With the advent of the holy month of Ramadan, one of the most common questions that comes to the minds of a large number of people is how to stay healthy during Ramadan. Especially in the case of following a specific diet to lose weight or a diet to maintain health in general or when following a specific treatment plan for any medical condition.
Yes, many research studies have confirmed that fasting actually helps improve health very significantly, and the best types of diets that are currently commonly followed rely on a system similar to Muslim fasting, which is the intermittent fasting system.
Fasting helps control blood sugar levels, adjust blood pressure levels, improve the health of the digestive system, and also helps in losing excess weight in many cases, provided that you know how to stay healthy during Ramadan.
The month of Ramadan represents great importance for every Muslim, especially as it is the month of faith, piety, and high spiritualities. However, the Muslim must also pay attention to know how to stay healthy during Ramadan for maintaining his health as much as possible throughout the holy month so that he is not exposed to weakness or stress and to have the ability to worship as well.
This can be achieved by obtaining a balanced and comprehensive diet during the meal period while making sure to hydrate the body and get enough sleep and rest.
Some simple tips answer our main question: how to stay healthy during Ramadan. as follows:
During Ramadan, you must have plenty of water in the period between Iftar and Suhoor meals to avoid dehydration because it results in the feeling of tiredness, a headache, and losing the ability to concentrate during the day.
Excessive consumption of diuretic drinks will cause you to lose a large portion of the water stored in your body, and this will also result in an increased risk of dehydration.
Therefore, drinks such as coffee and tea should be avoided or limited as much as possible.
To know how to stay healthy during Ramadan, you must first know what to eat during Ramadan, as you must be careful to choose foods that are rich in nutrients and low-released energy foods to the body to ensure that your body receives the necessary energy throughout the day.
These foods include whole grains such as brown rice and low-fat red meat, in addition to vegetables rich in dietary fiber.
The suhur meal is very important and should never be missed. You must also know what to eat during Ramadan during the suhoor meal so that you stay hydrated and feel full for as long as possible during the day.
Therefore, you can eat foods with a high content of proteins along with some foods that also help hydrate the body, such as yogurt.
When eating Iftar in Ramadan, some people may rush to eat large amounts of food and drinks immediately after hearing the call to prayer, but to know how to stay healthy during Ramadan, you should avoid this completely.
Iftar should start with something healthy and simple, such as eating some dates or drinking a cup of water or milk, then move on to eating a plate of salad or soup.
After that, you can eat a complete meal that contains the necessary proteins, vitamins, and minerals. It is also necessary not to eat too many sweets or fried foods to avoid the feeling of fatigue and sleepiness.
As we all know, our lifestyle and all our schedules change during Ramadan, but in the meantime, try to maintain an adequate amount of sleep and rest daily So as not to be exposed to fatigue and stress.
Despite the feeling of low energy while fasting during the month of Ramadan and the inability to do the usual exercise, you should try to exercise on a daily and regular basis as much as possible, even if it is limited to walking for 20 minutes, running lightly, or going up and down the stairs, as this will help to activate the body, improve the movement of the digestive system, and prevent many diseases as well.
For athletes, it is important to make sure of getting balanced meals (whether iftar or suhoor) that combine proteins, carbohydrates, healthy fats, and all kinds of vitamins and minerals, which are necessary to maintain the body’s energy.
Besides getting a suitable schedule for performing exercises around the day, to maintain your energy and physical fitness during Ramadan fasting.
Fasting for long periods of up to 16 hours helps change the body’s condition, as the body will burn the carbohydrates it contains throughout the day in order to obtain energy.
As the body continues to not be supplied with alternative carbohydrates throughout the hours of fasting, the body will switch to burning fats instead of carbohydrates as another source of energy, and here the body may enter a metabolic state called ketosis or ketogenic state.
Here, the rate of fat burning increases significantly, and at the same time this is accompanied by controlling the blood sugar level and reducing the harmful cholesterol and triglycerides, thus improving the health of the heart and blood vessels, controlling the level of blood pressure as well, and other positive body changes body during fasting.
Diabetes is a chronic disease that requires treatment on a daily and permanent basis. Some patients follow treatment plans based on treatment with insulin injections, while others rely on treatment with oral tablets. This depends largely on the blood sugar level, the type of diabetes, whether type 1 or type 2, and the type of therapy
This makes it clear that deciding to fast during Ramadan for diabetics should be determined by your treating physician only.
You can also learn how to stay healthy during Ramadan by knowing what to eat and drink at iftar and suhoor, as follows:
In conclusion, it is clear now how to stay healthy during Ramadan. However, if you just want to maintain your health during fasting, you are an athlete, or have a health condition such as diabetes.
Before Ramadan, the body must be supplied with all the vitamins and mineral elements that help improve the energy level and get rid of anemia and other medical conditions as well, so the body is strong enough for fasting, by eating a lot of vegetables, fruits, and low-fat proteins such as poultry, red meat, and others.
During the holy month of Ramadan, eating and drinking are permitted daily from after the sunset prayer until the dawn prayer
Ramadan this year will begin on the evening of Friday, February 28, 2025
