Ramadan, the ninth month in the Islamic lunar calendar, holds profound significance for Muslims worldwide. It begins and ends with the sighting of the crescent moon. Due to the Islamic calendar’s shorter duration compared to the Gregorian calendar, Ramadan shifts earlier by 10–12 days annually, allowing it to encompass all seasons within a 33-year cycle.
During Ramadan, Muslims fast from dawn until sunset, dedicating themselves to increased prayers, self-reflection, and acts of charity.
Ensuring health during fasting in Ramadan is crucial. In this article, PUNCH Online underscores the importance of maintaining health while fasting with the following guidelines:
- Maintain Hydration: Drink ample water during non-fasting hours, particularly during Suhoor and Iftar, to prevent dehydration.
- Opt for Nutrient-rich Foods: Consume a balanced diet comprising complex carbohydrates, proteins, healthy fats, fruits, and vegetables to sustain energy throughout the fasting period.
- Avoid Overindulgence: When breaking the fast at Iftar, steer clear of overeating or indulging in excessive sugary or fatty foods. Opt for moderate portions and balanced meals.
- Incorporate Suhoor: Have a nutritious pre-dawn meal (Suhoor) consisting of complex carbohydrates, protein, and healthy fats to provide energy and satiety throughout the day.
- Limit Caffeine and Sugary Drinks: Reduce the intake of caffeinated and sugary beverages to prevent dehydration and energy crashes.
- Take Brief Rests: If possible, take short naps during the day to alleviate fatigue and maintain energy levels.
- Exercise Moderately: Engage in light to moderate physical activities such as walking or gentle stretching during non-fasting hours to uphold fitness and energy levels, avoiding strenuous exercise during fasting.
- Monitor Health: Be attentive to your body and any signs of dehydration, fatigue, or health concerns. Seek medical assistance if necessary.
- Prioritize Sleep: Aim for sufficient sleep during the night to support overall well-being and energy levels during fasting hours.
- Ease into Breaking Fast: Commence Iftar with dates and water, followed by a light meal, gradually transitioning to more substantial foods to prevent digestive discomfort.
By adhering to these recommendations, Muslims can safeguard their health and well-being during fasting. However, for individuals with underlying health conditions or concerns, consulting a healthcare professional is advisable.