Ramadan is the ninth month in the Islamic calendar and is observed by Muslims around the world as a fixed month to celebrate the first revelation of the Qur’an to Muhammad according to the Islamic faith. This annual fulfillment is considered one of the five pillars of Islam.
The fast Ramadan is a time of spiritual reflection, improvement and greater devotion and adoration. The fast (sawm) begins at dawn and ends at sunset. In addition to refraining from eating and drinking, Muslims also increase moderation, such as abstain from sexual relations and speech and generally sinful behaviour.
The Basic of Ramadan
Muslims abstain from eating just before dawn until the sun goes down. There is a pre-dawn meal known as suhur. Also, at dusk, Muslims break the fast with a familiar food called the Iftar.
At what age do you begin to fast Ramadan?
Islamic teachings encourage Muslims to start fasting by the time they reach puberty, which is interpreted differently according to culture and adherence and can vary from 7 years to adolescence.
In Ramadan, it is crucial that you maintain your health while fasting. The first thing is to have a healthy diet.
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Here are some tips to help you stay fit and healthy in this holy month.
1- Never skip the first meal
As breakfast, Suhour is the first meal of the day in Ramadan. This meal will help your body stay hydrated so far. Also, it will help you avoid overeating in the Iftar era. Make sure your food is composed of foods rich in fiber, carbohydrates, and proteins.
2- Eat fruit and vegetables
Fresh fruits and vegetables are a good snack. They are an excellent alternative to junk food that we consume regularly. Ideally, choose fruits and vegetables that are full of water, such as pumpkins, pumpkins, melons, and cucumbers, to name a few.
3- Eat slowly
Yes, you have been fasting since dawn but it doesn’t necessary to rush while breaking the fast. You may want to eat a lot at Iftar, but it will not be good for your health. So please go down while you eat.
You can eat some dates and then drink some water. The dates are full of energy and also help your digestive system. After some dates, you can get some warm soup.
Your meals should not contain many oils and heavy fats. Ideally, you should have some vegetables to meet your protein and carbohydrate needs.
4- Stay away from processed foods
It is a good idea to stay away from processed foods, such as white flour and sugar. They contain a small number of nutrients and a lot of fat.
5- Avoid drinks with caffeine.
As for staying hydrated, caffeine is the worst thing you can have in Ramadan. So it is better to avoid drinks such as colas, coffee, and strong tea.
6- Stay Hydrated
Make sure you have at least 8 cups of water every day in Ramadan. Staying away from sugary drinks like hibiscus and tamarind is a good idea. While milk, soup, and juice can help you hydrate, nothing can absorb water. So it is better to have small amounts of other drinks.
7- Avoid frozen foods
Frozen foods are not good either. In other words, it is better to avoid foods that contain a lot of oil. If you want them anyway, be sure to use as little oil as possible. For example, you can use half a cup instead of a whole cup of oil.
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8- Consult your doctor
If you are over 50 years old, do not forget to consult your doctor before Ramadan. Likewise, children, people with diabetes and pregnant women should follow the same advice. You do not want to make your health worse in Ramadan.
Performing fasting as one of the pillars of Islam, it is essential to get prepared. Therefore, there are some things you should keep in mind to stay fit and healthy in Ramadan.