To preserve your health and well-being during Ramadan fasting, it is particularly essential to hydrate yourself well, to favor a balanced diet and not to eat too much during the evening meal.
Ramadan, one of the five pillars of Islam, is a sacred month for nearly two billion Muslims around the world. He marks the revelation of the Koran to the prophet Mohammed and is characterized by a month of fasting, prayer and spiritual reflection. The faithful refrain from eating and drinking between dawn prayer (fajr) and that of sunset (Maghrib), which can represent between 12 and 19 hours of deprivation according to the regions of the world.
If Ramadan is a period of purification of the body and the mind, it is essential to adopt certain habits for. In an article published in The Conversationa team of Australian researchers gives a series of advice for a full Ramadan.
Who can fast?
Healthy Muslims are supposed to observe fasting from puberty. However, some people are exempt: fragile elderly; pregnant women, who are breastfeeding or are in times of menstruation; People with chronic diseases or mental disorders (if fasting represents a risk for their health). Note that if you follow a medical treatment, it is important to consult a healthcare professional before fasting. For example, certain drugs need to be taken at fixed times or with food to remain effective.
Preparation, hydration and balanced diet
Anticipating fasting makes it possible to better live this period. It is recommended to make balanced food provisions, to reduce the consumption of caffeine to avoid the headaches of the beginning of Ramadan, or to gradually shift meals to accustom your body to new food rhythms.
Hydration is more essential than ever during Ramadan. Between Iftar (evening meal) and Suhoor (that of dawn), it is advisable to drink around 2.1 liters of water for women and 2.6 liters for men. Better to limit sugary or sparkling drinks, which cause blood sugar peaks followed by increased fatigue. Foods rich in water, such as cucumber and watermelon, can also help maintain good hydration.
The dawn meal must be nutritious and digestible. It is recommended to consume:
– proteins and good fats (lean meat, fish, legumes, nuts, tofu);
– whole grains and vegetables for a fiber and energy intake;
– fermented foods (such as kimchi or pickles) that facilitate digestion.
Healthy cooking (grill, steam, thrush air) are to be preferred, while processed foods rich in sugar and salt (cakes, chips, ice cream) are to be avoided.
Do not eat too much and maintain moderate physical activity
When the fasting was ruptured, it is tempting to want to compensate for deprivation by eating without counting. However, an overly generous meal can disrupt digestion and harm sleep. To avoid this:
– Listen to your body and eat slowly;
– Start with a date and a glass of water before praying;
– Avoid excess of sweets and too fatty or too salty dishes.
Finally, even during the fasting period, it is important to move to preserve your physical form. You can opt for light exercises such as walking or yoga, rather than intense sports that may increase dehydration and fatigue.
