How to stay fit and healthy during Ramzan?

It is important to conserve mindful and conscious eating when observing fast during the month of Ramzan. Also, you can do some physical activity everydayl. However there is a certain way of doing this. We have some tips for you to stay healthy during this month and avoid gaining weight and prevent conditions such as acidity, fatigue and loss of strength and muscles

The Roza (fast during the month of Ramzan) is generally observed from the morning dawn to the sunset in the evening, every day. The meal which is eaten before the sun rises, in the early morning, is called ‘Suhoor’ or ‘Sehri’ and the one which is eaten to break the fast in the evening is called ‘Iftaari’.

1. Never miss out on the Suhoor/Sehri — Sehri is your important meal of the day. Eating a well-balanced meal as sehri will take care of your body throughout the day. Also, this may aid in preventing acidity and flatulence. Some people sleep through the sehri and directly break their fast in the evening. This leads to over eating during iftaari and may lead to indigestion and accompanied discomfort.

2. Stay hydrated — 8 -1 0 glasses of water throughout your sehri and iftaari. This can be your quota of staying hydrated throughout the day. This will also help to combat dehydration and its ill effects on health such as dizziness, constipation etc.

3. Pack on protein — Include lean protein in your meals. For sehri you can eat eggs, lean chicken, beans, pulses, sprouts preparation etc. Including enough protein the diet helps in avoiding muscle loss.

4. Healthy fats — Healthy fats are present mainly in nuts and oilseeds, cooking oils, and naturally fatty fishes and small amounts are also present in soy and spinach and other green leafy veggies. These are heart friendly fats; omega 3 fats — a type of healthy fats- are not only heart health promoting but also are potent anti-oxidant activity.

5. Complex carbs — Such as those present in whole grain (whole cereals/pulses) for example millets, whole wheat, oats, beans etc. contain fiber. Dietary fiber has a lot of benefits. They help in managing blood glucose level, cholesterol levels, maintain weight, maintain regular bowel movement.

6. Include at least 5 servings of fruits and veggies in suhoor — Fruits and veggies contain not only fiber but also a range of vitamins, minerals and antioxidants, serving various functions in the body. Vitamins and minerals work as catalyst in almost all the metabolic reactions and processes in our body converting the complex foods into energy and amino acids and fatty acids which in turn help build complex tissues in the body such as muscles, adipose tissues and produce the much needed ‘energy’ required to sustain life.

7. Avoid over-indulging in fried foods and foods containing high saturated fats — Usually fried foods and foods containing high amount of saturated fats such as red meat, full fat milk and milk products, processed meats etc. are a part of sehri as well as iftaari. However, these foods are the culprits when it comes to being sluggish and may be responsible for increasing unhealthy fat tissue in the body, increased bad cholesterol, and blockages in blood vessels. Hence stay away from them Replace these foods with lean cuts of meat, grilled chicken, grilled/roasted fish, low fat milk and milk products.

8. Avoid too much refined sugar — Being sweet is great for health. But consuming too much sweet is definitely not a recipe for being hale and hearty. There are a lot of harmful effects of excess consumption of refined sugar, one being overweight or obese, increased inflammatory markers, these two may lead to a variety of lifestyle disorders such as heart disease, diabetes, metabolic syndrome etc.
Opt for natural sweetness present in foods such as dried fruits, dates, fresh fruits — these are also a good source of energy which you would require to sustain the entire day.

9. Portion size — Avoid eating very large portions of foods. Large portions and eating continuously leads to indigestion, weight gain acidity etc. The portion size of your foods should be moderate.

10. Avoid exercising during the fasting hours. Exercise after your meals to avoid tiredness, low blood glucose or low blood pressure.

These were some ways of being fit during this holy month of Ramzan. Also, don’t only concentrate on food. Always remember, it is also a month to celebrate with your family and friends, enjoy togetherness, pray, meditate, relax and be mindful. Wish you all a very happy Ramzan!