Getting Yourself Ready for Ramadan
Ramadan is just around the corner. The Holy Month comes with many traditions, festivities and hope. However, fasting for almost 12 to 18 hours a day comes with different health concerns to be wary of. There are a few things we need to consider before starting this Holy Month and practices to maintain to keep yourself healthy and fit!
Common Health Problems During Ramadan
All of our bodies are different, but there are some common issues that more or less all of us face when fasting during Ramadan. Let’s have a look at some of them below.
Dehydration: One of the most common problems we experience during Ramadan is dehydration. Watch out for symptoms such as feeling faint or having dry mouth, lips or eyes and fatigue.
Indigestion and Heartburn: Many of us tend to overeat during Iftar, which can lead to indigestion, gastric problems or heartburn. Symptoms of these may include a burning sensation in the chest, stomach discomfort and nausea.
Headaches and Migraines: Dehydration, caffeine withdrawal or low blood sugar can lead to headaches and migraines in Ramadan. Be on the lookout for throbbing pain, sensitivity to light and noise or nausea.
Low Blood Sugar (Hypoglycaemia): Fasting can lead to the body losing glucose rapidly which can lead to low blood sugar. This is a serious issue and should be taken into consideration before fasting. Symptoms of low blood sugar can include dizziness, weakness, confusion and irritability.
Constipation: Changes in our regular diet and water intake may cause constipation for some. Be sure to note symptoms such as infrequent bowel movement, difficulty passing stool, and abdominal pain.
Which diseases should you be careful about during Ramadan?
Certain diseases and health risks may need to be further assessed by a medical professional before and during fasting in Ramadan. Some of these include:
- Diabetes
- Chronic Kidney Disease (CKD)
- High blood pressure (Hypertension)
- Gastrointestinal diseases
- Cancer
Staying Healthy in Ramadan
As we mentioned above, there are numerous things to look out for during Ramadan and fasting. To keep yourself healthy and fit during the Holy Month, note down some of the quick tips below.
- Stay hydrated: During the time between Iftar and Sehri, keep yourself sufficiently hydrated. Avoid drinks like coffee and opt for fruits, juices, and water.
- Choose nutrient-rich foods: Choose foods high in fiber that are nutritious and filling, such as whole grains, nuts, seeds and beans. Eat lean proteins, fruits and vegetables to give you the vitamins, minerals and energy you need throughout the day and night.
- Avoid oily, sugary and processed foods: While it can be tempting to have fried foods during Iftar, avoid overeating such items as they can lead to bloating and other gastric issues. Consuming foods high in sugar and processed carbs may also result in blood sugar surges and crashes, which can cause hunger and fatigue.
- Eat slowly and with intention: Eating too quickly can lead to digestion problems and overeating. Instead, slow down your pace and savour each bite. Ramadan is a time to practice restraint and self-reflection, so be mindful and intentional while eating.
- Move your body: Exercising and movement is key in staying fit in Ramadan. Do not overexert yourself and consult with a medical professional if you have other health issues. Light walking, at-home exercises and yoga can be a good option.
- Get adequate sleep: Our sleep schedules tend to get a bit distorted during Ramadan. Still, it is important to find pockets in the day to take enough rest and have a fulfilling sleep at night. Exhaustion and anxiety can be caused by sleep deprivation so you need to be alert about this!
- Pay attention to your mental health: Probably one point that is overlooked most often is preserving your mental health during Ramadan. Especially in this Holy Month is it important to keep our minds calm, pure and clean of anxiety and stress.