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Health tips for ramadan

Health Tips for Ramadan Infographics
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Health Tips for Ramadan

Ramadan, the holy month for Muslims, is the ninth month of the Islamic Hijri calendar. It is a time when all Muslims are encouraged to practice self-restraint through fasting and abstinence. Devout Muslims fast from dawn prayer (Suhoor) to dusk prayer (Magrib). The breaking of the fast (Iftar) is often done as a community, with people breaking their fast together.
Fasting from dawn to dusk during Ramadan is rigorous at the best of times. Since Ramadan falls during the peak summer months in 2016, the heat and length of the day may add to the difficulties faced by the faithful. We have put together some tips to ensure adequate nutrition and continued good health during Ramadan.

Must Do's for Ramadan
Get adequate rest- Get a good night’s rest during Ramadan. You should ideally sleep for 6 to 8 hours a day. You might not be able to accomplish that during the night, since you have to up before the crack of dawn for Suhoor. If you get less sleep you will feel tired and irritable during the day. Stay cool and rest during the hottest part of the day to avoid dehydration and thirst. It will also make up for the loss of sleep at night. At the same time, do not go to bed immediately after Iftar or Suhoor. Give your body the time to digest the food.

Exercise lightly- Your fasting should not be an excuse to give up your exercise. Rather than a gruelling regimen at the gym, opt for things like yoga or walking that do not tire out the body, yet allow you to relax and de-stress. If you do need to hit the gym, wait for an hour after Iftar.

Eat in moderation- The breaking of the fast should traditionally include dates which provide a burst of much-needed energy. Follow up with fruit juices or soup to bring your fluids and glucose levels to normal. Include complex carbohydrates and fibre-rich foods that will digest slowly and release energy throughout the day. Have plenty of vegetables, lentils and whole grains along with fruits such as apricots, prunes and figs. Avoid fried, oily or very sweet foods as much as possible, since they are digested much faster.
Overindulging at Iftar or Suhoor will lead to indigestion and weight-gain, so eat just enough to fill you up. Breakfast is the most important meal of the day and during Ramadan it is super-essential. You may feel like skipping Suhoor to get an extra hour of sleep, but it is a bad idea, and can lead to dehydration, exhaustion and gastric problems. You will also tend to overeat at Iftar if you skip Suhoor.

Stay hydrated- It is easy to fall victim to the heat during Ramadan. Drink at least 8 glasses of water from Iftar to Suhoor. Keep track of the water you drink by using a measured water bottle. Include soups, milk and fruit juices in your meals along with plenty of fruits and vegetable. Stay away from foods that are high in salt and oil such as pickles, chips and crackers. Limit the intake of fried and sweet foods since they can make you thirsty in a short while. Avoid caffeinated drinks such as coffee, tea or cola as these are diuretic and can lead to fluid loss.

We hope these tips will help you celebrate Ramadan successfully.

Ramadan Mubarak!

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