Making the Most out of Ramadan: Tips to Stay Healthy and Centred

Marissa Parry one of the co-founders of NourishMe shares some tips for this holy month. She stresses that at the end of the day, it’s about finding what works for you and makes you feel good.

 

Don't skip sahur

For sahur minimize foods such as white rice, white bread and kuih. These foods digest rapidly causing your blood sugar to drop quickly and leave you feeling hungry quickly. It is ideal to consume foods that take longer to digest and do not cause drastic spikes in your blood sugar levels, for eg oats, eggs and a side of veg, soups.

 

Avoid caffeine in the morning

 

Caffeine-based beverages such as tea and coffee are diuretics and stimulates faster water loss through urination, which can leave you feeling dehydrated.

 

Be prepared

When you break your fast, your body is in a hunger state. When we are in this state we often crave high fat and high sugar foods. To avoid reaching for foods that may not serve you well, prepare your meals ahead of time.

 

Break fast with water and dates

The first thing your body needs is water to rehydrate. The dates provide the body with the needed glucose after fasting. Both of these will help with the body’s hunger state and can prevent you from excessive eating which can lead to digestion disorders.

 

Fast, not feast

There are a lot of food options and social gatherings during the fasting month. Be mindful of your choices and your portions. We can enjoy food and time with friends and family without over eating.

 

Balanced meals

Include complex carbs and fibre rich foods. Choose wholegrains such as brown rice, wholegrain bread, oats, millet, quinoa, lentils, beans, lots of vegetable and fruits.

 

Don’t miss out on sleep

You may be getting up a little earlier during the fasting month, which means going to bed a little earlier to ensure you get adequate sleep. When we sleep the body is able to regenerate.

 

Keep Active

Don’t skip your exercise as exercise elevates our mood and helps to manage stress. Avoid setting any fitness goals during this month, and instead focus on maintenance and keeping yourself moving. Look at reducing the intensity and the duration of your workouts - for eg if you usually do a 45-minute workout, cut it down to 25 - 30 minutes. 

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