Ramadan Health Tips

This year Ramadan falls during the long and hot summer days of June and July, it is therefore essential that you take extra care to ensure adequate hydration, nutrition and good health during the holy month. Some people’s health may be at risk if they fast. Islam recognises that pregnant women, people with certain medical conditions, such as Type 1 diabetes, and young children may abstain from fasting during Ramadan if they wish.

Below are some essential tips for a safe and healthy Ramadan:

1. If you have a health concern, it is advisable to consult with a doctor about the safety of fasting in your individual health circumstances.
2. Even if you are generally healthy, recognise that Ramadan will take a toll. Plan your schedule and meals ahead of time in order to make sure you get the nutrients, hydration, and rest that you need.
3. Suhoor is the most important meal during Ramadan, so have it just before dawn. It will help you to wake up on time for the Fajr prayer, making your body active and providing it with energy while fasting.
4. Don’t overeat. Focus on foods that are rich in complex carbohydrates and protein, fruits or vegetables, and supplement with plenty of water. For example: an egg on whole-grain toast, a few crackers with peanut butter, some orange slices, and two glasses of water.
5. During the hottest part of the day, stay in cool areas (indoors or in shade) and limit your physical activity. Rest if possible.
6. Avoid overeating when breaking the fast at sunset. Follow the Sunnah : break your fast with dates and either milk, water, or fruit juice. After the maghrib prayer, continue with a light starter such as soup and light crackers. After a long period of fasting, you need to top up on fluids and bring your blood sugar level up gradually.
7. During the early evening (after maghrib), have a healthy, balanced dinner. Do not overeat, and be sure to drink a few more glasses of fluids than you typically would.
8. During the evening hours, resist the temptation to drink tea, coffee, and soda.
9. Serve yourself, your family and guests a dessert of fresh fruit and nuts. These are healthier options than chocolates and sweets.
10. Sip water throughout the evening to fully rehydrate your body – aim for eight glasses by bedtime.
11. Light exercise, such as walking for 15-20 minutes, is best done in the cooler evening hours. If you feel lightheaded stop exercising immediately.
12. Avoid fried and spicy foods as they may cause heartburn or indigestion.
13. Speak to your doctor about taking a multivitamin supplement, especially if you are young, pregnant or elderly.
14. Continue to brush and floss your teeth several times a day.
15. Ramadan is an excellent time to give up smoking for good as you won’t see people smoking outside and you’ll be in the best frame of mind to quit.

Source: HUKOOMI Qatar e-Government