As Muslims worldwide embark on the sacred month of Ramadan, fasting from dawn till dusk, it’s crucial to approach this blessed month with mindfulness and care for our health.
This article provides practical and holistic guidance for a fulfilling fasting experience. From staying hydrated and nourished with balanced meals to embracing self-reflection and spiritual growth, these well-being tips offer a roadmap for thriving during Ramadan. Ensuring you’re both physically and spiritually nourished.
Ramadan, beginning on March 11 to last for a month, isn’t just about abstaining from food and drink; it’s a time of inner transformation, spiritual contemplation, devotion, communal unity and strengthening our connection with the Divine.
The fasting period from sunrise to sunset presents the potential risk of dehydration, particularly in summer months. Dehydration during this time, may cause fatigue, headaches, dizziness, or constipation. Hence, it’s important to stay healthy and mindful the entire month by ensuring the following tips:
Stay Hydrated
Having water-rich fruits and vegetables like cucumbers, watermelons, tomatoes and oranges help maintain body’s fluid reservoir.
Moreover, having soups, or hydrating smoothies from fruits, veggies and yoghurt.
Smoothies made with coconut water or bananas and almonds can have a hydrating and replenishing effect. Also, dates, being natural sugars aid in the rehydrating process. The most important part remains drinking water frequently during non-fasting hours.
Prioritising rest: Provide your body essential sleep and rest to take on the day, and practice things like deep breathing, meditation, and keep your mind at peace, explains Esha Wadhwa, senior dietician at BLK Max Super Speciality Hospital.
Mindful Meals
To maintain optimal nourishment during Ramadan, incorporate a diverse foods such as fruits, vegetables, whole grains, and lean proteins into your meals. This balanced diet helps sustain satiety throughout the day.
Additionally, exercising portion control during iftar and suhoor is crucial to avoid digestive issues and bloating. Overindulging in large meals can overwhelm the digestive system, leading to feelings of sluggishness and discomfort.
Therefore, adopting mindful eating habits, such as consuming meals slowly and stopping when comfortably full, promotes digestive wellness and overall well-being during the fasting period.
Have nutritious Suhoor
Consume a nourishing pre-dawn meal to sustain energy levels throughout the day. Suhoor replenishes energy stores and delivers vital nutrients to promote alertness and focus during fasting hours.
Practice mindfulness during meals, relishing each mouthful and savoring flavors to cultivate a healthier food relationship and deter overeating or emotional consumption.
Ensure thorough chewing and slow eating to facilitate digestion and minimize indigestion risks.
Get Ample Sleep in Ramadan
Strive to achieve between 7 to 9 hours of sleep each night to enhance your overall health and wellness.
Quality sleep plays a crucial role in facilitating rest and recuperation, enabling your body to rejuvenate and mend tissues, balance hormones, and bolster cognitive abilities and helps keep Ghrelin (hunger hormone) under check!
Stay Active
Participate in low-intensity physical activities during non-fasting such as walking or gentle stretching to enhance blood flow, elevate vitality levels, promote circulation, and maintain muscle mass.
These light exercises are instrumental in enhancing mood, alleviating stress, and mitigating muscle tension while observing fasting. Avoid strenuous exercise during peak fasting times to conserve energy.
Tips for Diabetic Fasters
Dr. Arun Kumar C. Singh, Director of Endocrinology & Diabetology at Metro Hospital, Noida, offers valuable insights for diabetic individuals planning to fast during Ramadan.
While those with early and well-controlled diabetes can safely fast with small doses of medication, individuals with advanced disease or significant medical comorbidities should discuss plans with a healthcare provider before fasting to mitigate the risk of glucose fluctuations.
Dr. Singh emphasizes the importance of appropriate meal planning to prevent both hypoglycemia and hyperglycemia, particularly for those using insulin or sulfonylureas.