6 top tips for a healthy Ramadan fast

Food space

For a Muslim, a healthy diet is not optional, it is a religious obligation mentioned in the Qur'an several times so let’s not overlook it.

Here are 6 tips for good health during fasting and Ramadan
Sport is often overlooked during Ramadan. So, we burn less energy than usual, while we continue to eat as much as usual, if not more, this results in less energy is used, and more energy is stored, which increases the production of fat.

What to do to avoid this?
 
During the fast, you can undertake light physical activity For example, a 30 minute walk, what matters here is to avoid sweating, to stay hydrated for the rest of the day, If you are not used to exercising, or if you feel bad, remain very cautious and stop immediately.

After fasting, you can indulge in your usual physical activities Sports that I enjoy You can even try new ones remember Ramadan is a time to pick up healthier habits.

Another thing to know is whenever the body burns fat, it also burns a little bit of muscle with it so exercising will help preserve your muscles during the month.

In Europe, it is recommended to drink 1.5L per day AT LEAST, But how do you drink during the six hours when you’re not fasting ?

1st tip: provide one or more bottles totaling 1.5 L of water and try to finish them before dawn, this then will help you be sure to drink every day at least 1.5 L of water. Other beverages, and the water contained in food, will be added to this intake.

Did you know ?

According to several studies, it takes about 30 minutes your brain to (perceive satiety) register the feeling of being full, when you eat too fast, almost always lead to overeating.

Remember: if you apply the Sunnah in every aspect of your life, why neglect about it? So eat slowly. Pay attention to the signals your stomach sends you. And eat only according to your actual physical hunger.

First Tip:
When between bites, put your fork (or spoon) or food that you hold, Wait until you have carefully chewed and swallowed before picking them back up for the next bite.

Second Tip:
Make sure to allow a few minutes before each dish during a meal , when you take your time, you give to your stomach time to settle and you allow your brain to accurately measure the progress of your hunger

Third Tip:
Divide your food intake at least 3 meals if possible, a light meal to break the fast followed by a proper dinner after the Maghreb and finally a meal before dawn. But if you cannot take Souhour because you really need to sleep at least try to wake up just to drink, and then go back to sleep.

Forth Tip:
A light starter before the actual dinner is strongly recommended to prevent overeating. This may be for example a vegetable soup or salad, just after Maghreb
A typical Ramadan meal is often very rich in fatty and sugar, this is something we need to bear in mind.

Fifth Tip:
Yes, fruit juices naturally contain sugar. they should be consumed in moderate amount. But if you really love fruits then it is always better to eat a whole fruit than just its juice because the whole fruit also contains fiber very useful to prevent constipation and other sources of fibre are vegetables for example, this is why they are very important in your Ramadan diet.


Sixth Tip:
Try to diversify your diet during Ramadan to cover all your needs, and get the most vitamins and minerals possible.

Last tip: remember this hadith:

“There is no worse vessel for the son of Adam to fill than his own stomach, but if he must fill it, then let him allow one third for food, one third for drink and one third for air.”

Hadith narrated by Ahmad and Al-Tirmidhi

Disclaimer: This guide is only addressed healthy people so If you have health problems, consult your doctor.