10/03/2025
Ramadan is a sacred month involving fasting from dawn to sunset. To maintain good health during this period, here are some essential tips
1. -Dawn Meal
Don’t skip Seheri: It provides energy for the day. Include complex carbs (whole grains, oats), protein (eggs, yogurt, beans), and healthy fats (avocado, nuts).
Stay hydrated: Drink plenty of water and avoid salty or sugary foods to prevent thirst during the day.
Include fiber: Foods like fruits, vegetables, and whole grains help maintain energy and prevent constipation.
2. Iftar (Breaking the Fast)
Break your fast wisely: Start with dates and water, as they provide quick energy and hydration.
Avoid overeating: Eat slowly and in moderation to prevent indigestion.
Balanced meal: Include lean protein (chicken, fish), complex carbs (brown rice, whole wheat bread), and vegetables.
Limit fried and sugary foods: Opt for grilled, baked, or steamed dishes instead of fried ones, and avoid excessive sweets.
3.
Drink plenty of water: Aim for 8-10 glasses between Iftar and Sehri.
Avoid caffeine: It can lead to dehydration, so limit tea, coffee, and sodas.
Include hydrating foods: Cucumbers, watermelon, and oranges can help maintain hydration.
4.
Light activity**: Engage in light exercises like walking or stretching after Iftar to stay active.
Avoid intense workouts: Save vigorous exercise for after Iftar when you’re hydrated and nourished.
5.
Prioritize rest: Ensure 6-8 hours of sleep daily, even if it’s split between night and a nap during the day.
Avoid late-night meals: Eating too close to bedtime can disrupt sleep.
6. and Mental Health
Manage stress: Use Ramadan for spiritual reflection and relaxation through prayer, meditation, or reading the Quran.
Stay connected**: Share meals with family and friends to foster community and emotional well-being.
7. Conditions
Consult a doctor: If you have chronic conditions like diabetes or high blood pressure, seek medical advice before fasting.
Monitor your health: Break your fast if you feel unwell or experience severe dehydration, dizziness, or other health issues.
8. Overindulgence
Portion control: Eat smaller portions to avoid feeling sluggish or bloated.
Mindful eating: Focus on the spiritual aspect of Ramadan rather than excessive food .