Easy Must Read Tips To Stay Healthy This Ramadan – The Soorat
Easy Must Read Tips To Stay Healthy This Ramadan

Easy Must Read Tips To Stay Healthy This Ramadan

 

What to Eat and When to Eat it!

Long before trends like KETO and intermittent fasting came about, Muslims around the world would spend a month practicing abstinence, from food and drink, during sunrise to sunset. The Holy month of Ramadan is a time for self reflection, gratitude, prayer and self control; but it is also a time where the body and mind take quite a hit. 

However, it doesn't have to be that way, and having the right mindset and plan can help you to stay in sync with your mind and your body. Here are  some easy but often overlooked tips to stay spiritual and physically healthy this Ramadan!

Macronutrients

Pay attention to them. One of THE most important factors to stay energized and focused during Ramadan is to maintain the right ratio of macronutrients.  What we eat and how much we eat contributes to an essential part of our overall health and how well we can sustain ourselves throughout the month. Ramadan in many ways is not a race but a marathon. Making the right food choices from the beginning to the end will help you win the marathon, coming out on the other side spiritually revived and physically fit.  So be careful with your macronutrients; which include a healthy balance of Proteins, Fats and Carbohydrates. Check out the post below to see how @lloydstevenspt describes the ideal mix of macronutrients. 

Macronutrients
Macronutrients | The Soorat

Choose Slow Burning Foods For Sehri

Digestible foods help your stomach work better and can help carry you longer through the day! Drink a light fresh juice or a hearty soup. You need to maintain a good combination of gut friendly foods between Iftar and Suhoor, to remain energized during this month. Try an overnight oats recipe and prep your juicing ingredients the night before.  Add healthy dairy products, low fat yogurt and cottage cheese and fibrous fruits and vegetables to load your body with the right kind of minerals. 

You can’t go wrong with this delicious overnight berry oats recipe by @intuitivelykyla

Berry Oats Recipe
Berry Oats Recipe | The Soorat

Break Your Fast Light

After an entire day of fasting it is difficult to resist mouth watering, hot jalebis, and oily foods but it is necessary to consciously eat light and healthy during the first few minutes of opening your fast! Go slow. Wait a bit before tucking into your main course. If you eat too much at iftar, you will also not be able to digest your food well enough, which could alter your sleeping patterns. A light start to your meal will go a long way, @ines_schubi’s homemade yogurt is a perfect option! 

Homemade Coconut Yogurt
Homemade Coconut Yogurt | The Soorat

God is in Portion Control 

Portions play a decisive role in nutrition, small nutritious portions make the biggest difference, during this month. So pace your food and eat smaller portions & more meals between Iftar, Isha and Imsak instead of binging in one go. 

Don’t Ditch Sugar 

Similarly if you do not eat enough during Ramadan your blood sugar levels may drop throughout the day causing dizziness and confusion. Munch on the right type of sweet to maintain blood sugar levels. Eat some dried fruits and 1-2 mini protein balls. They are loaded with good nutrients, allowing your stomach to stay full for longer!  Who can resist these delicious laddus by @creativitybyity.

Laddus
Laddus | The Soorat

Carbs For A Happier Gut

Include grilled, broiled or steamed chicken, meat or vegetable options. Contrary to what you are often told, healthy carbs and fibers are essential and very good for your digestive system; Whole wheat bread, gluten- free pasta and brown rice are the right filling options for a healthier and happier gut! This delectable, hearty and healthy recipe by @nutriobox is a must try. 

Brown Rice Bowl
Brown Rice Bowl | The Soorat

Put The Fryer away and Lighten the Pantry

A good way to enjoy crispy savory snacks is to ditch the fryer and invest in an air fryer. Fried and processed foods which are high in sugar and fat must be avoided during Ramadan at all costs. Nothing will derail you faster than that crispy samosa girl. Here is an amazing recipe by @tastesbetter made from scratch. 

Chicken Tenders
Chicken Tenders | The Soorat

Hydrate Enough!  

Even more important than food, is water! The adult body needs 3-4 liters of water per day, depending on your body’s needs. You must replenish your body’s water levels between Iftar and Suhoor. It doesn’t seem like it but 40% of this water comes from foods, juices or other beverages. However, 1.5 to 2.5 liters of mineral water still must be consumed everyday. During Ramadan you should be drinking two - three glasses every hour from Iftar till Suhoor. If you are not a fan of drinking pure water, here is a light and refreshing recipe of infused water by @the_skin_care_journal for those who want to add a kick to their water. 

Infused Water
Hydrate enough! | Infused water | The Soorat

You can reduce the quantity of fruits as seen in recipes if you like for only a hint of flavor. 


Stick with Sleeping Routines 

During Ramadan sleeping patterns shift, the night becomes more animated, and you feel tired or dazed during the day. Even though energy levels may drop, it is vital to try and maintain a regular sleeping pattern. Some people stay up from iftar to suhoor and then sleep throughout the day. However your body does not get enough REM sleep during those hours. Our body functions on a body clock, and to disrupt it so suddenly definitely has repercussions. Come what may, try to sleep at least 7 hours before Suhoor, at least some nights. This will allow your body to function somewhat regularly and maintain a steady flow of energy before iftar!


Exercise in Moderation!

Exercise is important, and just because your fasting does not mean you cannot do it. However you should definitely avoid intense workouts, and other dehydrating movements, especially if it's summer. Never underestimate the power of walking and try to take more walks right before you break your fast.  Practice some yoga and don’t push yourself too hard. Remember your body is already fatigued and dehydrated so lower exercise durations by 30% during Ramadan. 

If you do insist on sticking to your regular workout routine, you must work extra hard to replenish all the water and nutrients within your body, after breaking your fast until suhoor.

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