The other day, I went through a post on the Minute Mirror website about workout routines during fasting. No doubt, Ramazan is a month of fasting and spiritual reflection for Muslims around the world, including Pakistan. During this time, it’s important to maintain a healthy and balanced diet to ensure that your body gets the nutrients, it needs to function properly. The other day, I was in the company of some friends, and a friend shared some tips about a healthy diet during fasting. I am trying to follow them, and the result is excellent. Here are the tips for The Side Mirror readers.
Hydration:
Drink plenty of water or herbal teas during the non-fasting hours to stay hydrated
Avoid caffeine and carbonated beverages that can cause dehydration
Limit salt intake to prevent excessive thirst
Sehr:
Start with a glass of water or milk to stay hydrated.
Choose whole-grain bread or roti with eggs, cheese or peanut butter for protein and complex carbohydrates
Add fresh fruits and vegetables like cucumbers, tomatoes, and bananas to increase fibre intake
Include yoghurt or lassi for a good source of calcium, avoid fried foods and excessive sugar intake
Iftar:
Begin with dates and water to break the fast
Prepare homemade soup or lentil dishes that are rich in protein, fibre and vitamins
Grill or bake lean meats like chicken, fish or beef
Add colourful vegetables like carrots, and spinach to your meal
Use healthy fats such as olive oil or avocado instead of ghee and butter
Avoid sugary drinks, processed foods, and excessive salt intake
Overall, aim to have a balanced and varied diet during Ramadan, including a mix of whole grains, lean proteins, healthy fats, and colourful fruits and vegetables.
Fasting can be challenging, especially when it comes to feeling thirsty and hungry during the day.
Caffeine and sugary drinks like soda and energy drinks can increase thirst and cause dehydration. Instead, opt for water, herbal tea, and fresh juices during the non-fasting hours.
During Sehr and Iftar, choose foods that provide sustained energy and keep you feeling full for longer periods. This could include complex carbohydrates like whole-grain bread, oatmeal, and sweet potatoes, as well as lean protein sources like eggs, chicken, and fish.
Excessive salt intake can increase thirst, so it’s important to limit your intake of salty foods during the non-fasting hours. Instead, use herbs and spices to add flavour to your meals.
Taking short naps or resting during the day can help conserve energy and reduce feelings of hunger and thirst.
Practising mindfulness and meditation can help you stay focused and calm during fasting hours. This could include deep breathing exercises, meditation, or prayer.
Remember, it’s important to listen to your body during fasting and adjust your routine as needed. With a little creativity and planning, you can manage feelings of hunger and thirst and have a healthy and fulfilling Ramadan.
Other than diet, maintaining a regular exercise routine during Ramazan can be challenging, but it is possible with proper planning and a few creative ideas. Here are some suggestions to help you stay active and fit while fasting.
Try to schedule your workout sessions during the hours when you are not fasting. This can be either before dawn or after breaking the fast in the evening.
During Ramazan, it’s important to choose low-intensity workouts that do not put excessive strain on your body. This could include activities such as yoga, Pilates, light cardio, or walking.
If you find it difficult to do a full workout during non-fasting hours, try breaking it up into smaller sessions throughout the day. For example, you could do a 15-minute walk or stretch during your lunch break or after Iftar.
Strength training can help maintain muscle mass and improve overall fitness. Try to incorporate bodyweight exercises such as push-ups, squats, and lunges into your routine.
It can be very hot and humid during Ramazan in April, making outdoor exercise difficult. Consider exercising indoors, such as in a gym, fitness centre, or at home. Avoid exercising during the hottest part of the day and take breaks as needed.
Well, I am not a doctor; I am a journalist and publisher. It’s important to consult with a doctor or fitness professional before starting any new exercise routine.
