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How to Approach the Month of Fasting differently and correctly

As the holy month of Ramadan approaches, many of us believe that our bodies would be ready to start fasting immediately and without any preparations!

But advance planning will make the transition easier, and our bodies will get accustomed to refrain from eating and drinking for long periods of the day with no defect in the functioning of the body. They need to prepare and train in advance by adhering to a healthy lifestyle with the gradual reduction of wrong alimentary habits until they give up on them finally with the end of the holy month. This definitely will increase the fasting person's chance to a healthy lifestyle that is free of wrong alimentary habits by adhering to healthy food recommendations during fasting days.

The preparation of the body for fasting must be in days before the beginning of the holy month of Ramadan so that the body can get rid of toxins and sediments stored over a full year and get out of the month of fasting healthier than it was in the early days. The following are several steps that include this preparation:

Start with a healthy diet that includes foods from all major food groups:
  • Vegetables and fruits.
  • Low-fat milk and dairy products.
  • List of alternatives to proteins (meat, fish, chicken, fat, legumes).
  • List of starch substitutes and it is best to adopt whole grain products (brown rice, brown bread, pasta).
  • Good fats like (olives, nuts, olive oil, and avocados).

Avoid unhealthy foods high in saturated fats or simple sugars, reduce the amount of salt and sugar taken daily, and start exercising regularly daily.

bespecially if you usually do not like to eat breakfast, in order to get used to the early Suhur meal and this will give an alert to the stomach and our metabolism to understand the new routine, and to wake up early for breakfast helps to adjust and regulate the pattern and times of our sleep. (Make your breakfast a combination of carbohydrates that gives a feeling of fullness for a longer period and end your day with a light dinner).

Organize the appetite control by keeping a moderate food intake before Ramadan and avoid over-eating as some people think they should do to make up before the fasting days!,

Since increasing the amounts of food consumed increases the appetite and the inability to control it, this in turn will lead to difficulty in fasting and increase hunger during the day.

Keep three main meals a day and avoid snacks between them so as to facilitate the transition to fewer meals during the month and this will eventually help the body move to fasting easily.

Organize sleeping times, since regulating your sleep as quality and quantity is a key role in maintaining the balance of the body physically and psychologically, so avoid the sudden change in sleep and wake up when entering the holy month.

Be sure to sleep early in order to wake up early for the time of Suhur, with sufficient hours of sleep at night, since sleep in the day is not of the same quality of sleep at night.

And do not forget to take a short nap during the day in order to restore activity and ability to Pray Qiyam.

It is essential to supply the body with enough water and fluids before the start of fasting, because the body's water supply must be good, so as to avoid dryness of the body and keep it moist. It also helps to eliminate toxins and reduce hunger, and to burn fat as well.

So start drinking water regularly daily while staying away from juices, soda and diuretics such as coffee and tea.

Visit and review your doctor

If your health is not very good, or you suffer from a particular illness such as diabetes and high blood pressure, and you have doubts about your ability to fast Ramadan, contact your doctor to find out if you are in good health for fasting or not.

Fasting few days before the holy month of Ramadan to help us adjust gradually and so that our bodies become more willing to accept changes in our daily life, in addition, it is also a great opportunity to compensate for any fasting days we missed last year.

The absence or lack of digestive enzymes cause indigestion, bloating and gases, which means not enjoying the food, so the body must be processed with digestive enzymes depending on the foods that contain them, including (some milk, raw honey, mango, pineapple, apples, bananas). They also help digest foods that cause indigestion.

People suffering from high acidity in the stomach; this acidity will increase during fasting, so the stomach must be processed by keeping away from high-fat foods as well as the adoption of law-carbohydrate foods in addition to the foods that do not need the effort to be digested by the body.

Reduce the intake of tea and coffee gradually because the sudden stop from eating causes headaches to some people because of the sudden abruption of caffeine from the body.

The month of Ramadan is a great opportunity to get rid of smoking habit that is harmful to health and to give it up completely by adhering to the recommendations of healthy food and healthy lifestyle during the month of fasting, so begin to gradually reduce the number of cigarettes per day before the month of Ramadan to avoid the symptoms of sudden cessation such as: Irritability, anger, insomnia, impatience, and difficulty concentrating during fasting hours.

Adhere to healthy food shopping tips for Ramadan: Moderation and non-excessive purchases of large quantities of food, and this will lead to excessive intake of large amounts of food, stay away from food products rich in fat, simple sugars, high calories, and poor basic nutrients, stay away from canned and pickled, choose always fresh food products, increase the intake of fresh fruits and vegetables daily, besides low-fat dairy and fat-free meat and chicken.

And finally think about what you want to change in your life: you may need to end bad habits and live a healthier lifestyle. See what you can do to become a happier and more efficient person. The month of Ramadan grants you a grant opportunity to do so.

Dima Abo Alkhair
A dietitian who draw the health way, helps many people to lose weight and improve their health in a natural way! Love to work on nutrition of children and pregnant ladies!