Healthy Lifestyle Tips for Ramadan: Nourishing Your Body and Mind

Ramadan is an ideal opportunity to improve dietary habits and promote a healthy lifestyle. It provides the perfect chance to shift towards healthier habits and avoid the negative effects of unhealthy eating. Here are some key tips from Dr. Nevin Bashir, a nutrition expert, on how to maintain a healthy lifestyle during Ramadan:

Tips for Improving Health in Ramadan:

Follow a Balanced Diet: This includes consuming meals that provide all the essential nutrients, such as proteins, carbohydrates, healthy fats, vitamins, and minerals.
Physical Activity: Do not neglect exercise during Ramadan. Light activities like walking half an hour before Iftar (breaking the fast) are highly beneficial.
Don’t Skip Suhoor: Suhoor is crucial as it provides energy to sustain you through the fasting hours.
Avoid Unhealthy Foods: Stay away from deep-fried foods, sugary Ramadan drinks, and sweets that are high in sugar and unhealthy fats.
Drink Plenty of Water: It’s important to stay hydrated by drinking enough water between Iftar and Suhoor to maintain hydration levels.
Meal Distribution: Divide your food intake between Iftar and Suhoor, and if needed, include a light snack in between.

Healthy Habits to Follow During Ramadan:

Avoid Overeating: Consume only enough food to feel satisfied, and avoid excessive eating that leads to feeling overly full.
Limit Diuretic Drinks: Such as tea and coffee, as they lead to fluid loss and cause dehydration.
Chew Food Slowly: This aids in digestion and prevents indigestion issues.
Focus on Fiber-Rich Foods: Include vegetables and fruits in your meals as they help in digestion and improve gut health.
Choose Foods That Promote Fullness: Opt for protein-rich foods and complex carbohydrates (like oats or whole grains) which keep you full for longer periods.

Preventing Constipation

During Ramadan, some may suffer from constipation due to changes in eating habits and reduced fluid intake. To prevent this, consider the following:

Eat fiber-rich foods like fruits, vegetables, whole grains, and legumes.
Drink plenty of fluids, including soups and yogurt, to stay hydrated.
Engage in light physical activities, such as walking after Iftar, to help stimulate bowel movement.

Additional Tips:

Delay Suhoor: Eating Suhoor closer to Fajr (dawn) reduces hunger during the day.
Start Iftar with Water and Dates: Drinking water and eating dates at the start of Iftar helps replenish lost fluids and provides quick energy.
Avoid Salty Foods: These increase thirst during fasting hours.

By following these healthy habits, you can ensure a balanced and nutritious Ramadan while preventing common health issues such as dehydration, indigestion, and constipation. These guidelines will help you maintain a healthy lifestyle throughout the holy month.