Educational Content

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, Umrah performance, nutrition, and physical activity such as walking. It also affects the pregnant and breastfeeding mother. Therefore, we share with you some tips to help you in Ramadan.

Firstly: Healthy Sleep:
Most adults need about 8 hours of good sleep every night to restore 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 and go to sleep early, wake up for the pre-dawn meal (Suhur) and dawn (Fajr) prayer, then go back to sleep for 3-4 hours until 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 during Ramadan:
It is good to diversify dishes and items during the month of Ramadan, but it is also good to choose them healthily so that they are useful and rich in what the body needs. It is recommended to follow healthy recipes to prepare useful and balanced meals.
Iftar in Ramadan:
When first breaking the fast go for plenty of fluids and foods that contain some natural sugars for energy such as dates, 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 soup
• Fresh fruits such as oranges, watermelons, bananas and apples
• Green salad.
• Rice and pasta (avoiding the addition of spices) and bread.
• Yogurt with added fruits.

Avoid: Excess salt and spices as they cause thirst.

For healthy alternatives, you can substitute:

• Fried samosas with grilled samosas.
• Sweetened juices and carbonated water with 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:

1. It is preferable to delay the practice of walking so that it is completed before the Maghrib call to prayer.
2. Choose the right place away from sun heat so that you do not get very tired and dehydrated.
3. Stop walking if you feel dizzy, tired, or have difficulty breathing.
4. Be careful of the road while walking to avoid falling.
5. If you have a chronic disease, avoid walking without an escort.

30 minutes of walking for 5 days a week can help you improve your health and avoid the risks of physical inactivity, the fourth leading cause of early death globally.
Replace elevator with stairs and park your 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 your prescription medicines.
For more information for patients with asthma and diabetes and to avoid heat stress during Umrah, click here.

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 varied and healthy food at multiple times.
• Make sure to take sufficient amount of fluids and drink water around the clock.
• Make sure to eat the Suhoor meal to get the necessary energy during the day.
• Avoid fried, fatty and salty food, and pickles to avoid 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 balanced 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 a 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 that contains the necessary materials that provide energy during fasting, such as whole grain bread, fresh 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 and avoid lying down immediately after eating.
• Reduce drinking stimulants.
• Drink more fluids.

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