THE Ramadan starts this Thursday, March 23 2023 In France. During the month of Ramadan, Muslims around the world must fast from sunrise to sunset. A trying moment for body and mind, even if the temperatures are still mild. What to eat at Iftar (evening meal) and S’hour (dawn meal)? Here are the main recommendations to make this month of fasting as least taxing as possible for the body.
Ramadan: the importance of staying well hydrated
Hydration must be the watchword of this period of Ramadan. As soon as the fast is broken, users must drink large quantities. Everyone should also remember to hydrate just before resuming the fast. But which drinks should you prefer?
- water at will;
- soups, broth (chorba type and other traditional soups);
- infusions, herbal teas…
You can also consume hot drinks such as coffee or tea, but it is better not to consume too much in the evening, it could disturb sleep.
Finally, drinks such as soda or fruit juice should be consumed in moderation, being very – too – sweet. They are reserved for breaking the fast to replenish your energy.
Ramadan: healthy food
What to eat at Iftar?
Iftar is the meal for breaking the fast. It is better to give preference to a healthy diet when breaking the fast and not to rush on pastries and sweets which, even in large quantities, will not satisfy hunger and will disturb the body. Here’s what to eat to break the fast:
- Drinks for hydration
- Dates, figs or other sweet fruits to replenish glucose and fiber and quickly provide energy to the body.
You can possibly drink fruit juices. - Bread, cereals, semolina to “stall” and hold until the next meal.
Breaking the fast should not be synonymous with overeating. Not only would an abundant meal disturb the body, but it could also promote sleep disorders. Nevertheless, it is advisable to have another meal before sleeping, which we will try to keep as balanced as possible.
What to eat for S’hour?
Before leaving for a day of fasting, it is recommended to eat fruit for the intake of vitamins and especially slow sugars such as semolina and whole grains to last throughout the day. Consuming protein (eggs, fish, meat) and fiber (wholemeal bread, oatmeal, fruit with the skin) is also essential to provide the body with enough to last a day without eating or drinking.
As such, it is important to eat well before sunrise.
Ramadan: the right rhythm to follow
Even if the fast extends from sunrise to sunset, users should try to have three meals during the day: the first before sunrise, the second at breaking the fast and the third a few hours (counting 2 or 3 hours) after.
If possible, take a micro-nap may prevail in the early afternoon.
Ramadan: protect yourself from the heat
Even if for the moment, the temperatures are “below normal for the season” as meteorologists say, it is generally advisable to avoid the heat during the month of Ramadan. If temperatures start to rise before the end of the month of Ramadan, scheduled for April 23 this year, everyone will have to favor cool rooms inside and shade outside so as not to weaken too quickly.
Ramadan: people at risk
People who suffer from diabetes are invited to regularly monitor their blood sugar levels, to drink plenty of water and to avoid sweets to reduce the health risks associated with this period of fasting.
Fragile people wishing to celebrate Ramadan, namely pregnant women, the elderly or even patients with hypertension or asthma, are called upon to consult their doctor at the slightest abnormal sign. For greater security, it is recommended to go to your doctor before and after Ramadan.
Ramadan: little or no sport
Even if the Ramadan period has no major consequences on the health of users, it is important to reduce physical effort as much as possible. Athletes must be very careful not to surpass themselves during the month of Ramadan.
Read also :
Diabetes: 4 tips for safe fasting during Ramadan
With dates, we fill up with fiber and energy
