Easy Ways You Can Practice Healthy Fasting During Ramadan

The holy month of Ramadan is an extremely special month for Muslims around the world, who take this as an opportunity to connect deeply with their religion, reflect on themselves, and give back to their community. Most people who follow the ritual also fast for the entire month.

Fasting during Ramadan involves not eating food or drinking water between sunrise and sunset.

While fasting has been hailed as a way to improve your overall health and well-being by many experts, not many people—especially those who are elderly, too young, or have compromised immunity—can sustain it properly. And so, you can easily falter as you try to maintain your health while fasting and balancing your regular day-to-day responsibilities.

Here are some practical tips and tricks to support a safe, successful fast during Ramadan.

During Ramadan, you can only eat twice a day—either early morning before sunrise or sunset. While it may seem easy to skip the morning meals as not many people feel hungry this early, experts believe you must not do that. The food that you eat will affect your energy levels throughout the day.

And so, for day-long energy, eat whole grains paired with healthy fats and proteins, as well as fruits and veggies. You can eat low-calorie oatmeal, pancakes, and even overnight oatmeal for both satiety and nourishment.

Hydration is important and more during a fast. Not drinking enough water can result in lots of physical as well as mental health issues, apart from affecting your energy levels.

And since you cannot eat throughout the day, it is important to drink lots of water in the morning, which will also help lower your appetite. Keep a water bottle close throughout the night and drink whenever possible.

While everyone loves to eat a hearty meal, especially for the evening iftar, doctors recommend following small portions and being mindful of what you eat. Most cultural foods are oily and heavy but can make you bloated, exhausted, and even tired the next day if you eat a lot. According to experts, breaking the fast by eating a date, a fruit, and drinking water is the best way to let your stomach get into a proper digestion mode.

Having a chronic medical condition does not mean that you are not able to fast. However, it is important to plan ahead and make the necessary adjustments. Consult with your doctor to find out how you can take your medications while fasting. You would need to adjust the timings to fit the fasting schedule of the evening meal and morning meal as well.

Those with critical illnesses like diabetes also need a consistent supply of food and drink to manage blood sugars, so make sure to have a proper consultation before you begin fasting.

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