Are you willing to follow a healthy routine in? If ‘YES’ you are on the right page. Today, I am sharing with you the best and top 10 Ramadan health tips.
Top 10 Ramadan Health Tips
Here are a top 10 Ramadan health tips anyone should follow regardless of age and gender:
1. DON’T SKIP SUHOOR
Some people skip suhoor to get uninterrupted sleep plus they also think that it will help them in losing weight. So what do you think, is it good? No, it’s not. It prolongs your fasting period and instead you will be more prone to store fat rather than losing it.
Until Iftar, your body will need to rely on the previous Iftar meal. It will make you dehydrated and tired. Skipping can also cause low blood sugar levels which lead to many complications. Furthermore, you will overeat in the Iftar which can cause unhealthy weight gain.
2. AVOID OVEREATING
Overeating is not good in any way. Are you thinking about eating a lot in Suhoor or Iftar? Then drop this idea today. Overeating is hazardous for health in usual times too. People eat a lot in suhoor thinking about the upcoming long fast. Similarly, they eat a lot in Iftar as they were hungry for the whole day. But you should be aware of the complications of overeating. Especially if you are determined to decrease weight in Ramadan.
Overeating can cause indigestion, bloating, constipation, and unhealthy weight gain. So avoid it and after all, fasting is all about nothing but self-control.
3. MAKE HEALTHY FOOD CHOICES
When it comes to food choice it should be healthy. Do you know why healthy food choices are important? Sometimes you feel thirsty and hungry during fasting despite eating a lot. You cannot lose weight even in Ramadan.
Combine healthy food choices with fasting will double the benefits of fasting. It will help you to reset your metabolism and will help you decrease your weight and cholesterol level. Now you are thinking about how to make healthy food choices? Do not worry. I will guide you towards it.
Add water, low-fat and fluid-rich foods, and foods that contain natural sugars. It will provide you required nutrients and decrease blood cholesterol levels. If you are fond of sugar-added drinks thank the next tip is quite difficult for you. Avoid these drinks. That is the hydration. Take water and if you can’t then compensate it with milk and natural fruit juices. Milk and fruit juices not only keep you hydrated but also provide natural sugars and minerals.
Do you like dates and dry fruits? Oh, I love them. They taste yummy. But many people are worried about sugar in dates. Do not worry first of all sugar in dates are natural and secondly dates not only provide you sugars but also fibers and minerals.
I can’t conclude healthy Ramadan tips and especially about iftar without talking about fruits. Which are a good source of nutrients, carbohydrates, minerals, and vitamins. I advise you to add fruits to your iftar to compensate for these.
Most of the people in suhoor use a lot of water after they eat till the eating is forbidden. I am sure, you are taking plenty of fluids and fluid-rich foods. Which will keep you hydrated for the day ahead. What about starchy foods? Have you added them? They will provide high fiber or wholegrain varieties where keep you feeling fuller and will also aid in digestion.
These types of food will help to prevent constipation. So, you can take Oats they are a good source of carbohydrates, minerals, vitamins, proteins, and fibers. You need high fiber foods in Suhoor to keep you full in the course of the day and aid you in indigestion.
Hydration is a crucial topic during Ramadan. Undoubtedly, it is also the most important Ramadan health tips. Usually, people who consume more sugary beverages, tea, coffee, rather than plain water will tend to dehydrate them more.
Still, many people drink plenty of water to stay hydrated. Is it enough to drink only water? I don’t think so. I think you should add fluid-rich foods in your suhoor and iftar too. They will not only keep you hydrated but also provide you nutrients.
Fruits, vegetables, yogurt, soups, and stews, are very important to replace fluids lost during the day and to start the next day of fasting well hydrated. Hydration is not only related to foods but also your dressing. Have you ever thought? Why you feel thirstier when you wear light color suit outdoor. Because light colors absorb sunlight and make you dehydrated.
So avoid light colors if you work outdoor and dark colors indoor. Notice dehydration signs like cracked lips, flushed skin, fatigue, increased body temperature and increased breathing and pulse rate, followed by dizziness, increased weakness, and labored breathing. These are common nowadays due to ongoing extreme dry winds in Pakistan.
5. PORTION CONTROL
This one is the star in the Ramadan health tips. Portion control is very important in Ramadan. As everyone is prone to eat more than normal. With that, there is a lot of cravings going on too that are hard to control. So, instead of leaving any food item completely and keep on craving. Eat everything in moderation and in lesser amounts.
Ramadan gives lessons of patience and self-control. As Muslims, we should keep these factors in mind. The best way to make sure that the number of calories does not increase by the end of Ramadan is portion control. The right idea is eating in smaller portions. It also helps to understand how much the body needs. Count calories and avoid fatty foods. Eat foods containing low calories and contain a healthy fulfilling meal.
6. EAT AT HOME
Try to eat home-cooked and prepared foods. If you suhoor and iftar are outside then that is an exception. But you can still prepare your food and take it with you. Outside food is not at all healthy in any way. Eating it in Ramadan will harm your health. On the other hand, eating at home will contain healthy ingredients boost your energy, stabilize your weight and improve your sleep eventually overall health.
This is not only among the Ramadan health tips but it also has the To remain consistent during Ramadan is a big challenge. Many of us cannot maintain consistency. When it comes to our health and fitness. You need to be consistent in the choices you make for your healthy lifestyle. One day you do a lot and one day does nothing at all. This includes sometimes when we are not ready for fasting as well.
So, whatever you are planning to do with your health and fitness this Ramadan. These are the best Ramadan health tips for you to stay consistent to get the maximum benefit.
8. ELECTROLYTES AND MICRONUTRIENTS
Taking lower calories means taking a lower amount of vitamins, minerals, and electrolytes that are usually already low in our diet.
Electrolytes are also important to maintain healthy body functions along with water. So, for you to overcome your vitamin deficiency during Ramadan, you can take multivitamins in supplements. For electrolytes consider drinking ORS, lemonade, and coconut water.
9. KEEP SALT AND SUGAR LIMITED
Do not add salt and sugar-containing substances in large amounts in suhoor and iftar. Because salty substances can make you extremely thirsty. Salty foods can also increase your blood pressure.
On the other hand, too much sugar can cause bloat which results in late digestion. Blood sugar level can fluctuate, which lead to more craving for sugar. Body break sugar-containing foods faster which will soon make you hungry.
Instead of taking too much sugary and salty foods. Add healthy and natural foods to your Iftar and Suhoor.
10. MILD EXERCISE DAILY
An excess workout can make you dehydrated. But exercise is a must. You should use mild exercise daily in Ramadan. It will help your body to remove toxins and other harmful elements that can cause dehydration later on.
Do mild exercise daily. It includes walking, jogging, cycling, and light machine exercise at the gym. Eat a balanced diet and take an adequate amount of water to maintain a healthy exercise.
In A Nutshell
Ramadan is full of blessings. Follow these Ramadan health tips in order to double the blessings of Ramadan with regards to your health and body. Stay blessed and enjoy the benefits.
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