HEALTHY TIPS TO A HAPPY RAMADAN So Ramadan is here and you’re thinking… How do I stay healthy? Well at least we hope you are. If you want to avoid fasting headaches, weight gain and hunger pains read on for some tips on how to stay healthy this Ramadan. AVOID PROCESSED FOODS. Processed foods tend to be high in calories, high in sodium and low in nutrients, what I like to call a nutritional disaster! When fasting you only have a few hours to nourish yourselfso don’t fill up on these empty calories. Foods high in sodium and salt also tend to make youthirsty and let’s face it, thirst is a highly unpleasant feeling when you have a long hot day of fasting ahead of you! EAT YOUR FRUIT & VEGETABLES. Make sure half your plate is full of vegetables. Vegetables are full of nutrients and fiber that will help keep you healthy and regular while fasting. Since time is of the essence in Ramadan, Fill up on fruit. They are also a healthy way of staying well hydrated! AVOID INDIGESTION. Eat salad first, chew your food well and don’t eat too much of a variety. Eating salad first will help prime your stomach after a long day of fasting. I know how difficult it is to eat slow when breaking your fast, but take it easythe food isn’t going anywhere! During Ramadan, people tend to outdo themselves bycooking too many varieties of food . Quality over quantity definitely applies here; avoid eating too much variety so you don’t end up suffering from bloating and indigestion. WAIT 10 MINUTES BEFORE SECOND HELPINGS It takes the body around 10 minutes to efficiently signal satiety cues to our brain (cues that signal you are full). During this timewe all risk overeating. Eat one full plate of food (instead of nibbling little by little) and once your plate is finished wait 10 minutes before opting for second helpings. This will help you make a better decision on how much to eat and whether or not you are full. DRINK LOTS OF WATER. Invest in a good water bottle, keep it filled and within arm’s reach from evening until bedtime to avoid dehydration and fasting headaches. You only have a few hours to get all the water you need for the day and replacing water for other fluids such as juice and soda drinks can put you at risk for dehydration and fill you with empty sugary calories . Keep your water bottle close and you’ll be surprised at how much water you can drink! LIMIT YOUR CAFFEINE. Or better yet, skip it entirely. Coffee is a diuretic and causes you to lose more body fluid than necessary. Remember, you have limited time each day to drink the amount of fluids necessary to maintaining good health and you can’t afford to lose extra water. Staying hydrated is very important. TAKE A WALK. Or a run, whatever floats your boat. Research shows that all it takes is 30 minutes of exercise a day to maintain good health. During the daylight hours in Ramadan most people tend to lie around and do nothing because let’s be honest, what’s life without food? So, why don’t you try balancing out your sluggish days by taking a stroll each evening. TAKE MULTIVITAMINS. If you can’t get enough food into your day…ornight rather, then make sure to supplement your diet with a good multivitamin. This will help you avoid vitamin and mineral insufficienciesand deficiencies. We hope these tips will help you eliminate discomfort and optimize health during this holy month, giving you more time to engage in spiritual activities and reap the religious benefits. Happy Fasting and Ramadan Kareem!!!
Posted on: Thu, 11 Jul 2013 10:24:12 +0000
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