۞Stay Healthy During Ramadan۞

❋❋❋❋❋❋❋❋❋❋❋❋❋❋❋

"O you who believe! Observing As-Sawm (the fasting) is prescribed for you as it was prescribed for those before you, that you may become Al-Muttaqoon (Pious)" [al-Baqarah 2:183]

Ramadan is a Detox.

★ The digestive system absorbs nutrients that every system in our body requires.

★ According to doctors, fasting cleanses our body systems by removing harmful toxins that accumulate from normal everyday life, helping absorb nutrients faster and more effectively.

★ This gives us better overall health and even radiant, glowing skin!

Eat Healthy!

There is no excuse to eat poorly. Why? You are already putting your body in deprivation mode which cause stress due to the lack of food. The worst thing you can do to yourself is to go feed yourself oily, fried, low nutrition-dense foods when being in a deprived mode all day (stress). It's far more important WHAT you eat then WHEN you eat it during fasting period.

★ Avoid simple carbohydrates such as sugary foods, cookies, cakes, crackers, chips, potatoes, white bread, white rice, and pasta.

★ Too much food, as well as unhealthy diet will also sap your energy and give you a stomachaches or even headache.

★ Go easy on the fried, oily, and spicy foods.

Avoid Caffeine Beverages.

Limit drinking teas, coffees, and energy drinks. Consuming these kind of drinks after iftar will cause your body to remove water (diuretics) which is not a smart thing as it increases chances of dehydration during the day.

Here is 6 foods (/fruits) that keep you hydrated:

❁ Cucumbers has 96% water

❁ Zucchinis has 95% water

❁ Tomatoes has 94% water

❁ Pineapples has 87% water

❁ Watermelons has 92% water

❁ Strawberries has 92% water

Don't forget to always-always-always consume 8-12 cups of water (fluid) /day!

Try to connect your water with your prayer. How?

❁ Wake up and prepare for suhoor ➡ Drink 1 or 2 cups of water

❁ Iftar - Break fast ➡ Drink 1 or 2 cups of water

❁ Pray maghrib and dinner Drink ➡ 1 cup of water

❁ Pray isha Drink ➡ 1 cup of water

❁ Make sunnah shalat and prepare for tarawih ➡ Drink 1 cup of water

❁ After pray 1 part of tarawih and during the break ➡ Drink 1 cup of water

❁ Break between tarawih rakaats ➡ Drink 1 cup of water

❁ Before going to bed ➡ Drink 1 cup of water

Divide your meals into 3 ➡ Suhoor, Iftar, and Dinner.

Eat foods that complex your carbohydrates, such as; whole wheat bread, brown rice, veggies & fruits!

Don't binge right after iftar! Eat slowly and chew properly.

Avoid ➡ Fried foods & fatty foods! It causes sluggishness and fatigue.

How To Maintain Your Fitness During the Holy Month.

Good fitness is 20% exercise and 80% nutrition. With that being said, there's a clear lack of nutrition during the fasting state. Although you probably don't want to hear this, but working out shouldn't be your priority. This is simply because that while you're fasting, working out can actually be more detrimental than beneficial. However, I'm not a fitness person, but here I give you some tips that I recently read on the articles that I found on Pinterest.

Work on the inside.
Your KEY objective during ramadan is to build your inner strength (im'man). I must highlight this part because your inner strength will allow you to create an amazing foundation for your mindset when seeking your perfect physique year-round. Building your physique comes through tenacity, dedication, and willingness. These characters can be developed or enhanced during this month and carried forward throughout the year.

Don't workout during fasting period.
The best time to do a weight-training is NOT while fasting. You should avoid training while fasting because it leads to dehydration. Being dehydrated inhibits performance, recovery, an ultimately increases risk of injury.

Train after breaking your fast.
The protocol to your training should be the following:
❁ No more than 3x resistance training workout /week.
❁ 30-40min routines.
❁ At intensity level of 60%.
❁ Full body routines.
❁ Consume a moderate-high carbohydrate drink.

Here's the TOP 5 Ramadan health tips! :

✿ Keep it simple! Break your fast with some organic dates and raw nuts - the protein in nuts slows the release of sugar into your bloodstream.

✿ Don't overheat. Always start with a light starter such as soup and salad. After a long period of fasting, you need ease back into eating without overdoing it.

✿ Stay hydrated. Like what I said before, don't forget to consume 8-12 cups of water per-day!

✿ Keep moving. Light exercise, such as walking for 15-20 minutes. It's best done in the evening hours, or immediately prior to iftar.

✿ Skip the sugary desserts. Eventho we knew that we should "break fasting with the sweet foods/drinks" but, don't over doing it. I mean, eat some fresh and naturally sweetened organic fruit instead. Such as Kurma! The best fruit in the world.

✿ Rest-up. Erratic sleep patterns will only make you feel more exhausted during a fast so make sure you get enough sleep!

Remember, healthy inside, fresh outside! Happy Ramadan, Dorkies! xx, Z.