Producer: Priyanka Das Editor: Sujata Singh
The holy month of Ramadan has started. Here are some tips for fasting during Ramadan while staying healthy, so that one feels fresh throughout the day without feeling tired.
One should start and end their fast with plenty of water. This will prevent one from getting dehydrated. One can also keep their body hydrated by eating water-rich foods like watermelon, cucumber, and soup during non-fasting hours.
Eating a balanced diet rich in complex carbohydrates, lean proteins, healthy fats, and fibre can help maintain your energy levels and control hunger during fasting. Avoid fried or sugary foods, as they can cause digestive problems during the Ramadan fast.
Choosing slow-digesting foods such as oats, whole grains, eggs, and yoghurt as the first meal of the morning during Ramadan helps one to regain energy throughout the day. Along with this, one should avoid caffeine and high-salt foods, as they help to prevent thirst and dehydration.
Doing light to moderate exercise during non-fasting hours can improve blood flow and improve the mood. So, one can try walking, yoga, or stretching exercises to feel relaxed.
While eating any food during Ramadan, one should chew the food nicely, eat patiently, and swallow it thoroughly. It curbs the appetite and gives a feeling of fullness. By eating smaller meals, one can avoid overeating.
Eating nutrient-dense foods like fruits, vegetables, nuts, seeds, and legumes that are rich in vitamins, minerals, and antioxidants is considered very helpful during Ramadan.
One can avoid food-borne illnesses and gastrointestinal disorders during Ramadan by following frequent hand washing, proper food handling, and keeping the food preparation area clean.
During fasting, one should try to relieve stress through deep breathing exercises, meditation, prayer, and spending time with loved ones. One can also consult a doctor if necessary.
Understanding the signs our body gives helps one adjust their fasting routine accordingly. If one feels weak or excessively thirsty, one should take a break from the fast and resume it after taking in the nutrients and fluids needed for the body.