Ramadan is a sacred month of fasting, prayer, and reflection. By making small adjustments to eating habits, following a healthy iftar and sehri diet, and incorporating a light workout routine, fasting can offer numerous health benefits, such as improved digestion, enhanced metabolism, and detoxification. Avoiding unhealthy habits like binge eating during Iftar and Suhoor is key to unlocking these advantages.
Enhancing Ramadan Fasting for Health
1. Breaking the Fast Mindfully
Begin with small portions, such as dates and warm water, to gently reintroduce food. Avoid overeating immediately after breaking your fast, as it can lead to bloating and sluggish digestion. Opt for soups or light broths before moving on to a balanced meal. Chew food properly to aid digestion and consider adding a natural probiotic to support gut health.
2. Staying Hydrated Effectively
With Ramadan coinciding with summer, staying hydrated is essential to avoid fatigue, headaches, and reduced focus during long fasting hours. Drink ample water during non-fasting hours, from iftar to sehri, aiming for at least 8-10 glasses. Incorporate hydrating foods such as cucumbers, melons, and leafy greens into your diet. Coconut water or electrolyte-infused drinks can also help maintain hydration.
Pairing proper hydration with a balanced diet that includes complex carbohydrates, proteins, and healthy fats during sehri and iftar will sustain your energy levels throughout the day.
According to Dr. Manoj Kutteri, Medical Director & CEO, Atmantan Wellness Centre, “Prioritize water intake during non-fasting hours to maintain hydration. Avoid caffeinated and sugary drinks that can lead to dehydration. Include hydrating foods like cucumbers, melons, celery juice, nira, and coconut water, while reducing salt and sugar intake to minimize water loss.”
3. Preventing Water Loss
To prevent excessive water loss during fasting:
- Stay in cool environments to avoid sweating.
- Wear breathable clothing.
- Avoid intense physical activity during peak heat hours.
- Incorporate electrolyte-rich foods such as spinach, bananas, yogurt, and avocados during Suhoor.
Exercise During Ramadan
4. Smart Workout Strategies
Staying active during Ramadan can significantly boost energy levels and overall well-being. To ensure workouts are effective without causing fatigue, plan your exercise around your fasting schedule.
- Morning Routine: Shortly after Suhoor is an ideal time for a light home workout. Opt for bodyweight exercises like squats, lunges, push-ups, and planks. A 15-20 minute session can leave you feeling energized and ready for the day.
- Evening Routine: Post-iftar is another excellent window for light cardio or strength training. With energy levels replenished, consider brisk walking, yoga, or low-weight, high-repetition strength training to maintain muscle tone without overexertion.
According to Drishti Chhabria, Founder & Chief Experience Officer, Orangetheory Fitness India, “In the evening, after iftar, is a great time for a brisk walk or light cardio. Those interested in strength training should focus on low-weight, high-repetition exercises to maintain muscle tone without fatigue.”
5. Focus on Mindful Movement
The goal is not intense training but maintaining a routine that keeps you active and energized while respecting the spiritual significance of the month. Engage in gentle stretching, yoga, and breathing exercises to enhance flexibility, circulation, and mental clarity. Strength training or cardio should be done post-iftar when the body is rehydrated.
The Role of Prayers, Gratitude, and Mindfulness
6. Cultivating Inner Peace
Prayer movements during Ramadan improve circulation and promote flexibility, while mindfulness reduces stress and emotional eating. Deep breathing and meditation aid digestion and enhance mental clarity. Practicing gratitude further reinforces mindfulness by encouraging appreciation for the present, fostering positivity, and building emotional resilience.
Healthy Eating Habits During Ramadan
7. Choose Nutrient-Dense Foods
Opt for home-cooked meals over processed foods to reduce digestive stress. Include whole foods, fresh fruits, vegetables, and lean proteins for essential nutrients. Avoid sugary and processed foods that can cause energy crashes and hinder the benefits of fasting. Prioritize portion control and focus on nutrient-dense meals that provide sustained energy throughout the day.
By integrating mindful eating, proper hydration, and light exercise into your Ramadan routine, you can experience a spiritually fulfilling and physically beneficial month that promotes holistic well-being.
Mindful movement and thoughtful nutrition are your best allies during Ramadan. By maintaining consistency in small efforts, you can enhance your physical and mental health, ensuring you feel your best as you prepare for Eid.
Read also: https://newsonthego.in/4-superfoods-with-more-protein-than-eggs/
