7 ways to maintain your health while fasting

By Enitan Abdultawab

Fasting during Ramadan is spiritually rewarding but can be physically challenging if proper health precautions aren’t taken.

This is because the normal cycle of eating food is halted for another one, and there are long periods between when you eat your first food and when you eat the second.

Hence, you must maintain your health to ensure that you can observe the fast without fatigue or discomfort.

Here are seven essential tips that you can follow to maintain good health while fasting;

Stay hydrated

During Ramadan, it’s important to be properly hydrated because your body goes for extended periods of time without water. Between Iftar and Suhoor, make sure to stay hydrated by drinking lots of water instead of sugary or caffeinated drinks like soda or coffee, which can actually cause dehydration. When consumed in moderation, herbal teas, coconut water, and natural fruit juices can also aid in electrolyte replenishment.

Eat balanced meals
Having a healthy Suhoor and Iftar keeps you energised all day. To release energy gradually, include complex carbs such as brown rice, oats, or whole grains. Combine them with healthy fats like avocado, almonds, or olive oil, and protein sources like eggs, fish, poultry, or lentils. During a fast, this combination keeps you feeling full, stabilises blood sugar, and promotes general health.

Avoid overeating at Iftar
It’s normal to feel hungry after a long day of fasting, but overindulging can result in indigestion, bloating, and lethargy. If you want to gently prepare your digestive system, start your Iftar with lighter foods like water, dates, or a tiny quantity of soup. Before consuming the main dish, wait 15 to 20 minutes, and try to eat slowly so that your body can tell when you’re full. You can also snack on nuts or olive oil.

Include fibre-rich foods

In order to avoid constipation, control digestion, and supply consistent energy, fibre is necessary. Include whole grains, legumes, fruits, and veggies in your meals. In addition to keeping you fuller for longer, foods like whole-wheat bread, beans, lentils, and leafy greens also assist to balance blood sugar levels, preventing energy dumps throughout the day.

Get adequate sleep

Prioritise rest whenever you can because late-night prayers and fasting can interfere with your regular sleep cycle. Try to get between 6 and 8 hours of sleep each night, and think about taking quick naps during the day to rejuvenate. Your body can adapt and stay awake during fasting hours if you set a regular bedtime and wake-up time.

Exercise wisely

Prioritise rest whenever you can because late-night prayers and fasting can interfere with your regular sleep cycle. Try to get between 6 and 8 hours of sleep each night, and think about taking quick naps during the day to rejuvenate. Your body can adapt and stay awake during fasting hours if you set a regular bedtime and wake-up time.

Moderate sugars and salts

Salty snacks and high-sugar desserts might make you thirsty and give you energy bursts that rapidly subside. Cut back on processed food, sugary drinks, and pastries and replace them with fresh fruit or natural sweeteners. In a similar vein, restrict foods high in salt to avoid dehydration and preserve normal blood pressure.

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