To stay healthy, fresh and hydrated during the month of fasting and the extreme summer heat, extra measures must be taken. You! check this out…
In many faiths, fasting plays a significant role. All around the world, people commemorate the holy month of Ramazan with great reverence and devotion. Pakistan, like many other countries, celebrates this wonderful time of year. The air itself seems to be permeated with the spirit of this happy event.
While fasting is generally harmless, women who are pregnant, nursing, or who have diabetes or another ailment should consult religious texts and their doctor before deciding whether or not they should continue fasting. Dehydration is common throughout the summer months due to the extended hours spent without eating or drinking and the extreme temperatures.
There is sufficient data to show that fasting improves health if it is practiced healthily. One can lose weight and cleanse their body of toxins by practicing simple healthy habits like staying hydrated and avoiding exposure to extreme heat. Bearing this in mind, it is crucial that people in Ramazan take additional measures to maintain their health and hydration throughout the holy month.
Keep yourself hydrated to stay fresh
Constipation, headache, dizziness, fatigue, and dry skin are just some of the unwanted side effects of dehydration that persons with chronic conditions may experience. Seizures and kidney difficulties are only two of the more dangerous complications that can arise from extreme dehydration. Even if you aren’t thirsty, try to drink fluids multiple times throughout the night. Thirst is your body’s way of telling you that it needs more water. Moreover, eating meals high in salt and hot spices may increase thirst and the body’s need for water, so meals high in these ingredients are not recommended at suhoor.
Take in healthy fluids
Caffeinated beverages, such as coffee, tea, and colas, should be avoided or consumed in moderation since they cause fluid loss through urination. Choose non-caffeinated beverages. Remember that water is the best way to rehydrate your body after an all-day fast, and break your fast at iftar with water rather than food.
Some sugary drinks can contribute to weight gain, whereas caffeine-containing drinks like coffee and tea might enhance fluid loss due to their diuretic properties. Certain fresh vegetables like watercress and fruits like watermelon are recommended as rich sources of liquids due to their high water content.
It’s best to drink lukewarm water rather than cold water, especially in the morning. Lemon slices or mint leaves added to water create a refreshingly sweet taste that encourages consumption. Water is the greatest option, but you can also add juices, milk, drinks, and soups.
Please observe sehri
“Breakfast is the most essential meal of the day,” as the old adage goes. It takes on an even greater significance throughout Ramadan. Skipping sehri in order to get more sleep may sound enticing, but it’s not a good idea. If you don’t eat at sehri, your body will have to rely on the food you ate the night before to keep you going till iftar. You may experience increased dehydration and fatigue during the day as a result of the longer hours of fasting. Skipping sehri can lead to unhealthy weight gain since it encourages excessive eating at iftar.
Enjoy yourself, but don’t go crazy
Samosas, pakoray, rolls, and jalebi are just few of the delicious fried treats that we enjoy for iftar. While the temporary high from these foods is nice, they can make the next day’s fast more challenging. Fresh fruits, vegetables, grains, and both meat and meat substitutes should all be included in your daily diet. Fiber-rich meals (such as oatmeal, whole grains, and chickpeas) are great during Ramadan because they are absorbed more slowly than processed foods, allowing you to feel full for a longer period of time. Fresh cucumbers, lettuce, celery, radishes, tomatoes, cauliflower, and watermelon are all great options for a light and refreshing snack to have at your iftar spread because they are composed of 90 percent water.
Eat some dates and be patient to break your fast
Eat fresh juice and dates to break your fast at iftar instead of sugary quick or commercial juices. Dates provide rapid energy and make you feel full, making them an ideal choice for breaking a fast. Fresh dates may be OK for diabetics to eat, but they should check with their doctors beforehand. Don’t break your fast with ice water if that’s your usual practice. It won’t quench your thirst, and it might even make you nauseous or make your blood vessels constrict. Water is best consumed at room temperature or, if you like, slightly chilled.
Iftar is traditionally eaten after prayers, and this practice has been shown to improve dietary decisions. It takes the brain around 20 minutes after eating to send signals throughout the body that it is full and keep it fresh.
When fasting, protect yourself from the sun
If you must work outside, spread out your shifts and take frequent breaks to avoid overexposure. Heat stress, in which the body loses its ability to maintain a normal temperature, can strike anyone who is exposed to extreme heat for an extended period of time.
Don’t stop moving
Fasting can be taxing on your body, but that’s no excuse to sit around all day. If you normally exercise in the morning, you may want to consider doing so in the evening after you’ve eaten. Take note of how your body is responding. Daytime vigorous exercise is not recommended due to the high risk of dehydration. Just a few stretches and a few short, simple walks (to class or errands) can do wonders for your energy levels.
To read our article about “5 tips to nourish yourself during Ramadan” click here.
