The Ramadan Guide - March 9, 2023

Advise Corner: Six Ways to a Healthy Ramadan


Ditch the addictions

An effective way to deal with addictions is to start early and prepare your body for the month of fasting. Withdrawal can be a daunting experience. However, mindfulness practices like breathing and light physical exercise are some ways to maintain distance from addictions. Get creative and keep your mind occupied. Before the month of fasting begins, reduce your coffee consumption and have your first cup long after you wake up. The same rules apply to nicotine addiction.

Move often

Feeling drained of energy comes with the long hours of fasting. With temperatures soaring throughout the month, staying focused and active is difficult.

Moving for a bit every hour improves blood circulation, giving you micro boosts to keep yourself going throughout the day. Take a walk around the office or stretch at your desk. But ensure you don’t engage in exhausting exercise, lest you get thirsty.

Stay hydrated

Did you know you could stay hydrated without having a drop to drink all day? Yes, you guessed right – consuming fruits rich in Vitamin C while breaking your fast can ensure your body has the reserves to keep you hydrated while fasting. It’s also imperative to reach out for water instead of sodas and coffee – they don’t really quench your thirst.

Eat foods that take longer to digest

Include complex carbohydrates and slow-digesting vegetables like peas, carrots, cauliflower, tomatoes, and peppers in your meal, especially at Suhoor (predawn). Make brown rice and rolled oats part of your meals as well. Fasting all day can deplete your energy reserves; it’s good to have the nutrients stay in the system for as long as possible. The idea is to supply bite-sized energy to your body to keep you going through the day.

Consume nutrient-rich foods

Having an extra helping of certain foods can ensure a high nutrient count in your system. Magnesium is essential in breaking down glucose into energy. Almonds, hazelnuts, cashews, whole grains, and fish are rich sources of magnesium.

Iron helps you stay energetic by carrying more oxygen throughout your body. Add bananas, apples, and spinach to your meals.

Good fats, such as Omega-3s and HDL fats, are good to include in your diet as they assist your body in absorbing other nutrients—for example, fish, nuts, coconut oil, and avocado.

Eat consciously

Regular meals become huge feasts during the month of Ramadan. When hunger pangs soar, it’s only natural to feel like eating much more than your body really needs. If you’re going to eat to your heart’s fill, you might want to consider foods that are good for your heart. Avoid deep-fried foods, and limit your consumption of salt.

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