Top 6 Tips for Healthy Ramadan Fasting

 10 May 2020  1130

This article contains helpful tips to help you avoid some of the health problems that fasting people usually experience during the holy month of Ramadan. By following these tips, you can reduce the feeling of physical discomfort and fully focus on the spiritual nature of Ramadan.


During the holy month of Ramadan, your food should not differ much from the usual and be as simple as possible. Diet should be such that our normal weight does not change. If you are overweight, then Ramadan is the best time to normalize weight.


Since fasting lasts a long time, we recommend eating slowly digestible rough food, which takes about 8 hours to digest. Rough foods include bran products, whole wheat grains, cereals, vegetables, green legumes, peas, peppers, corn & zucchini.


The body quickly burns foods containing sugar, premium flour, etc. (refined carbohydrates). Nutrition should be well balanced, and it should include products from each group, for example, vegetables, fruits, meat, poultry, fish, bread, cereals and dairy products. Fried foods are unhealthy and their consumption should be limited. Such food causes indigestion, heartburn, is reflected in weight.

Do not eat: fatty and fried foods; sugar-rich foods!

Avoid: overeat during suhur; drink too much during suhur (because of this, mineral salts necessary for maintaining tone throughout the day are excreted from the body)!

Do not smoke! If you can’t give up this habit, then start reducing the number of cigarettes smoked several weeks before Ramadan. Smoking is dangerous to your health and you need to quit smoking!

Eat during suhur: complex carbohydrates, so that the food is absorbed longer and you do not feel hunger during the day; dates are an excellent source of sugar, fiber, carbohydrates, potassium and magnesium; almonds are a source of low-protein proteins and fiber; Bananas are a source of potassium, magnesium and carbohydrates.

Have a drink! As much water and juices as possible between iftar and sleep to maintain a normal level of fluid in the body.


Possible health problems


  1. Constipation
    Constipation can cause hemorrhoids, the appearance of cracks in the anal opening, causing pain, and digestive disorders, accompanied by bloating.
    Reasons: eating too many refined foods, insufficient intake of fluid and fiber.
    Treatment: reduce your intake of refined foods, increase fluid intake, use bran and wholemeal flour when baking pies when baking bread products.


  1. Indigestion and (intestinal) gases
    Reasons: overeating, consumption in large quantities of fried, fatty, spicy foods, as well as foods that cause flatulence (intestinal gases), such as eggs, cabbage, lentils, carbonated drinks.
    Treatment: Do not overeat, drink fruit juices or, even better, distilled drinking water. Do not eat fried foods, add to the food that causes gas congestion, add ahmor (ajmor).


  1. Lethargy (low blood pressure)
    Excessive sweating, lethargy, fatigue, lack of energy, dizziness (especially when standing up), pallor, a feeling of weakness are symptoms associated with low blood pressure. Usually they occur in the middle of the day.
    Reasons: insufficient intake of fluid and salt.
    Treatment: Avoid excess heat, increase fluid and salt intake.
    Warning: if symptoms indicate low blood pressure, check with a pressure gauge. People with high blood pressure need to adjust their treatment during Ramadan. They should see a doctor.


  1. Headache
    Causes: smoking and caffeine consumption, overwork, lack of sleep, hunger, arising and intensifying throughout the day. The headache can be quite severe and can cause nausea before iftar if the cause of the pain is low blood pressure.
    Treatment: gradually reduce tobacco and caffeine intake, starting 1-2 weeks before Ramadan. You can drink herbal or caffeine-free tea. Organize your day during Ramadan so that you get enough sleep.


  1. Low blood sugar.
    Weakness, dizziness, fatigue, poor concentration, sweating, tremors, inability to do physical work, headache, palpitations are symptoms of low blood sugar.
    Reasons (in non-diabetics): sugar intake, i.e. Refined carbohydrates in too large quantities, especially during suhur. The body produces a lot of insulin, which entails a decrease in blood glucose.
    Treatment: Do not skip suhur and limit your intake of foods and drinks containing sugar.
    Warning: diabetics need to adjust their treatment during Ramadan. They should see a doctor.


  1. Joint pains
    Reason: during Ramadan, pressure on the knee joints may increase due to an increase in the number of prayers. In older and arthritic people, this can cause pain, stiffness, stiffness, swelling, and general discomfort.
    Treatment: try to reduce weight so that the knees do not experience excessive load, pump up the lower limbs in front of Ramadan so that they can easily tolerate additional stress. Good physical form allows you to perform prayer with greater ease and dedication.


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