Obnews Lifestyle Desk: 'Ramadan' is one of the most important months of Islamic calendar. In the same month, the Quran Prophet Mohammad was Nazil (incarnated). In this issue (Pak) month, about two billion Muslim population around the world keeps fast, during which the prayers of the community in the midst of the fajr prayer before the sun and the sun set in the evening in the evening. Members do not eat and drink anything.
Ramadan means purifying the mind, body and soul and practicing self-restraint. This is the time of spiritual development and dedication to God (or Allah in Arabic). Ramadan also brings people along through feasts, whose aim is to help the disadvantaged people. The duration of fasting in Ramadan can be between 12 and 19 hours and it depends on where you live.
Rosaders do not eat and drink during this period. Our research suggests that by choosing a balanced, nutrient dose and beverages, you can better focus on health than a normal diet and get more energy levels. If you are fasting in Ramadan, then you should take care of these things. Do you have a health problem?
Healthy Muslims are expected to keep fast during Ramadan after reaching puberty. If there is a threat to health by keeping fast, then people suffering from chronic illness or mental health can be exempted from fasting. If you are suffering from chronic disease like diabetes, heart disease or kidney problem and want to keep fast, first consult your doctor. For people suffering from certain diseases and people who depend on medicines, keeping fast can be the cause of serious health results.
Some drugs need to be taken at a particular time (and some with food) to be safe and effective. If you do not drink enough water during Ramadan, your body may react differently to some medicines, maybe they do not work as well or cause side effects.
Five suggestions have been given here during Ramadan to safely fasting.
1. Plan first
In the preparation of Ramadan, keep the necessary things. Plan on what you want to eat and how to drink water, so that you take full care of the amount of nutrition. Start reducing caffeine intake gradually in the week before Ramadan, so that your body can be ready for it. This can help prevent or reduce headaches occurring in early days of Ramadan.
Take your food gradually to the time of Sahri (food preceded before the sun coming out in the morning) and Iftar (time to break the fast), so that your body becomes habitual for a new time to eat.
2. Do not let the body lack water
It is important to not let the body lack water during fasting. Women should aim to drink 2.1 liters of water or liquids (such as coconut water, soup, broth or herbal tea) per day. Men should aim to drink 2.6 liters of beverages. Limit the intake of sweet or artificially sweet beverages and enjoy fresh fruit juice only moderately.
Sweet beverages rapidly increase blood sugar levels. The body reacts by releasing insulin, causing a decline in blood sugar and can make you tired, irritability and hungry. Maintain water conditions in your body by incorporating foods rich in water like cucumber and watermelon in your diet.
3. Get your nutrients quickly
Before sunrise, take nutrients, slowly digested food, as well as drink plenty of water. Choose food rich in protein and fat rich in protein and fats from meat, fish, chickpeas, tofu, nuts and seeds. Consuming whole grains, various types of vegetables and fruits and pickles, etc., which can help your digestive power.
When you prepare your food, consider grilling, steaming or air fry instead of deep frying. Stay away from processed foods such as cakes, ice cream, chips and chocolate, as they often have less essential nutrients and have high sugar, salt and fat content. Processed foods also have a low amount of fiber and protein, which are very important to maintain the feeling of stomach.
4. Avoid desire to eat more in the evening
Muslims iftar in the evening with their family and friends. At this time there may be a desire to consume more of sweets, salty snacks and fatty dishes. But eating more food can cause pressure on the digestive system, inconvenience and sleep in sleep.
Start with something light, such as dates and a glass of water. You can offer Maghrib prayers before consuming your main food and more fluids.
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5. Keep working
Finally, try to maintain your fitness and muscles and include some mild exercise in your program for good sleep. But avoid doing heavy exercises.
