10 Tips for a Healthy Ramadan

Written by Pliro
May 7, 2016 Last updated: Mar 27, 2019

Thinking about pakoras and samosas already? If the first thing that comes up to your mind when you think of Ramadan is Iftari, you need the following health tips to survive and adapt best practices for a healthy Ramadan:

1. Drink Less Coffee at Sehri:

Stop dosing up on caffeine at Sehri. It will make you feel dehydrated throughout the rest of the day. One cup of coffee or tea is enough at Sehri.

2. Cut down on the sweets:

Don’t make your Sehri and Iftari a sweet affair. Sugary posts make you feel hungry earlier. Instead, go for high-protein foods and eat more fruits like bananas, mangos and watermelons that can keep you hydrated.

3. Don’t eat like an animal at Iftari:

Breathe while eating at Iftari. The food isn’t running anywhere. Ideally, you should take a small meal at Iftari, go pray Maghrib, then take another small meal after praying Isha. This will prevent overeating and make you feel fuller and healthier.

4. Avoid Salty Foods at Sehri:

Salty foods will make you feel thirsty easily. Avoid them as much as you can.

5. Exercise an hour before Iftari:

If you exercise regularly, avoid exercising in the morning or after Iftari. The perfect time to exercise is just before Iftari, when you can afford draining out.

6. Don’t fast if you cannot:

This sounds like a no-brainer but some people still need it. If you are pregnant or have some illness, you are allowed by Islam to not fast. There’s no point in ruining your health and not even being able to pray if you fast.

7. Eat Fish at Iftari, not Sehri:

Eating fish will make you consume a lot of water, so avoid them at Sehri. They’ll give you just the right nutrition at Iftari.

8. Go WholeGrain:

Try wholegrain bread and brown rice during Ramadan, as white bread and rice are digested faster, and will make you feel hungrier in the following hours.

9. Avoid Fried Food:

Avoid frying your foods and using excessive oil. Bake your foods instead. Try to concentrate on seasoning with fresh herbs and lemons, which are useful for the body, rather than focusing on the butter and salt.

10. Drink Lots of Water:

This holds true not only at Sehri, but also at Iftari. Make sure you drink at least 8 glasses of water a day, four at Sehri and four at Iftari. Keep your kidneys healthy by maintaining this level of water intake.

In case of any health emergency, book appointment for your nearby physician.