10 tips to stay healthy this Ramazan

With all the binge-eating of deep-fried pakoras and samosas, there is a high risk you might end up looking like one. But don’t worry. We have the key to stay fit this Ramazan! With only a few changes in your lifestyle, you can help yourself stay fit and revive your soul, body and spirit, this month.

1. Break your fast with dates

A quick sugar fix is all you need after long hours of fasting. Dates are rich in sugars and fibers that not only serve as instant energy boosters, but also help prevent constipation.

2. Keep yourself hydrated

Drink plenty of water at iftar to avoid signs of dehydration. You can continue with your eight-glasses-of-water-a-day routine throughout the night, in order to stay hydrated during the hot summer days.

3. Eat consciously

After breaking your fast with dates or water, try having a bowl of soup or salad before munching on your main course. A warm bowl of soup comforts your stomach with fluids and prepares the digestive system for your meal. Take a break if you feel full after that since overeating may cause stomach pain and bloating.

4. Have a balanced diet

Make sure your iftar has all the essential nutrients including proteins, fibers, sugars, carbohydrates and fats. Choose whole grains, lean meat, chicken breast, fish and olive oil in moderation as well as whole fruits instead of fruit juices. Avoid fried items and the ones high in fat.

5. Manage food portions

To ensure a healthy balanced meal, divide your main course into three parts. Have one quarter of the plate filled with complex carbohydrates such as beans, one quarter with lean meat or meat alternatives, and half with vegetables.

6. Avoid salty foods

Drinking enough water at sehri won’t help you quench your thirst, but avoiding salty foods surely will. Replace canned or processed foods, such as salted nuts and pickles, with fruits and vegetables to avoid feeling thirsty during the day.

7. Avoid desserts

Avoid having sugary treats right after iftar as they will cause bloating and slow down digestion. Our body breaks down sugars faster, and causes fluctuation in the body’s glucose level, leaving you craving more sweet treats. As appetising as your fruit chaat or jalebis may look, you need to count your calories too. Try having desserts after an interval of 2-3 hours.

8. Avoid caffeine

Reduce your caffeine intake to avoid headaches and drowsiness.

9. Change your cooking method

A change in your cooking methods can help you stay fit throughout the month. Try shallow frying instead of deep frying — it won’t affect the taste of food items. You can also replace the frying process altogether with a much healthier option — grilling or baking, which help retain the original flavour, especially with meats. Too much oil floating on top of your curries is a big ‘no’. Try reducing the amount of oil slowly to get used to the flavour. Using more onions and tomatoes instead of oil will also make your curries rich in taste.

10. Sleep better

Your sleeping patterns have a huge impact on your body. Apart from the number of hours, the quality of sleep is also important to help fight fatigue. Try going to bed early in order to wake up fresh at sehri. Power naps between prayers also help you stay energised throughout the day.

Published in The Express Tribune, June 18^th, 2016.

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