The holy month of Ramadan is here, where Muslims round the globe observe fasts to celebrate the month-long festival. Generally, Ramadan involves social and non secular gatherings. Muslims along side their friends and families get together to wish , also as, to interrupt their fasts. However, amidst the worldwide pandemic, Ramadan has taken on a replacement meaning where social gatherings are banned, everyone has been confined to their homes, and maintaining a healthy system has become paramount keep oneself healthy while fasting.
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Since, our system is liable for avoiding viruses and germs and protecting us against diseases, it’s important to require measures and make sure that our system remains strong. consistent with recent studies, although the quantity of necessary nutrition intake doesn’t change, fasting Muslims got to make sure that the required nutrients are included in their Suhoor and Iftaar. Moreover, as fasting lasts for an extended period, people tend to prefer sweet foods and drinks which reduces the chance in fulfilling the nutritional intake needed by the system . Therefore, one must follow a healthy and diet that’s full of enough vitamins and minerals for they have a tendency to stay within the body for an extended period.
In addition, here are a couple of tips which will assist you maintain a healthy system while fasting during Ramadan.
1. Drink enough water
Maintaining fluid levels during the season of Ramadan is extremely important mainly thanks to the long hours of fasting and high temperatures. Water helps maintain the balance of electrolytes within the body and it’s necessary for the absorption of the many nutrients. Therefore, drinking a minimum of two cups of water during Suhoor and spreading out two liters of water between Iftaar and Suhoor is vital . this manner you not only keep your body hydrated and ready for the remainder of the day but you furthermore may naturally eliminate toxins and other bacteria which will cause infections.
2. Get adequate sleep
In general people sleep during the night for six-eight hours, however, this is often impossible during Ramadan. Trying to form up for the lost sleep is vital to maintaining health and wellbeing during this era . Therefore, try getting to bed at 11 p.m post Iftaar then awaken at 3.30 a.m for Suhoor and Fajr, then one can return to sleep at 6 a.m for 2 hours. This routine may require you to sacrifice or reduce spending time with family or going about other activities, but your body will surely many thanks for ensuring enough sleep. Following such routines not only strengthens your system but also makes Ramadan fasting a healthy and enjoyable experience.
3. Consume more vegetables, fruits, and protein
During fasting, one is more susceptible to a slowed metabolism also as muscle tissue breakdown. to stop this, eating a spread of nutrient-rich foods during the first morning and evening is cardinal. Consuming more vegetables, fruits, nuts, whole grains, legumes, lentils, and protein-rich foods not only keeps you full for extended but also ensures your blood glucose levels are intact. Moreover, Choosing healthy foods over processed, and packaged foods help keep cells active and healthy, thereby providing the body with enough nutrients required to fight infections and build immunity.
4. Add enough fiber to your diet within the morning and avoid carbs and fatty foods in the dark
Consuming high fiber and whole-grain foods are recommended during Suhoor because it promotes better satiety, improved lipid levels, and bowel function. Therefore, vitamin B, A, C, E, and D fruits and vegetables should be added to your diet. However, it’s been advised by several nutritionists to avoid carbs and fatty foods (fried or processed) during Iftaar. this is often because they not only contribute to weight gain but also cause acidity and indigestion. Nevertheless, our body still requires fats for hormone production, maintenance of cell wall health and absorption of vitamins. So, the key’s to feature healthy fats and carbs like eggs, avocado, flaxseed, nuts, and meat to your diet. this manner you stay healthy, keep your system top-notch, and are prepared for Ramadan fasting.
5. Have many fermented foods
Fermented foods like yogurt, tempeh, and kefir destroy “bad” bacteria and reinforce “good” ones. These acidic byproducts protect the intestines against “harmful” bacteria and other invasive microorganisms. aside from protecting us, these foods also improve digestibility and nutrient absorption. “Good” bacteria also activate the synthesis of certain vitamins within the alimentary canal , creating an indoor nutrient factory. most significantly , fermented foods boost the system and stop us from diarrhea, infections (salmonella), and other digestive disorders that cause intestinal and respiratory disorders, and allergies. So, this Ramadan, don’t recoil from adding these foods in your diet for they’re significant in ensuring your overall well being.
6. Exercise
It are often hard to take care of a traditional workout during Ramadan, thanks to interrupted sleep and lack of liquids within the body. However, so as to stay healthy and keep your system functioning properly, finding the time to exercise will cause many benefits. Exercising during this era will help keep your energy levels high, your mind stress-free, and metabolism steady. One can specialise in exercise formats from strength training to cardio or simply enhancing one’s flexibility. However, one must confirm the intensity of those exercises isn’t high because it may cause you compromising your health. Simple exercises like taking small walks, climbing stairs, doing stretches will suffice largely during this era .
The best time to exercise would be either 90 minutes before sunset or after your evening meal. this manner you’re ready to urge the workout in and obtain the replenishment you would like after.
7. Rid your body of poisons
Adding greens like dill, parsley, and mint are often consumed especially during Sahoor, as they both refresh the breath and purify the body. These greens are often added to your salads or yogurt finely chopped. These herbs also are high in antioxidants and may strengthen immunity and rid your body of poisons . aside from greens, having herbal teas or tea with lemon would even be good for your body. However, if you’re not a lover of tea or greens, you’ll always make soup with lentils, chickpeas, oats, or chicken.
8. stand back from caffeinated drinks
Coffee and a few other carbonated drinks have an honest amount of caffeine in them which when had cause restlessness and insomnia. Besides, these drinks don’t hydrate and keep you looking for water the entire day. So staying faraway from these drinks and choosing plain water or coconut milk are the simplest alternatives during fasting.
9. Avoid overeating
In general, people are of the thought that they need to dump in a lot of food during their eating window to sustain for an extended time. However, this is often not the case as hoarding food during late evening not only disrupts your sleep but also brings about other problems like indigestion and other gastric issues. Therefore, during Ramadan, eating normal meal sizes will assist you feel more comfortable , recover sleep, and even reduce during the fasting period. If you’re trying to find meal replacements, you’ll always add a protein shake 1-2 hours before you sleep. this manner your hunger levels are in tune and satiety levels in situ .
Summary
As this may be our first Ramadan during an epidemic , it’s important to possess faith, pray, share, and most significantly care. it’s also imperative that we concentrate to what our body needs and do what’s best for it. aside from the ideas that are mentioned above with regards to nutrition and immunity, we must also confirm to stay to the items that we do know: frequent hand washing, hygiene, social distancing, and self-isolation.
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