How To Stay Healthy During Ramadan
During Ramadan, it is important to have impeccable food hygiene! Here are some tips on how to stay healthy during Ramadan and how to start this sacred month in the best possible way!
How to stay healthy during Ramadan
–Replace bad habits with good habits during your fast
During your fast, your body will be put to the test. When temptation takes you, direct your desires towards new useful habits, such as a short walk or meditation
–Stay active during your fast but avoid the sun
Continue to live as you normally would while you fast, just stay out of the sun so you don’t become dehydrated.
Do a short vigorous workout after sunset. Perform physical activity just before or after fasting. Avoid intense efforts, favor light activity such as walking or a light jog! 30 minutes would be ideal! Talk to your doctor before starting any new exercise program, if you are overweight or have health problems.
–Never skip your suhur
If you do, you might be . Instead, choose complex carbs like whole grains with lean proteins like egg whites and cheese. Avoid salt! You don’t want to be thirsty though!
–Drink 8 glasses of water between sunset and dawn
Drink your first two glasses with itfar, then drink 4 glasses between itfar and suhur. Finally, drink 2 more glasses of water at the time of suhur. Although it may seem difficult to drink water at night, it will help you stay hydrated and healthy during your daily fast.
–Avoid processed sugar
Desserts and sugary drinks can add a lot of calories, which can compromise your hard work. Replace as much as you can with healthy sugars, like fruit. These changes can help you stay on track, avoid blood sugar fluctuations, and limit your calorie intake. Ramadan is the perfect time to break your sugar habit. If you stop eating it, you will stop craving it.
-Eat slowly
At Suhur, eat slowly or risk damaging your stomach! Don’t hesitate to take small breaks during your Iftar to enjoy the food. It’s the best way to avoid rushing.
What’s more, overeating during meals is one of the biggest Ramadan diet pitfalls. Try to moderate your consumption so that you eat properly.
If you want to lose weight, you’ll need to eat less than you burn. However, you should not eat less than 1200 calories per day.
Top 5 Health Benefits of Fasting
–Promotes blood sugar management
Several studies support the use of fasting as a way to improve blood sugar control and potentially reduce the risk of diabetes, although gender may play a role and more studies are needed.
–May contribute to disease prevention
Easing dietary habits appears to give the body time to focus on other important functions, including disease prevention.
Along these lines, it may also improve the body’s ability to manage chronic inflammation and thereby reduce the risk of diseases such as heart disease, multiple sclerosis and rheumatoid arthritis.
–May support brain function
Animal studies suggest that fasting may protect against and improve outcomes from Parkinson’s disease and Alzheimer’s disease, as well as improve brain function by promoting memory and brain processing. Likewise, animal studies suggest that fasting may protect brain health and increase nerve cell production.
Human studies indicate that fasting can reduce symptoms of anxiety and depression and improve social bonding. Further studies are needed to evaluate these effects, but the results obtained to date are encouraging.
–May delay aging and promote growth and metabolism
Fasting, and particularly adopting a low-protein diet, has been associated in animal studies with increased life expectancy.
Additionally, fasting appears to promote levels of human growth hormone, a hormone that plays an important role in growth and repair, metabolism, weight loss, muscle strength and exercise performance.
Current studies on longevity are largely limited to animals, so further studies are needed to fully understand the impact this may have on human aging.
–May Promote Weight Loss
Many dieters turn to fasting to lose weight. Studies show that controlling meal times or short-term fasts can help with weight reduction, fat loss, and improvement in blood lipids.
That’s not all: other studies have shown that fasting increases the metabolism’s ability to burn fat, preserves muscle mass, and improves body composition in overweight people.
For more health content and tips, click here.
I hope you enjoyed this overview on how to stay healthy during Ramadan and found it useful. Comment down below what you think of fasting. Have you ever tried it? If yes, please share with us your experience.
Looking forward to reading your comments, sending you love and positive energy!!!
