During the holy month of Ramadan, adult and healthy Muslims fast daily from sunrise to sunset. According to tradition, when sunset arrives, fasting ends with breakfast, followed by another meal before dawn called Suhoor. Fasting has been proven to have many health benefits.
Fasting does not only mean abstaining from food and drink for a specific period of time but rather has many dietary rules and behaviors that must be adhered to so that fasting does not turn into a disease threatening the health of the fasting person.
Below we will mention valuable tips that will help you to have healthy fasting in Ramadan.
Ramadan nutritional tips for a healthy fasting
Tip #1 – Breakfast with dates
It is recommended to start breakfast with dates because they contain simple sugars that are easy to absorb, then water, fresh natural juice, milk, milk, or warm soup, as this will prepare the stomach to receive breakfast, and it is desirable to hold Maghrib prayer before eating breakfast.
Tip #2 – Divide Your Eating on multiple meals
It is preferable to eat 3-4 nutritious snacks instead of two large meals, as they contain basic food groups (bread, grains, vegetables, fruits, dairy products, meat, and their alternatives), to provide the body with all its nutritional needs.
Tip #3 – Eat Fresh Vegetables and Fruits
It is preferable to eat more fresh vegetables, cooked ones, and fruits, as they are essential foods and a major source of minerals and vitamins.
Tip #4 – Drink Plenty of Water & Fluids
It is advised to drink adequate quantities of liquids and water daily between suhoor and breakfast, which vary between fresh natural juices, milk, yogurt, and soups, and to stay away from soft drinks and juices that contain large amounts of sugar.
Tip #5 – Consult Your Physician if You Are Eligible for Fasting
It is advised to remember that although fasting has great benefits for a normal person, it is not suitable for some patients because it may worsen their health, and it is important to consult a doctor about it.
Tip #6 – Optimize your Nutritional Habits
Remember that the month of Ramadan is a great opportunity to change food habits for the benefit of both the body and the soul. Reducing food qualifies the body to perform acts of worship, and gives it time for that.
Tip #7 – Eat & Drink Adequately
Moderation is advised in eating and drinking and not to drink or eat more than it should be. Some people may overeat and gain weight, that causes to be more lazy and weaken the performance of worship and prayers.
Tip #8 – Prepare Just What You Need
A reasonable amount of food should be prepared so that no surplus will be left to spoil, and that will be wasteful.
Tip #9 – Have Your Suhoor Late Before Fajr
It is preferable to delay eating before dawn so that the digestive system is given to rest and to provide the body with nutrients for the rest of the day.
Tip #10 – Opportunity for Weight Loss
It is advisable to seize the opportunity of fasting to get rid of excess weight and treat obesity, by maintaining the same activity and movement during the day and at night, with some light exercise, as the body tends to use the fat stored in it to produce energy after the glycogen stored in the liver runs out, and the glucose in the blood is low.
Tip #11 – Important for Urinary Stones Patients
Urinary stones patients who can fast after consulting a doctor should drink adequate amounts of fluids, fresh juices, and vegetables after breakfast, and reduce their consumption of meat while avoiding exposure to heat and strenuous effort during the day.
Tip #12 – Don’t Eat in front of TV
One of the bad food habits in Ramadan is staying up late in front of the television, which encourages a random increase in food consumption for entertainment, such as sweets and soft drinks.
Tip #13 – Overeating is Dangerous
It is advised to avoid excessive eating and drinking, as if the fasting person wants to compensate for what he did not eat during daylight hours, in addition to eating large amounts of calories, especially from sweets and fatty foods, while not doing any sports or movement activity, which results in satiety. , Poor digestion, weight gain, and laziness.
Tip #14 – Avoid Potential fasting complications
Proper nutrition leads to fasting without health complications, so patients are advised to visit doctors and dieticians if this is difficult for them, to consult them and find out the appropriate diet for each individual according to his health condition.
Tip #15 – Don’t Miss Your Suhoor
It is very important to eat the suhoor meal, to make sure that it contains all food groups, and to avoid spices, citrus, and fatty foods in it.
Tip #16 – Hydrate Your Body Over Time
It is important not to drink large amounts of fluids at once, as this leads to the body getting rid of them as quickly as possible and not benefiting from them.
Tip #17 – Avoid Overeating After Ramadan
It is not recommended to eat large quantities of food after Ramadan, as it leads to stomach disorientation and indigestion, as different eating times directly affect the digestive system and excretion.
