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Top Nutritional and Lifestyle Practices to Follow This Ramadan!

Dr. Aqeel Ahmed

1 min read

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It’s time. Come May 17, its the start of the holy month again. It’s a period met with happiness, excitement and even a little bit of apprehension. This year too, the summer coincides with Ramadan resulting in around 16 hours of fasting per day. Going without food and water for such a long period of time can drain your body’s strength and leave you exhausted as you unwillingly wolf down your next sehri. The reason to solve this dilemma is to look back, assess what you could’ve done better and made the fasting a bit easier. We’ve gathered a few tips and tricks that will hopefully make this Ramadan easier and healthier!

Suhoor meal must be rich in complex carbs:

The suhoor meal is vital in  Ramadan for it is the sole meal that is going to maintain your body’s strength for the rest of the day. According to nutritionist, Ms. Angela Marie Sadiqua, Suhoor must NOT be composed of foods that can be digested very quickly such as white bread, flour and white sugar”. She recommends meals rich in slowly absorbed carbohydrates such as bran bread, whole wheat roti, whole rice and whole grain cereals. Your preferred meal must be protein-rich, packed with fruits, vegetables and complex carbohydrates.

Take regular naps throughout the fast:

Sleep may feel relaxing but your body is busy taking care of itself. When you are sleeping, your body is taking all that time to repair muscles and regulate body growth through hormones. Regular napping throughout the fast can help to enhance alertness, improve the mood and restore the mind. Make sure to sleep at least 8 hours a day and take frequent naps throughout the day.

Go easy on the food during Iftar:

Granted that you are hungry at iftar time but this is the moment to watch out for. Avoid consuming too much too fast. Also resist the temptation to chug down too much water at once. Doing that will cause weight gain, acid reflux and bloating. Drink water slowly after iftar in small sips to hydrate your body. Consume 2-3 dates and take juices to rehydrate your body and to prepare for a more nutritious meal.

Take a cold shower before iftar:

Summer fasts may as well be synonymous with parched lips and thirsty bellies but since you can’t satiate your thirst, the next best thing is to take a cold shower before iftar to avoid thirst and exhaustion.

Taking Probiotics speeds digestion:

Probiotics are “good bacteria” that are found naturally in your gut and mouth. They aid in digestion which is definitely required after fast. Probiotics such as yogurt and fermented dairy, popularly known as lassi, helps restore friendly-gut bacteria in and soothes irritation in the colon. You can take probiotics in raw, unpasteurized form such as yogurt or take supplements in capsule or powder form for speedy digestion during Ramadan.

Nutrition is of utmost importance during Ramadan. When it comes to a more holistic health ideal in Ramadan, it’s not just about the having the right foods but also about making smart lifestyle decisions.You can book an appointment with a top nutritionist in Lahore, Karachi and Islamabad through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your nutritional issues.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Aqeel Ahmed - Author First-ever Pakistani Doctor nominated by UNFPA Pakistan for American UNFPA award for women health and dignity in 2009. She also has a live programme on tv channel from Islamabad for health awareness. She has also written easy bottlenecks in the management of diabetes. She has a Live programme on FM radio 103 and specializes in Antenatal care (how to take care of women from the day of conceived up to delivery). If you wish to read her healthcare articles and advice, please visit the following links:
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