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Fasting is challenging, both for the groups of people who have fasted before and those who haven’t. Surprisingly, for some of us, the more challenging part is to control the cravings than to control the hunger. This is where the real struggle is when we have to fight our mind which deludes us into thinking we won’t be able to survive the hunger. Hence, the challenge is more psychological than physical. Yes, some of us may experience fatigue and may be worried that it could affect our health. But just so you know, our body is more capable than we give it credit for. (Exception: diabetics and those suffering from high blood pressure or any other medical issue)
Our human body can still be healthy if we fast the right way.
So, as we embark on the holy month of Ramadan, which makes fasting a sacred practice, let’s follow a few tips that can make fasting a lot easier and healthier.
Load up on the right kinds of food
Fasting during Ramadan includes eating during a specific interval, i.e., before sunrise and after sunset. Hence, you must eat food items that can keep you full, manage blood sugar levels and help with the craving.
This includes a balanced meal that prioritises protein and is also rich in carbs and fibre. Fibre and protein help with digestion and promote a feeling of fullness. In fact, you are less likely to feel excessively hungry if you load up on protein, as it takes longer to digest. Carbs are also necessary as they fuel you with energy and are required to process protein. So, give good attention to your macronutrients to promote fullness and prevent lethargy.
In fact, it will be a good idea to divide your plate into half, where the first half is taken by salad or non-starchy vegetables. Keep a quarter of the plate for complex carbohydrates rich in fibre. As for the last quarter, let it be protein including meat, eggs and milk. Refrain from eating high-sugar and processed carbs that can produce cravings.
It’s suggested that your first meal of the day should not compromise on these macronutrients. As some people tend to skip it, you must not do it at all costs if you have to make your day manageable and productive.
However, ensure that you do not overeat. Eat only as much as you can. Don’t think you have to binge on food to keep yourself satiated for the rest of the day. If you load up on these macronutrients adequately, you’ll be good to go.
Keep yourself hydrated
As per the tradition, you can only drink water before sunrise and after sunset. So, ensure you drink plenty of water during this time. However, make sure that if you happen to drink a large amount of water before your first meal, you may feel full enough to limit eating the macronutrients that you should. The hunger may catch up later during the day in this case.
It is suggested that you keep drinking small sips of water in the said window to support the digestion process and prevent undereating.
That said, you must not limit your water intake. It can cause dehydration and mess with your physical and mental health. Dehydration may cause tiredness, mood swings, migraines, and kidney stones.
Keep yourself occupied
As you must fast for the entire month, there will be days when you find dealing with appetite and cravings extremely difficult. This is when you have to keep yourself occupied. You can read a book, watch a movie, work, or even exercise to keep your body and mind engaged so it doesn’t think about food.
Did we say exercise? Was it a mistake? Not really. Yes, you could benefit from exercising, specifically strength training when you are fasting. A small and moderate session can help suppress your hunger, keep your metabolism stable, energy levels up and your mind clear.
However, it is suggested that you decrease the intensity and duration of the workouts during the month. Listen to your body, don’t push yourself too hard if you cannot. Training after consuming your first meal is recommended, rather than later in the day. Limit cardio as it consumes more energy and increases hunger.
Can those with diabetes and other health issues fast during Ramadan?
Even though fasting during Ramadan is obligatory, you don’t have to if you are diabetic or if fasting causes health issues for you.
But if you are keen on holding a fast, reach out to a dietician who will prepare a diet chart for you that can help prevent sugar spikes and avoid other health issues, all the while fasting.
Closing thoughts
As we embark on the journey of Ramadan, remember that these tips are here to support you in making fasting a smoother and healthier experience.
Whether it’s staying hydrated, opting for nutritious meals, or incorporating light exercise, small adjustments can make a big difference in how you feel throughout the month.
Above all, listen to your body and practice self-compassion as you navigate this sacred time. May this Ramadan be a time of spiritual growth, community connection, and renewed vitality. Wishing you a blessed and fulfilling fasting experience!
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