The month of Ramadhan is a holy time when Muslims forego food and water during the day and abstain from personal vices like smoking. It is an exercise in resolve, patience, restraint, humility, devotion, and a time for self-reflection and spiritual growth.
Fasting is a challenge, but it can be especially tricky when trying to stay fit and healthy. Here are some practical tips on keeping the momentum going during Ramadhan or when the afternoon slump hits and Iftar feels like it’s hours away.
Set your intentions every day
In many ways, the month of Ramadhan is about intention because it reflects the heart’s desire. Set your intention to fast, set an intention to be more conscious of your thoughts and actions, and set an intention to better yourself - this can help strengthen your willpower during fasting hours. It can also motivate you to make healthier choices during Iftar because you intentionally fuel your body with a nutritious meal.
Start the day right with suhoor
Since your eating habits drastically change during Ramadhan, you must ensure your body nourishes properly during non-fasting hours. While some may prefer a heavier meal before bedtime and sleep a bit longer in the morning, skipping Suhoor can cause sluggishness during the day, making fasting harder. Try not to miss Suhoor during Ramadhan.
Be extra picky with the quality of your food
Sugary drinks and fried foods are very easily available during Ramadhan. However, too much can cause headaches, fatigue, irritability, and energy spikes that cause you to crash hard. Choose nutritious, high-fibre and high-protein foods like whole grains, lentils, leafy vegetables, fish, meat, and yoghurt to keep you full and energised for longer. Fruits and dates are also good sources of fibre, provide natural sugars for energy, and are rich in minerals like potassium and manganese.
Make it a point to stay hydrated
Dehydration can cause brain fog; drinking water is the best way to stay hydrated. Prepare for a day of fasting by ensuring you drink enough water at night. A simple trick is to ensure you have a bottle of water close by in the evening and drink a cup or two every hour or so after Iftar. It’s also important to note that sugary drinks and caffeine can make you thirstier.
Adapt your exercise routine to your needs
Everybody reacts to fasting differently, but exercise is essential as it balances energy levels and can help maintain weight and muscle mass during the fasting month. Try incorporating 15- to 20-minute brisk walks, cycling, and other low-intensity exercises before Iftar or after Suhoor so your energy levels don’t dip too low.
Be kind to yourself
Fasting is also about empathy, forgiveness, and generosity to those in need, even yourself. While it’s important to stick to your health goals, it is just as important to allow yourself the flexibility to go easy and not push yourself too. Check in with your doctor to ensure you stay safe and healthy during Ramadhan.
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