RAMADAN
Ramadan is one of the holy months, in which there is a change in times and routines, and this change affects many things, including: sleep, performing Umrah, nutrition, walking, and also affects the pregnant and breastfeeding mother. So we share with you some tips to help you in Ramadan.
Firstly: Healthy Sleep:
An adult needs about 8 hours of sleep every night so that the body can restore its activity, and reduce the feeling of fatigue and stress during the day. During the holy month of Ramadan, sleep disorders abound due to the irregularity of the body's biological clock. Therefore, it is important to avoid staying up late, sleep early until the pre-dawn meal and dawn prayer, then go back to sleep for 3-4 hours until the time for work.
To sleep well and have sweet dreams:
- Take a warm bath.
- Adhere to sleep and wake up times.
- Read the Holy Quran or your favorite book.
- Avoid watching TV or using mobile devices in the bedroom.
- Use thick or blackout curtains or an eye mask to avoid being awakened by light.
- Avoid drinking caffeine 4-6 hours before bedtime, or eating fatty meals just before bedtime.
secondly: Nutrition in Ramadan
It is good to diversify dishes and items during the month of Ramadan, but it is also good to choose them in a healthy way so that they are useful and rich in what the body needs. It is recommended to follow health recipes to prepare healthy and balanced meals.
Iftar in Ramadan
When breaking the fast, it is best to eat plenty of fluids and foods that contain some natural sugars for energy, while avoiding many foods or drinks with added sugars.
Suhoor:
Make sure to eat foods that prevent thirst and maintain body moisture, such as:
- Water and natural juices
- oatmeal
- Fresh fruits such as oranges, melons, bananas and apples
- or green power
- Rice and pasta (avoiding the addition of spices) and bread
- Yogurt with added fruits
Avoid: Excess salt and spices to cause thirst.
For healthy alternatives, you can substitute:
- Fried samosas > with grilled samosas.
- Sweetened juices and carbonated water > Natural juices and mineral water.
- Ghee and butter > with olive oil.
- Sauces > with olive oil and lemon.
Third: Walking
Tips for those who want to walk while fasting:
- It is preferable to delay the practice of walking so that it is completed before the Maghrib call to prayer.
- Choose the right place so that you do not get very tired and dehydrated.
- Stop walking if you feel dizzy, tired, or have difficulty breathing.
- Be careful of the road while walking to avoid falling.
- If you have a chronic disease, avoid walking without an escort.
- 30 minutes of walking for 5 days a week improves body health, and avoids the risks of physical inactivity, which ranks fourth in the world among the main risk factors for death.
- Replace elevator use with stairs.
- Park the car in a far place so that you can collect steps until you reach your destination.
Fourthly: Umrah in Ramadan
For a safe Umrah in Ramadan, do not forget to take precautions from your medicines that you need.
For more information for patients with asthma and diabetes and to avoid heat stress during Umrah, you can visit the
following link.
Fifth: Pregnant and Breastfeeding Mother
General guidelines for the breastfeeding mother in Ramadan:
- You should take enough rest during the day in Ramadan.
- Ensure to eat a varied and healthy food at multiple times.
- Make sure to take a sufficient amount of fluids and drink water around the clock.
- Make sure to eat the Suhoor meal to provide you with the necessary energy during the day.
- Avoid pans, fatty and salty food, and pickles so as not to cause thirst and dehydration
- Drink herbal tea such as anise and chamomile, mineral water, caffeine-free coffee and tea, or a glass of natural juice.
Pregnancy food in Ramadan
- Ensure that the pregnant woman and her family eat an integrated diet, as every meal should include protein, carbohydrates, vitamins, fats and mineral salts. Therefore, the value of each food source must be known. In general, pregnant women need additional sources such as iron, folic acid, and calcium. We advise taking them from natural sources, where you can visit Clinical nutritionist to prepare a nutritional meal program.
- Start your breakfast with simple sugars (such as dates and natural fruit juice) to raise your blood sugar level.
- Make sure that your meals contain all the ingredients of a healthy dish.
- Make sure to eat a Suhoor meal which contains the necessary materials that provide energy during fasting, such as whole grain bread, dried fruits, unsalted nuts, with milk or yogurt.
- To avoid heartburn, stay away from foods that contain a high percentage of fats, salts, and spices such as fried foods, pickles, cheese and fast food. Eat breakfast in stages and slowly. It is preferable to prepare the stomach with dates and water before starting the main meal. Divide your meals into four or five meals. Avoid lying down immediately after eating.
- Reduce drinking stimulants.
- Drink more fluids.
For further information:
Your Medication in Ramadan