasses of water. Also, drink milk and fruit juice to stay hydrated.
2. Change your work schedule:
In this summer fasting can exhaust you easily. So get your work is done before 8 am to 11 am and avoid sunlight, if possible. You can also use time after Iftar.
Take a break from 2 pm to 4 pm for a rest. A short nap also can refresh you dramatically.
However, it is better to do less work in the daytime. If you are doing a job tell your boss to adjust your schedule if possible.
If you are the boss allow your employee to work at their convenience who are fasting.
Make sure at least 8 hours of sleep at night.
3. Ideal sehri foods:
Sehri is very important for fasting. It will help you hydrated and your body will remain strong, nourished throughout the day. So, choose your foods carefully at sehri.
Take fiber-rich carbohydrates, such as oats, wheat, lentils, grains, dates, satto, white curd (Dahi), mushrooms, all types of fruits and vegetables.
These will keep the stomach full and will release calories gradually.
Try to take multiple types of foods instead of one single food.
Eggs, cheese, and milk are also beneficial. These are the richest source of protein and relatively healthy fat that will keep your body fit throughout the fasting period.
Avoid fast foods, plain carbohydrates like rice, Bread, and any type of foods made with white flour (Maida).
Have sehri as late as possible. It will minimize your fasting duration.
4. Ideal iftar items:
At the time of Iftar, to break your fast, first, eat at least 2-3 dates and then drink water. This will help to maintain your blood sugar levels and decrease the dizziness.
It is very important to eat lots of fruits in Iftar. Make sure it is prepared in a hygienic way. You can prepare fruit-salad and add a layer of curd on top of it.
- Eat more potassium-rich fruits like dates, bananas, oranges, raisins, avocados, watermelon, guavas, pomegranates, Lime, Lemon etc.
After prolonged fasting potassium containing fruits helps maintain your physical activity. It is important to maintain fluid and electrolyte balance in the body.
- Drink plenty of water to stay hydrated, also drink fruit juices, sarbat, lassi, soups, coconut water. But avoid carbonated and high sugar drinks.
- Eat raw nuts and dry foods.
- Have some protein-rich foods such as egg and milk products.
- Don’t take too much food at iftar time. It will disrupt your digestion process.
Daalim (Haleem): Daalim commonly known as Haleem in India is an inseparable item in Ramadan.
It is healthy food, rich in protein and nutrients. But most of the street vendor and restaurant make it too spicy. And they use a huge amount of saturated fat of garnishing.
If you can make it at home or buy without the saturated fat topping. It can be helpful if you take in moderation.
5. Avoid deep fried foods:
To stay healthy in Ramadan, you must avoid eating deep fried foods and spicy meal. Such as fried chicken, samosa, oily curries, etc.
By taking these types of food your body will not get the benefits of fasting. Rather it will harm your body by oxidative stress.
Moreover, it also can cause abdominal problems, like acidity, indigestion, flatulence, abdominal pain, vomiting, and even gastric ulcers.
Even if you want to lose weight this month, you will lose the opportunity not weight.
6. Eat measured food on iftar time:
Overeating is always a problem and during fasting, it can create more. If you think you fast for a long time and you will take more food to compensate for it, then it will be a great mistake.
You should eat slowly and moderately. Because, due to the fasting of your entire day, your stomach is quite inactive.
Dr. Hani Sabbour, cardiology and cardiac electrophysiology consultant at the Cleveland Clinic Abu Dhabi, told Gulf News.
“It is best to end the fast with dates and water, accompanied by some milk, or soup. A 10-15 minute break at this point allows the digestive system to calibrate.
So once you restart the meal, you will eat more judiciously and be less likely to overeat”.
Along this line, your body will be able to adjust to foods and get rid of the problem of digestion.
7. Eat more tasty soup:
Soup is one of the important dishes of Ramadan month. It is also known as Ramadan traditional foods in Arabian countries.
It has a lot of healthy ingredients. It will keep your body hydrated and nutritious after long fasting.
So eat soup at the beginning of the Iftar, it will keep your digestive system healthy.
Also, eat soup at the Sehri time, the water, minerals, and nutrients contained in it, these will also help you to keep hydrated, healthy and strong during the fasting time.
So, let’s take a look at the importance of eating soup at Ramadan.
- This will help keep you hydrated.
- It makes the digestive system functioning.
- Add different type of vegetables to your soup, nutrients and fiber present in it, these are repose you healthy and energetic.
If you do not enjoy warm soup in this summertime, cold soup is the alternative.
Some healthy soups name, lentil soup, vegetable soup, chicken and rice soup, etc.
8. Reduce tea and coffee intake:
You should avoid hard tea and coffee in the month of Ramadan. It increases the tendency of dehydration.
Coffee increases urine production. As a result, the salt and water exit from your body and your body may suffer from dehydration.
Also, tea and coffee augment your assimilation problem. So, to avoid them.
However, you can drink light coffee or tea, so that there will be no cream. A minimum half hour after iftar.
9. Have more dates:
Usually, All Muslims break their fast with dates. Not for its health benefits, because of Prophet Muhammad (PBUH) use to do so.
Most of the Muslims don’t know the health benefits of it. They break their fast with one or two pieces of dates.
But it should be from 6 to 10.
Dates should be taken at the sehri time also. It contains lots of fiber, minerals, and vitamins.
Benefits of dates are.
- It contains slow-release carbohydrates, which maintains blood glucose level during fasting.
- The diabetic patient also can take in moderation.
- The fiber in it improves your digestive system and feels your stomach is full for a long time.
- It also contains lots of minerals, phytonutrients and vitamin C.
- The quick way to add energy and nutrition to your body dates.
- After fasting all day, it provides good quality sugar to regulate your body functions.
10. A healthy dinner:
During Ramadan, after iftar and sehri dinner is also play an important role. There is three major meal option in this month.
Have light dinner. It may be rice or roti, but make sure your dinner completed within 10.30 PM. And don’t take anything after it except water.
If you take anything after dinner your stomach won’t be prepared for sehri. And that can affect your fasting.
Hope, the above-mentioned tips will help you do this month of Ramadan. And wish you a healthy and successful Ramadan.
If you have any question or feedback please feel free to drop a line in the comment box below. Our health experts will revert you back as soon as possible.