Ramadan is a significant month of fasting, reflection, and community for Muslims around the world. Observing fasts from dawn to dusk without any food or water can be challenging, especially when maintaining health and energy levels. Incorporating certain dietary practices can help sustain well-being throughout this holy month.
Dr Vikram Vora, Medical Director – Indian Subcontinent, International SOS elaborates, "With climate change driving unpredictable weather patterns including rising temperatures and heat waves across the world, maintaining adequate hydration and a balanced diet during Suhoor and Iftar are more crucial than ever. Prioritising sleep and ensuring a healthy balance between work, rest, and leisure activities are equally important practices for maintaining wellbeing during Ramadan." Here are seven Indian dietary tips one can follow to remain healthy during Ramadan 2024:
Suhur: The Pre-Dawn Meal
Observing Ramadan in a healthy manner necessitates preparation and moderation. By following these dietary suggestions, you may ensure a balanced nutrient intake, stay hydrated, and maintain energy levels throughout the day. Remember to listen to your body and make any necessary modifications to stay healthy and fulfilled during this spiritually uplifting month.
Also read: Workout Tips For Ramadan 2023
Your suhur should include complex carbohydrates such as oats, whole wheat bread, or brown rice, which provide slow-releasing energy throughout the day. Combine these with protein sources like lentils, paneer (cottage cheese), eggs, or yogurt to keep you satiated.
Iftar: The Meal to Break the Fast
Begin with dates and water. Dates provide a quick energy boost, while water helps rehydrate your body. Include a balanced meal that consists of whole grains, lean proteins, and plenty of vegetables. Grilled chicken, or vegetable curries with whole grain rotis or rice can be a healthy choice. Avoid deep-fried and spicy foods that can cause indigestion and discomfort.
Mindful Snacking
Choose healthy snacks like fruits, nuts, and seeds between iftar and suhur to maintain your energy levels. Avoid processed snacks that are high in sugar and salt.
Hydration is Key
Minimise consumption of caffeinated beverages as they can lead to dehydration. Focus on drinking water, and you can also consume herbal teas which are refreshing and hydrating.
Moderation in Sweet Intake
Traditional Indian sweets are tempting but try to limit their intake as they are high in sugar and can lead to energy spikes followed by crashes. Opt for fruit-based desserts or those made with natural sweeteners like dates or honey.
Physical Activity
While rigorous exercise might not be advisable, light activities such as walking or stretching can help keep your metabolism active and aid in digestion.
Also read: Nurturing Mental Health: Strategies for Emotional Well-being During Ramadan Fasting
Supplements and Medications
If you are on medications or have health conditions requiring dietary supplements, consult with a healthcare provider to adjust the timing of your medication and supplements in a way that complements your fasting schedule.
Observing Ramadan in a healthy manner necessitates preparation and moderation. By following these dietary suggestions, you may ensure a balanced nutrient intake, stay hydrated, and maintain energy levels throughout the day. Remember to listen to your body and make any necessary modifications to stay healthy and fulfilled during this spiritually uplifting month.