Ramadan is a month observed by Muslims all over the world for 30 days, where they avoid eating and drinking, And since this month has many habits different from other months, whether it’s in managing time or meal schedules, today we’ll learn habits that help you enjoy Ramadan in a healthy way.
The effect of fasting on the body
Not eating or drinking during the day makes the body use carb stores in the liver and muscles, plus fat stores, to get energy for your daily activities. But water storage is limited, so the liver tries to hold onto water and reduce how much is lost in urine.
The amount of water lost from the body depends on body temperature, daily activities, and many other factors, but dehydration, difficulty concentrating, and fatigue can happen, and headaches, so you should drink enough water during iftar, at least two liters, and eat moderate amounts of salt and sugar.
For girls who drink a lot of caffeine like tea and coffee, they suffer from headaches and fatigue at the start of fasting, but after a few days you get used to less caffeine during the day. Still, you should eat low-fat foods, try to eat plenty of vegetables and fruits high in fluids like watermelon, cantaloupe, lettuce, and cucumber, and avoid salty foods because they make you feel thirsty.
You can avoid gaining weight during Ramadan by not overeating at iftar and suhoor and cutting down on carbs as much as possible. Also eat fewer fried foods. You can use Ramadan to start some healthy habits you keep after Ramadan, like adding lots of fiber to your diet to avoid constipation, such as whole grains, bran, beans, dried fruits, and nuts.
Is fasting healthy for our bodies
The health effects of fasting vary due to environmental conditions and fasting duration everywhere in the world and also the health of the faster. But many studies found people with obesity and extra weight lose a lot of kilos during Ramadan because of the limited eating time, so if your goal is weight loss, Ramadan is a good time for that, doing some sports and physical activities will make it easier for you to reach your goal.
Some studies found that fasting has a positive effect on blood cholesterol levels and the immune systemas well as lowering the body's triglycerides.
What can I eat for iftar and suhoor
At iftar, drink plenty of fluids and eat foods rich in fluids and natural sugars. Let's look at some examples:
- Drinks: Water, milk, fruit juices give your body hydration with no extra calories or added sugars. Milk and fruit drinks provide natural sugars and nutrients too. Avoid drinks with high added sugar.
- Dates are a Ramadan tradition eaten at iftar: They are a good choice because they have lots of nutrients like potassium, copper, and magnesium. You can also try apricots, figs, raisins, and prunes because they have a lot of fiber.
- Soup: In many Arab countries, people rely on soup as a basic breakfast item because it's easy to digest and doesn't cause constipation.
After iftar, snacks vary with culture and tradition but make sure to eat protein-rich foods like meat, fish, eggs, and beans.
Suhoor
Choose foods that keep you full for a long time and are healthy, like:
- Oats: One of the whole grains used to make healthy Muhallebi, you can cook it with milk, water, or yogurt, and add some nuts to it.
- Fiber-rich breakfast cereals: They can give you many minerals and vitamins, and you can also add milk to get calcium.
- Starches: Rice or couscous might help you feel full for a long time. Try rice pudding with some soft fruits.
- Yogurt: It can be a good option sometimes because it has calcium and vitamin B. You can add grains, fruit, or dates to it.
- Bread made from whole grains:It gives the body fiber that helps you feel full, but avoid combining bread with salty foods like cheese and processed meats.
Fasting and diabetes
There are many studies showing fasting is risky for diabetics because of dehydration and big drops in blood sugar. Before deciding if you can fast or not, you should visit and consult your doctor.
