Ramadan is almost here. 5 tips to enhance well -being and energy levels, if fasting

Ramadan is one of the most crucial months of the Islamic moon calendar. It is a time when the Koran was revealed to the prophet Muhammad (let him rest in peace).

Almost 2 billion Muslims around the world are observed this month of prayer and reflection, which includes a post between two prayers, Fajr at dawn and Maghrib at sunset.

Ramadan consists in cleansing the mind, body and soul and practically self -esteem. It is a time for spiritual growth and dedication to God (or Allah in Arabic). Ramadan also combines people for meals and celebrations, focusing on aid the less content.

Depending on where you live, Ramadan can mean a transition from 12 to 19 hours without eating or drinking anything, including water.

Our tests Departments of sustainable, dense food and nutritional drinks can result in better mood and a higher energy level than compliance with a regular diet during Ramadan.

Here’s what to consider if you are quick for Ramadan.

Do you have any health problems?

Fit Muslims are expected to quick during Ramadan when they reach maturation.

Shortbread older adults are released from fasting, like pregnant, breastfeeding and menstruation. Anyone who cannot participate in the post can make up for the omitted post to post.

People with a chronic illness or mental health may be released if the post poses a threat to their health. If you suffer from a chronic disease, such as diabetes, heart disease or kidney problems, and you want quickly, consult a family doctor.

Post may have solemn health consequences for people with certain patients and people who rely on prescription drugs. Some drugs should be taken at a certain time (and some with food) to be protected and effective.

If you do not drink enough water during Ramadan, your body may also deal differently with some drugs: they may also not work or cause side effects.

For people who can safely quickly, here are five tips to maintain well -being during Ramadan.

1. Plan in advance

As part of the preparation for Ramadan, get the necessary things. Plan your meals and hydration in advance to stay at the top of nutritional consumption.

Start gradually reduce caffeine during the week leading to Ramadan so that your body can adapt. This can aid in preventing or reducing Fasting headaches that many experiences at the beginning of Ramadan.

Gradually move the meals Suhoor AND IFtar Times, so your body gets used to novel meals.

2. Stay hydrated

Maintaining hydration is crucial during Ramadan. Women should Striving to drink 2.1 liters of water or liquids (such as coconut, limpid soups, broths or herbal teas). Men should strive for 2.6 liters.

Limit the consumption of sweet or artificially sweetened drinks and enjoy fresh fruit juice only in moderation. Sweet drinks cause a rapid enhance in blood sugar levels. The body corresponds to the release of insulin, causing a drop of blood sugar, which can leave you feeling Tired, sensitive and hungry.

Escalate hydration, including water wealthy in water, such as cucumbers and watermelon, in the diet.

3. Get your nutrients early

Before having a dawn, wealthy in nutrients, a sluggish meal with a lot of water.

Choose fit foods of nutrients density with proteins and fats made of lean meat, fish, chickpeas, tofu, nuts and seeds.

Choose whole grains, various vegetables and fruits and fermented foods, such as kimchi and pickles that can support digestion.

When preparing meals, consider grilling, evaporating or frying air instead of deep frying.

Stay away from processed foods, such as cakes, ice cream, tokens and chocolates, because they often lack the necessary nutrients and have a high number of sugar, salt and fat. Processed food is also low in fiber and protein, which are crucial for maintaining the sense of fullness.

4. Avoid temptation to go in the evening

At sunset, many Muslims meet with family and friends for a quickly groundbreaking evening meal (IFtar). On these occasions, there may be tempting excessive disorder of sweets, salty snacks and fat dishes.

But overeating can strain the digestive system, cause discomfort and disturb.

Instead, listen to the signals of your body, control your portions and eat – it means slowly and without dispersion.

Start with something tiny, such as a date and a glass of water. You can choose the filling Maghrib Prayer before returning to the main meal and more liquids.

5. Move

Finally, try to include featherlight exercises in your schedule to maintain fitness and muscle mass and promote sleep.

But avoid bulky training, sauna and intensive sports during fasting, because they can enhance dehydration, which may enhance the risk that you will feel delicate and falling.