Fasting is a key feature of the holy month of Ramadan. On the very basic level, it requires an individual to abstain from food and drink from sunrise to sunset.

This is a time to practice self-restraint and increase one’s level of patience but also an occasion to practice compassion, humility, and kindness.

While those who fast may be well aware of the specifics of fasting, it is good to be mindful of some of the things that you should and should not do.

In order to help you enjoy a healthy Ramadan, below are some of the tips we would like to share:

Don’t skip Suhoor

As the famous saying goes “breakfast is the most important meal of the day,” rightly so and even more in the holy month of Ramadan. Remember you have to fast for quite a few hours, in some countries fasting hours reach up to 19 hours, so it is highly important that you have had that early morning meal.

Skipping Suhoor also leads to a prolonged fasting period, which means you are more likely to feel dehydrated and tired during the day.

Drink as much water as possible

Those who fast this month should be extra careful about staying hydrated. Drink lots of water between iftar and suhoor meals as it reduces your risk of dehydration during fasting.

The recommended intake is at least 8 glasses of fluids daily. Fluids may be juices, beverages, soups, etc but of course the best choice is water!

Be careful not to gulp down excessive water at suhoor. It is best to carry a bottle after you break your fast and drink water at intervals. 

Do not over-eat at Iftar

During Ramadan, it is even more important to be careful about your diet. Make sure you aren’t eating too much during Iftar and Suhoor. Excessive eating at any one meal can cause indigestion and lead to weight gain. Iftar should be a well-balanced and nutritious meal not a feast. Your meal should include healthy proteins, healthy fats and lots of vegetables or fruit.

Avoid eating fried, salty and high-sugar foods

As tempting as they can be, foods that are fried, or contain a lot of salt or sugar cause sluggishness and fatigue. While they may satiate your appetite in the short run, they can make fasting the next day more difficult.

It is therefore advisable that you limit your intake of salt, in particular during Suhoor as this increases thirst.

Alternatively, you should incorporate foods from all the major food groups including fruit and vegetables, rice and alternatives, as well as meat and alternatives in your Ramadan diet.

Consuming fibre-rich foods is also ideal as they are digested slower than processed foods so you feel full longer.

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