Ramadan behavioral tips for healthy fasting
Tip #18 – Holy Ramadan Month is Not a Food Festival
It is advised to avoid food chaos in Ramadan, as household expenses increase to cope with consumer binge and high spending, and housewives have mastered the deliciousness of dishes, which we find that the common factor between them is a food rich in fats and oils, which in turn leads to poor health and an increased risk of obesity.
Tip #19 – Sleep Well
It is advised to get enough sleep, stay away from staying up all night, sleep all day, exercise, and avoid nervous stress and fatigue.
Tip #20 – Don’t Overspend Your Money
It is preferable not to waste what we buy and eat, to achieve the spiritual meanings and goals of Ramadan.
Tip #21 – Don’t Breakfast with Smoking
Among the bad habits in the month of acts of obedience are breaking the fast by smoking, or drinking tea or coffee of all kinds, and excessive in that from breakfast to the pre-dawn meal, which strains the nervous and digestive system.
Tip #22 – Get Your Shopping List Prepared
It is preferable not to rely on memory to buy food during the month of acts of worship. Rather, make a list of important foods, then less important, and buy only the quantity you need.
Tip #23 – Opportunity to Quit Smoking
The month of Ramadan is an opportunity to quit smoking, thus avoiding the risks associated with it such as lung cancer and angina, as some smokers start their breakfast by eating dates and then smoking directly, and it leads to health problems including the rapid absorption of nicotine, tar, and dangerous organic gases, which cause a shortage in blood circulation. And weaken it.
Tip #24 – Ramadan is an Opportunity of Self-Healing
The month of Ramadan is a natural remedy for many diseases, and a great opportunity to stop harmful food behaviors that lead to unsatisfactory results, especially if we are in moderation in the meals of Iftar, the pre-dawn meal and what is in between, and pay attention to the quality of the food we eat.
Tip #25 – Be More Spiritual
Dietary regularity during Ramadan encourages educational and financial regularity and contributes to teaching children the spiritual and religious meanings of Ramadan.
Tip #26 – Take Care of Your First Fasting Week
It is advised to gradually eat during the transition from fasting to breakfast in the first week, and not to over-eat foods that contain a lot of sugar and fats.
Tip #27 – Get Back Gradually to Your Eating Habits After Ramadan
The body needs time to return to its normal biological system after Ramadan, and for this reason, snacks should be eaten and sporadic at intervals during the first days after Ramadan.
Ramadan tips for patients with gastrointestinal disorders
Tip #28 – Don’t Get Too Much Too Fast
One of the undesirable food habits in Ramadan is eating a large amount of food and drink after hearing the call to break the fast, which causes satiety as the stomach expands because of the large number of food, and indigestion occurs, a feeling of fullness, and drowsiness due to the rush of a large amount of blood to the digestive system, and thus its percentage in the brain decreases. It leads to a lack of concentration and fatigue.
Tip #29 – Eat Small Meals
The condition of patients with indigestion often improves in this holy month, if they do not have another organic reason, and they are advised to eat small meals, avoid overeating, fatty foods, and sweets, avoid exposure to severe psychological pressure, and stay away from spices and spicy food.
Tip #30 – Avoid Breakfast with Cold Fluids
One of our bad eating habits in Ramadan is drinking water, and ice-cold or cold liquids as a start to breakfast, which may cause indigestion and stomach constriction.
Ramadan tips for diabetics
Tip #31 – Get Balanced Nutrition
Patients with non-insulin-dependent type 2 diabetes can fast after consulting a doctor, and fasting usually improves their health, especially if the patient is obese, as fasting contributes to weight loss, and it is preferable to eat breakfast in two stages and start with fluids and salads and make The main course at the end of the meal, replacing desserts and juices sweetened with fruits rich in vitamins, minerals, and fiber.
Tip #32 – Get Your Suhoor Late & Avoid Excessive Efforts
Diabetics for whom the doctor believes that their fasting is not harmful, postpone the suhoor meal and drink more water, and reduce physical activity during the fasting period, especially in the critical period between afternoon and sunset, and it is appropriate for a diabetic patient to break his fast if he feels symptoms of low blood sugar.
Tip #33 – Eat Fruits, Better than Sweets
Eating fruits decreases during the month of Ramadan, due to the presence of other sugars concentrated in juices and sweets, so it is advised to make sure to eat them daily instead of sweets, to provide the body with the necessary energy, vitamins, minerals, and fiber.
Ramadan Tips for Patients with Cardiovascular Disease
Tip #34 – Don’t Overeat / Divide Your Meals
People with cardiovascular disease who do not suffer from any complications resulting from their disease can fast after consulting a doctor, provided that meals are light and distributed in separate periods so that they do not fill the stomach because this stresses the heart.
