Staying healthy during the holy month for those who are fasting may prove to be the most difficult in the year… or the easiest. With the right preparation and frame of mind, Ramadan could be the perfect time to get back on the “health” wagon. Here are three tips to stay health-conscious this holy month.
1. Take it easy during Iftar
I know that on most days, that is easier said than done, but it is imperative that you remind yourself of your health goals especially when looking at a particularly tempting fried samosa. Opt to start your Iftar with light soups, salads, lean portions of protein like chicken breast and carbs that are not fried. It takes our stomachs approximately 20 minutes to realise it is full, so take your sweet time while eating. Within the first week, you will notice your appetite has decreased significantly, so being able to fill up on soup and salad should be easy. The same goes for the desserts. Allow yourself a small serving here and there, but whenever you can, opt for desserts that are not fried or drenched in sugar syrup.
2. Ramadan doesn’t mean an exercise-free month
We often convince ourselves that because we only eat one big meal a day during Ramadan, we consume less calories. Of course, this depends on what you eat for Iftar but, you do consume less calories compared to a non-fasting day. However, the real problem is the time of day you consume this meal. Eating meals at 7.15pm does not give your body much time to use the food as energy and is thus stored in your body as fat, unless, you exercise. Incorporate at least 30 minutes of light/medium effort exercise daily. Leave the intense workouts for after Iftar. No matter how tempting it is to fall asleep soon after you have eaten, take that time to go for a quick walk or bike ride.
3. Suhoor is just as important as Iftar
A lot of people skip out on meals very early in the morning before the sun rises. That meal makes all the difference by around midday when your stomach is already making noises. Like Iftar, what you decide to eat for Suhoor can mean the difference between feeling sluggish or energetic the next day. Opt for slow energy releasing foods, as these will give you small doses of energy throughout most of the day. Try fruits, vegetables, beans, eggs, milk, baked potatoes, and whole wheat pasta.
With thanks to Nada Ramadan.