Ramadan is the perfect time to reflect on one’s health and the choices we make to appreciate our bodies and minds. But despite the many benefits associated with fasting, abstaining from food and drink for long periods of time can be tough as one’s body and mind need to adapt to the new changes. Whether you are fasting for religious or health reasons, it’s important to do it right. Here, the health experts at Valiant Clinic have shared with us their recommended guide to healthy fasting.
Healthy Fasting Tips
Nutrition
- Break Your Fast With Dates: This natural source of energy provides potassium, copper, manganese, and fiber which make them a great way to break our fast.
- Iftar Meal: Make sure you provide a balance between starches, lean protein, and vegetables by starting your meal with a salad or soup and making sure to avoid fried foods, high fat and high sugary items such as baked goods, sweets, and dishes with creamy sauces.
- Suhour Meal: Make sure to have a late meal in order to have longer lasting energy during the day. Aim for high fiber/protein sources that are low in salt to avoid getting thirsty such as oatmeal with low-fat milk and berries, boiled eggs with whole wheat bread and vegetables.
- Stay Hydrated: Make sure you drink plenty of water between Iftar and Suhoor to avoid getting dehydrated. Avoid sugary juices, soft drinks or caffeinated drinks and replace them with water if you want to achieve a certain degree of healthy fasting.
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Sleep Patterns
- Try to set a sleep schedule and stick to it. A regular sleep routine keeps your biological clock steady – allowing you to rest better.
- When waking up for suhoor it is recommended to have only a light meal then returning to bed until the usual morning wake up time – even on weekends.
- Caffeine is a stimulant that can make sleep more difficult. Eventually, replace caffeinated beverages with the decaffeinated versions to avoid unwanted alertness and difficulty sleeping at night.
Mental Health
- Spending time with your loved ones and having satisfying and meaningful relationships is the main predictor of longevity and perceived feeling of happiness. Take the opportunity of Ramadan to spend as much time as you can with your loved ones. After all, maintaining mental health is also part of healthy fasting.
- Spending time with emotionally significant people helps you develop a bond that gives you the required strength to deal with everyday pressures and allows you to keep your brain balanced.
- Being deprived of food and water for long periods of times can lead to increased irritability and short temper. Reflect over your responses and your reactions, and take time to breathe to avoid getting angry.
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Exercise & Physical Activity
It is important to remain active during Ramadan. However, you should also remember that Ramadan is a time of maintenance in terms of exercise goals. When working out it is better to do low-intensity workouts especially if you exercise before Iftar.
Fasting with Health Problems
- If you plan to fast during Ramadan and are suffering from certain health issues, make sure to consult your doctor before doing so, in order to remain in the best health state possible.
- If you are taking certain daily medications, make sure to speak to your doctor before you make any changes to your medication schedule to avoid any complications.
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Have you ever tried fasting either during Ramadan or for health reason? What are your go-to tips for healthy fasting?
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2 Comments
I sometimes fast during certain days in Lent. I have to be careful because I have a serious health condition. Thank you for these healthy tips!
Yes, you have to be careful.
My pleasure, thanks for stopping by 😉