by JHAH Communications staff

Ramadan and Healthy Living

Healthy living revolves around eating healthy, exercising, sleeping well, and avoiding stress and addictive harmful habits. The Holy Month of Ramadan is seen by many as the time to start on a road to a healthier and more spiritual way of living.

Exercising is essential for a healthier and longer life. Exercising makes you burn calories and strengthens your body. During Ramadan, you should avoid doing vigorous aerobic exercise during the day because you will lose water as you fast.

During the day, you can walk, stretch, do household chores, and go up the stairs. Any physical activity counts as exercising. After Iftar, rest a little to digest the food and then do your favorite exercise.

Avoid Smoking and Caffeine

Ramadan and Healthy Living

Smoking is directly associated with cancer, heart disease, and other serious diseases. We all know it but it is difficult to kick the habit, but if you can fast 12 or more hours without smoking, it is proof that you can do it!

Cut down on your smoking before and after Ramadan so you can stop smoking completely soon after Ramadan.

Too much caffeine affects sleep, and may make you more irritable. You should drink caffeine in moderation.

Ramadan is a good opportunity to cut down. Remember that drinking coffee and tea makes you lose water and vitamins, and it should be avoided during Suhur.

Also remember that a sudden decrease in caffeine prompts headaches, mood swings, and irritability. It is better to start reducing the intake of caffeine about a week before Ramadan.

Sleeping seven to eight hours per day is essential for a healthy and vigorous adult body. During Ramadan, your schedule may change. However, to help you achieve your Ramadan commitment to a healthier self, you should ensure you get adequate sleep time.

Questions and Answers

The following are frequently asked questions from people who have eating related problems during Ramadan.

Q : I feel dizzy and tired in the afternoon, what can I do?
A : Drink more water at Suhur, stay in cool places, and eat more mineral salts.

Q : I have headaches when fasting, what can I do?
A : This is probably due to cutting down on caffeine or stopping smoking. It may be also because of inadequate sleep. Cut down on caffeine and smoking, and sleep for at least seven or eight hours a night.

Q : I have indigestion and gas after Iftar; what can I do?
A : Drink plenty of water, and avoid fried food and over-eating.

Q : I have heartburn after Iftar; what can I do?
A : Do not overeat or mix large amounts of food. Avoid fried food and other food that usually causes your heartburn. Examples of foods that can cause heartburn are spicy foods, coffee, and tomato paste. Medications are available to control heartburn.

Q : I have more constipation during Ramadan; what can I do?
A : You should drink more water, eat bran, brown wheat, more vegetables, and fruit.

Q : I am having sudden muscle cramps, what can I do?
A : You may be losing minerals. Eat foods rich in minerals such as vegetables, fruit, dairy products, and meat. Take multivitamins if available.

During Ramadan, our diet should not differ very much from our regular healthy diet. The foods that we eat should be well-balanced, rich in vegetables, fruits, and slow digesting carbohydrates. Our diet should also be low in fried foods, other fats, and sweet desserts.

It is easy after fasting to overindulge at Iftar, which can cause weight gain over the month of Ramadan. It is also possible to eat an unbalanced diet and have constipation, indigestion, and heartburn.

But if you follow simple healthy eating habits, you should be able to fast comfortably and enjoy fully the spiritual benefits of Ramadan.