Try To Stay Healthy in Ramazan. Ramazan is the Holy month of Islam. In this month, Muslims keep Fast for whole day. Ramazan usually comes in Summer Season , which has longer days, due to this , Muslims have to stay fit and healthy to keep all fasts in Ramazan, to stay healthy and fit during all the days in Ramazan. We should follow all the tips which is necessary for all Muslim community because Fast in Ramazan is very important for us.It is essential for staff to maintain health, keep nutritious eating habits when observing Ramazan. Muslims are keeping fasts in Ramazan worldwide, the ninth month in the Islamic calendar.
Aqsa Shehzadi gives you some tips to help you stay fit and healthy during this holy month Ramazan.
FOLLOW HEALTHY HABITS AND AVOID TO UNHEALTHY HABITS
1# Don’t Skip Sehri (Pre-Dawn Meal)
As the saying goes, breakfast is the most important meal of the day. During Ramazan,it becomes even more important.
2# Don’t Over Eat During Iftar
Avoid eating large amount of food at Iftar which lead to extreme fullness. Don’t eat a wide variety of food at night or sehri especially foods high in fat, thinking that they will prevent hunger pangs during the day. Iftar should be a well-balanced, nutritious meal and excessive consumption of high-fat foods in particular may result in indigestion and weight gain.
3# Avoid Eating Fried Foods,Salty & High -Sugar Foods
It is not uncommon for fasting individuals to reward themselves with rich, greasy, fried and sugary dishes come meal time. While these foods make you feel good in the short run, they can make fasting the next day more difficult. Avoid salty foods during sehri as they cause one to feel thirstier. Have Sehri to fill your body with energy and help regulate your blood sugar. Avoid fried and oily foods during Ramazan like Samosas, Pakoraz, Sandwitches, Chips, Cutlets, Nuggets, Chicken or Vegetable Roll etc. Try and avoid having a large quantity of starters and sweets which leads to weight gain. Avoid foods high in salt such as pickles, salty crackers and nuts, and canned foods.
4# Avoid Caffeinated Drinks,Coffee &Tea
Caffeine is a diuretic that stimulates faster water loss, leading to dehydration. It is best to avoid caffeinated drinks such as strong tea, coffee and colas, or drink them in moderation.
Exercise to maintain alertness but don’t focus on losing weight. Walk or participate in some kind of physical activity and stay healthy in Ramazan.
6# Drink Plenty Of Water
Drink 8 glasses of water daily from Iftar to Sehri 12 glasses of water each day is highly beneficial for the human body. Increase water intake. Drinking as much water as possible between Iftar (dinner) and Sehri (Pre-dawn meal) reduces your risk of dehydration during fasting.
7# Avoid Exposure To Sun
Stay indoors between 10 am and 2 pm, when the sun’s burning rays are the strongest. With Ramadan falling at the start of summer, experts warn that sun exposure can be dangerous for people who are fasting and work outdoors or have chronic diseases, So try to stay healthy in Ramazan.
8# Sleep Quantity
Sleep for 6-8 hours a day to get sufficient mental and physical rest. Try to get the same amount of sleep over the 24-hour period. Usually, most people would sleep during the night for seven to eight hours in one block, but during Ramadan this is not possible. Try to make up for the lost nighttime sleep when possible.
9#Take Fresh Fruits & Vegetables
Have a balanced varied Iftar which incorporates fresh juices, fruits, dates, soup and meat. Add fresh fruits and vegetables instead of salty foods because they are rich in water and fiber. They stay in the intestines for long, retaining water and hence suppress your thirst. Consume fiber rich food like fresh vegetables, beans & legumes and stay healthy in Ramazan.
10# Break Your Fast Slowly And Don’t Overindulge
Remember you should eat slowly and give time for your body to digest the food. Try not to drink excess fluids at night for fear of thirst during the day, this will lead to abdominal distress and try to stay healthy in Ramazan.
11# Stay Hydrated
Drink plenty of fluids for hydration from the period of Iftar to the time of sehri. Sugary drinks and juices can be your next best alternative but not be your first priority. Although juices, milk and soup are sources of fluids, water is the best choice, so try to consume other drinks in moderation.
12# Adapt Fasting To Your Physical Condition
Prior to Ramazan, Muslims, particularly seniors, should consult a doctor, as should pregnant women, children and people with diabetes taking medication to control their insulin levels and try to stay healthy in Ramazan.
13# Add Dates To Your Iftar Menu
Add dates to your Iftar Menu Break the fast with dates. Not only is this a tradition because that’s how the PROPHET MUHAMMAD( PBUH) broke this fast, dates also help with hydration since they are a natural source of glucose, which encourages your cells to store fluid and fuel for energy.
ALLAH’S MESSENGER( PBUH) said,
”He who eats seven AJWA DATES every morning,will not be affected by poison or magic on the day he eats them”(Bukhari 5445)