Ramadan month is a holy month for the Muslims to fast. In this month, cases of digestive problems such as gastric, indigestion and acid reflux often occur due to change in people’s eating habits and schedules.
It is extra important to take care of your health during the fasting period, so here are five tips on how to stay healthy while fasting during this Ramadan.
Tip 1: Avoid skipping Sahur (pre-dawn meal)
As the saying goes, ‘breakfast is the most important meal of the day’. Taking time in the morning to have sahur prior to starting your fast is essential as it aids in reducing hunger pangs, improving alertness, and providing you with energy. You are also encouraged to reduce drinking caffeinated beverages such as coffee and tea as these drinks have a dehydrating effect on the body.
Tip 2: Avoid large meals during Iftar (breaking of fast)
Your hungry stomach is growling and you’re tempted to eat everything in sight. Piling up your plate with a mountain of food when iftar rolls around can not only lead to overeating, but this also causes an overstimulation of gastric acid secretion. Therefore, it is ideal to break your fast with light meals that do not overburden your digestive system.
Tip 3: Limit oily, deep fried and spicy food
After a long day of fasting, the endless array of deep fried food at the Ramadan bazaar is indeed tempting. But eating oily and spicy food after fasting can cause heartburn and indigestion.
If possible, plan your meals and Ramadan recipes ahead of time. This will not only help you be organised but keep your health in check during this holy month.
Tip 4: Engage in physical activities
Find time to take slow walks with your family after sundown or do some gentle stretching. You are prone to developing acid reflux and heartburn if you lie down immediately after your Iftar meal. Good hydration is essential for your immune system, so drink lots of water immediately after your workout session.
Tip 5: Increase water and fibre intake
One of the most common problems that people face during the fasting month is constipation. This may be caused by a lack of water intake, low consumption of high fibre food and an excessive intake of processed foods. Combat constipation by drinking plenty of water and including fibre rich foods such as grains and vegetables in your meals.