How to Take Care of Your Health During Ramadan?

The best aspect of this holy month is the comfort with which we nurture ourselves. Ramadan is the peak time when we spend our quality time with family, and the transition goes from the bustling city of Dubai to its calm and composed version. From sunrise to sunset, fasting during Ramadan involves abstaining from food and drink. The average daily fast can range from 10 to 15 hours. Thus it is important to keep your well-being during these times at utmost priority. As Ramadan knocks in, save these five health tips you cannot avoid that make you go throughout the day. 

1. Hydration is Key: 

Before you start fasting, hydrate yourself as much as you can. A better quantity of water intake will help you feel less uncomfortable and more energetic. During the Iftar occasion, which happens right after fasting during sunset times, ensure to drink enough water along with food to cope with any digestion or gastroenteritis issues.

2. Focus on a Balanced Diet

• Suhoor (pre-dawn meal): Choose complex carbohydrates like whole grains, fruits, and vegetables to sustain energy throughout the day. Include protein sources like lean meats, eggs, or lentils for muscle building and repair.
  
• Iftar: Start with dates or a hydrating soup to ease your digestive system back into work. Focus on consuming whole grains, lean proteins, and plenty of vegetables for a balanced and nourishing meal. Avoid sugary drinks and processed foods, which can lead to energy crashes. 

PRO tip: Choose smaller, healthy meals or snacks throughout the night to avoid overeating at Suhoor and maintain energy levels. Fruits, nuts, yoghurt, or whole-wheat toast can be fulfilling meals for your stomach.

3. Prioritize Sleep

Aim for 7-8 hours of sleep each night to regulate your body's natural sleep-wake cycle (circadian rhythm). This will make it easier to fall asleep and wake up feeling refreshed, even during Ramadan.

• Consider Your Sleep Environment: Make sure your bedroom is cool, dark, and quiet. Invest in blackout curtains, earplugs, or a white noise machine if necessary. A comfortable mattress and pillows are also crucial for promoting restful sleep.
  
• Take Power Naps: Consider incorporating a short power nap (20–30 minutes) in the afternoon during non-fasting hours. This can help combat daytime fatigue and improve alertness without disrupting your nighttime sleep.
  
• Limit Caffeine and Sugary Drinks: Avoid caffeine, especially in the afternoon and evening, as it can interfere with sleep quality. Sugary drinks can cause blood sugar spikes and crashes, leading to restless sleep. Opt for calming herbal teas like chamomile or lavender before bed.

Remember, prioritizing sleep during Ramadan is a necessity.

4. Moderate Exercise

Engage in light-to-moderate exercise during non-fasting hours, such as walking, swimming, or yoga. This helps maintain muscle mass, improves mood, and aids in digestion. Avoid strenuous activity during fasting periods. 

5. Listen to your Body 

Pay attention to your body's signals and adjust your activities accordingly. If you feel excessively tired or unwell, rest and consult a healthcare professional if needed. Individuals with pre-existing medical conditions, pregnant women, and children should consult their doctor before fasting to ensure it's safe and receive personalized guidance.

Let’s embrace a healthy Ramadan.

Ramadan is the time of year when we take a conscious step back and reflect on our spiritual life. It is also a time for strengthening bonds with our loved ones. By following these recommendations which can avert some potential trouble—hydration, a balanced diet, adequate sleep and moderation in exercising—you can enter the month of fasting with high morals and ethics and take advantage of all the blessings there. Being aware of this is not about being selfish. It’s about how you take care of yourself, as you can spend more time and energy on your loved one and you can experience cherishing, caring, and being with your loved one only when you are ready for this.

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