HEALTHY TIPS FOR RAMANDAN FAST.

Ramadan is a time of spiritual growth. It is a time the Muslims all around the world connect
more deeply with their religion, reflect on themselves and fast. In fact, when it comes to
Ramadan, Fasting is a ritual for everyone.

Fasting during Ramadan can improve one’s health but only if it’s done or practiced in the right
manner. It involves not eating food or drinking water between sunrise and sunset.

Fasting during this period can be done safely if you follow due precautions especially for those
with certain medical conditions.

Here are some helpful tips for you to ensure you stay in good health throughout the Ramadan
fast.

1. Stay Hydrated: It is important you drink fluids mostly before you break your fast to
prevent dehydration. Not drinking enough water can result to poor mood and increased
tiredness and it can affect your energy levels. It has also been discovered that staying
hydrated lowers appetite which can be helpful for the fast.
Also, it can be helpful to pay attention to the foods you’re eating, try to choose foods
with high water contents. You can include fruits and vegetables to your evening meals
such as watermelons, cucumber, tomatoes, pineapple etc.

2. Be Portion Conscious: Ramadan isn’t a one day event; it’s a month- long event. While
braking of fast is a celebration, eating heavily may not be the best idea. It takes the body
about 20 minutes to register that it’s had enough to eat. Not eating the whole day and
feeling hungry can cause overeating which is very common. This may lead to morning
tiredness and weight gain over the month. That’s why it has been recommended that
before eating the main meal you should eat some fruits and drink water as it would help
you not to overeat. Eating mindfully and pay attention to when your hunger is actually
satisfied is very key.

3. Avoid foods high in fat, sodium and sugar: Heavy meals that contain lots of saturated
fat, sodium and sugar should be avoided whenever possible. Instead of preparing fried
meals, try baking. Stewing, grilling, roasting and steaming. Use more of spices and herbs
for your food flavors rather than using salt. Also reach out for healthy piece of fruit that
contains natural sugars than candies, cakes or baked goods that have refined sugar or
artificial sweeteners.

4. Engage in Mild Exercise Routine: During the first few days of fasting, it’s likely you
feel fatigued. So, don’t push yourself too hard, instead try to a milder impact exercise
 routine. You could try walking or a very light jogging. Try the exercise just after the sun
sets and right before dawn.

5. Make Time to plan your meals: Planning your meals and Ramadan recipes ahead will
help you be organized during this month, maximize your energy and strength and gives
you ample time to choose a variety of foods and healthy recipes to delight and nourish
your body.

Have a Healthy and great Ramadan!!

WRITTEN BY; ODUYEMI OLUWAFERANMI

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