It is also advised to avoid salt and foods rich in cholesterol. , Such as egg yolks, liver, and animal fats, and take medications prescribed by your doctor.
Ramadan Tips for Asthmatic Patients
Tip #35 – Avoid Fatty Meals
The asthma patient is advised to avoid excessive eating of fatty dishes that may cause obesity, as excessive weight gain negatively affects breathing, and many asthma patients feel short of breath, and perhaps asthma attacks may occur after eating large and fatty meals.
Tip #36 – Avoid Allergic Food
Some asthma patients suffer from allergies to some types of food such as eggs, nuts, seafood, strawberries, and milk, so it is worth avoiding what they are allergic to.
Ramadan Fasting Tips for Children
Tip #37 – Give Balanced Nutrition
It is necessary that the breakfast of the fasting child contains all the elements and food groups, to give his body the energy it needs to move and study.
Tip #38 – Avoid Excessive Efforts During Fasting
It is preferable to take into account the control of the child’s activity during fasting hours, as physical activities that increase his sense of thirst and hunger should be reduced. It is natural that the body’s need for water and calories increases with increased muscle effort, occupying the child’s space with light entertaining games, and reading and memorizing the Holy Qur’an.
Tip #39 – Suhoor is Very Important
The suhoor meal is very important for the child and prefers slow-digesting and absorbing foods, such as legumes, wheat bread, and vegetables, taking into account the reduction of salty and spicy foods, because it increases the sense of thirst during fasting hours.
Tip #40 – Get Them Fast Gradually
It is advisable for every Muslim family to accustom its children to fasting gently and softly, and the gradual fasting of the child must be taken into account, so that he starts fasting half the day, for example, then increases the hours, and so on. From anemia, diabetes, or kidney disease, among others.
Tips for Pregnant and Breastfeeding Women Fasting in Ramadan
Tip #41 – Fasting is Beneficial to Your Gastro Intestinal Tract
Fasting during Ramadan has many therapeutic benefits for many diseases, especially gastrointestinal diseases.
Tip #42 – Almost The Same Pregnancy Diet
The diet of a pregnant woman in the month of Ramadan does not differ much from it in normal times except for the timing of meals, and the pregnant woman is advised to diversify her diet so that it contains the main elements in balanced quantities, and the most important of these nutrients are: proteins of all kinds, mineral salts, iron which is important for blood, and carbohydrates, with The need to drink adequate quantities of water.
Tip #43 – Start with Dates, Milk, or Juice
Pregnant women are advised to break their fast with dates, milk, or juice, and it is preferable to eat a salad dish before breakfast, and to stay away from coffee and tea for breakfast, taking into account that the meal contains the essential elements in balanced quantities and consumes plenty of fluids.
Tip #44 – Get More Fruits & Vegetables
The suhoor meal for the pregnant woman should be rich in vegetables and fruits, and to reduce thirst during the day, she must drink more fresh natural juice, and reduce pickles, sugars, sweets, and foods with added salt that increase the feeling of thirst.
Tip #45 – Avoid Direct Sunlight
Pregnant women should avoid prolonged exposure to sunlight, especially in hot weather.
Tip #46 – Increase Your Magnesium Consumption
It is preferable for pregnant women in the month of Ramadan to increase the consumption of the mineral magnesium found in whole grains, legumes, dates, meats, milk and dairy products, and leafy vegetables, because its deficiency leads to a feeling of fatigue, weakness, and muscle spasms, and these foods are also rich in folic acid, which is necessary for the development of the fetus. And to prevent congenital spinal cord malformations.
Tip #47 – Get Balanced Meals
In Ramadan, the pregnant woman is advised to pay attention to eating a balanced, integrated diet, and to stay away from a diet to lose weight, because this is harmful to her and her fetus, not only during fasting, but also on normal days.
Tip #48 – Consult your Caring Physician if You Are Eligible for Fasting
Islam permits breakfast in special cases for pregnant women, such as those suffering from preeclampsia, persistent vomiting, high blood pressure, and some kidney problems, so it is important to consult a doctor about this.
Tip #49 – Get Balanced Nutrition
There is no danger threatening the health of a nursing mother or her child if she is silent, as long as she consumes what she needs in terms of calories, proteins, carbohydrates, salts, fats, and vitamins that are sufficient for her body, taking into account the abundance of drinking fluids such as water, and eating useful foods.
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