The fast of Ramadan is meticulous during the best of times. Between long and hot summer days, it may be required observe the fast for as many as sixteen or more hours. To ensure satisfactory nutrition and maintaining health and weight, follow these tips:
- Even if you are healthy, Ensure that Ramadan will take a toll. Plan your daily dietary plan ahead of time in order to make sure you get the nutrients, hydration, and rest that your body wants.
- Eat suhoor just prior to dawn. Because its benefits are various that one cannot memorize as it is also mentioned in various ahadeeth. It will help you to wake up for the Fajr prayer. The suhoor meal is Sunnah. Focus on taking in foods that are rich in complex carbohydrates and protein, fruits or vegetables, and plenty of water.
- During the hottest part of the day, stay in cool areas (indoors or in shade) and limit your physical activity. Rest if possible.
- Follow the Sunnah: break your fast with dates and either milk, water, or fruit juice. After the maghrib prayer, continue with a light starter such as soup and crackers.
- During the early evening (after maghrib), have a healthy and balanced dinner. Do not overeat, and be sure to drink a few more glasses of fluids.
- During the evening hours, resist the temptation to drink tea, coffee, and soda. When visiting friends or family, ask for glasses of water.
- Serve yourself, your family, and guests a “dessert” of fresh fruit and nuts. They are lovely choices available in this season, and they are much healthier than chocolates and candy.
- Light exercise, such as walking for 15-20 minutes, is best done in the evening hours.
- Avoid fried and spicy foods as they may cause heartburn or indigestion.
- Ask to your doctor about an proper multi-vitamin.
- Continue to brush and floss your teeth several times a day or Use Masvak five times before namaz.
- Quit smoking!
- Organize your schedule so that you get enough sleep.
So let’s follow the above tips to make yourself healthy and active during each Ramadan days.