Five tips to stay fit and healthy during Ramadan

During Ramadan, Muslims abstain from food and drink from dawn to dusk. It is important to get proper nourishment between iftar and suhoor in order to be prepared for the next day of fasting.

Healthy habits during the holy month are also very important in order to avoid gaining weight.
In this article, we outline a few simple tips to help you stay fit and healthy while fasting.

Below are 5 tips to stay fit and healthy during Ramadan:

1. Don’t skip sahur/suhoor (pre-dawn meal)

As the saying goes, ‘breakfast is the most important meal of the day’. And during Ramadan, it becomes even more important.

Although skipping sahur/suhoor to have uninterrupted sleep may sound appealing but you shouldn’t.
Skipping sahur/suhoor prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until Iftar (break fast). Due to the longer hours of fasting, you are more likely to feel dehydrated and tired during the day.

Furthermore, skipping sahur/suhoor also encourages overeating during Iftar (dinner) which can cause unhealthy weight gain.

2. Don’t overeat during Iftar (dinner/break fast)

Just as it is not advisable to skip sahur/suhoor, overeating when it is time to break the fast can harm your body.
Iftar (dinner/break fast) should be a well-balanced, nutritious meal and not a feast.

Overeating and excessive consumption of high-fat foods in particular may result in indigestion and weight gain.
Slow down and enjoy each mouthful of your food.

3. Avoid eating fried foods, salty foods and high-sugar foods

It is not uncommon for fasting individuals to reward themselves with rich, greasy, fried and sugary dishes come meal time. While these foods make you feel good in the short run, they can make fasting the next day more difficult.

Aside from the unhealthy weight gain, consuming fatty and sugary foods also cause sluggishness and fatigue.
In addition, you should limit your intake of salt, especially during sahur/suhoor (pre-dawn meal), as this increases thirst.

Instead, try incorporating foods from all the major food groups including fruit and vegetables, rice and alternatives, as well meat and alternatives. Consuming fibre-rich foods during Ramadan is also ideal as they are digested slower than processed foods so you feel full longer.

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4. Stay hydrated

Drinking as much water as possible between Iftar (dinner/breakfast) and sahur/suhoor (pre-dawn meal) reduces your risk of dehydration during fasting.

Make every effort to drink at least 8 glasses of fluids daily before dawn and after sundown. Fluids include juices, milk, beverages and soups but water is the best choice.

Ideally, you should also cut down on caffeinated drinks like coffee, tea and colas as these have a diuretic effect and promote fluid loss.

A well-balanced diet is key to healthy fasting during Ramadan. Read pages 2 and 3 for the ideal foods to eat during Iftar (dinner) and sahur/suhoor​ (pre-dawn meal).

5. Get Enough Rest

Enough rest is essential to maintain the health of the body. Make sure to get enough sleep at night and take a nap for 15-20 minutes to help keep the body fresh and fit throughout the day.

By maintaining a healthy lifestyle and regular exercise, one can fast optimally and stay fit throughout Ramadan.

Happy fasting to Muslims around the world!