7 Tips for a Healthy Month of Ramadan

Ramadan is a holy month of spiritual reflection, self-discipline, and fasting for Muslims around the world. However, fasting if not done properly can pose potential health risks, particularly in terms of dehydration and low blood sugar levels as food and drinks are restricted to specific times only. 

Those who are fasting during this holy month are advised to wake up early for Suhoor (pre-dawn meal), hence headaches, fatigue, and lack of concentration are some common issues derived from sleep deprivation.

Fasting must be conducted in a safe and proper manner to avoid harming our bodies. Here are some healthy Ramadan fasting tips to consider for the enrichment of your mind, body, and soul.

Cultivate Healthy Eating Habits

The meals consumed during fasting should consist of complex carbohydrates such as whole grains (rice, oats, wheat), fruits, and vegetables. Additionally, it is recommended to include protein-rich foods like chicken, fish, eggs, and nuts

It is highly recommended to not skip Suhoor and instead keep your body nourished for the day ahead and break your fast properly.

Get a good night’s sleep

It is advisable to finish eating at least 2 hours before going to bed to ensure a comfortable night’s sleep. Make sure to steer clear of high-fat meals close to bedtime as they take longer to digest and may cause stomach uneasiness.

You can also take a short nap to help your body adjust to the daily Ramadan schedule that requires early waking for Suhoor.

Don’t overindulge in fat and sugar

Reduce the intake of high-fat foods, especially those containing added fats like pastries and cookies, as well as sugary foods such as desserts and fruit juices. While sugary foods may provide temporary satiety or satisfy cravings, they are quickly digested, causing hunger to return sooner.

Drink as much water as possible

Drink at least eight glasses of fluids daily between Iftar and Suhoor to reduce the risk of dehydration during fasting. Fluids could include juices, milk, and soups, but water is the most ideal option. Limit the intake of caffeinated drinks such as coffee, tea, and colas to reduce fluid loss through urination as such drinks have diuretic effects. 

Variety is the spice of life

Consume a diverse range of foods during the evening. Now, more than ever, your body needs good nourishment to counter the stress of fasting. 

Whole grains, vegetables, fruits, lean protein, healthy fats (such as those found in plants, like olive oil and nuts)—all of these are necessary to give your body all the nutrients it needs.

Here are some nutrient-packed Ramadan recipes that you can easily prepare at home.

Seek Medical Advice

Each person is unique and may have varying preferences when it comes to their eating habits. If you're having trouble with fasting (such as health concerns or medical conditions) and these tips don't work for you, seek advice from a dietitian or other healthcare professional to get more specific advice based on your situation. 

They can advise you on whether fasting is safe for you and provide guidance on how to maintain good health during the holy month.

Celebrate and be healthy!

Ramadan is not just a religious and spiritual month, but also a period for celebration with loved ones. During this time, families and friends come together to break their fasts and relish the delights of Ramadan’s desserts.

In conclusion, maintaining good health during Ramadan is essential for a fulfilling and spiritually rewarding month. By following these 7 tips, you can stay healthy, energized, and focused on your spiritual journey.

Looking for easy, healthy yet delicious alternatives this holy month? Farm to Table provides healthy ingredients and convenient packs to keep your loved ones happy and healthy this Ramadan!

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