During Ramadan, the Muslim community of the whole world fasts during the day time for almost 1 month. In this period, it is very important to stay fit and not suffer from any micro or macro-nutrient deficiency. Proper diet, regular exercise, and adequate sleep help you to maintain positive health status.
Here are some points which help you to stay fit in Ramadan:
- Stay hydrated: Sip of water during the evening time and aim for a minimum of 8 glass by bedtime.
- Choose the right food: Break your fast with dates and nuts. It gives you instant energy.
- Protein plate: It’s very important to have an adequate protein intake during Ramadan. Eggs, meat, fish, dairy products are a good source of protein.
- More greens in plate: Salads and vegetables help you to feel full for longer times. Cucumber, lettuce, and other vegetables keep your body hydrated by holding water and prevent constipation during Ramadan.
- Skip the sugary dessert: Replace your sugary dessert plate with fresh sweet fruits and little honey.
- Avoid overeating: Do not consume a lot of food at a time. Divide your food intake into 3 meals (Iftar, Dinner, Sehri).
- Keep yourself active: Light exercise, walk for 30 mins are some of the best ways to feel active during Ramadan. It also increases your metabolism and helps to digest your food. 1 or 2 hours after Iftar and before dinner is the best time.
- Rest up: Bad sleep patterns will make you exhausted during the fast. Sleep at least 6-8 hours at night. You can also sleep for 1-2 hours during fasting time that helps you to restrain your energy.
Zarin Akhtar, Dietician, Narayana Multispeciality Hospital, Barasat