As the holy month of Ramadan approaches, many of you must prepare for the spiritual journey of fasting, reflection, and charity. However, to fully observe the spirit of Ramadan, it is essential to follow some healthy diet and fitness tips to stay healthy.

Whether looking for nutritious meal ideas or tips for staying active, eating a balanced meal and exercising regularly should be your top priority in Ramadan. This blog delves into 5 foods and lifestyle habits to keep you active and energised during Ramadan for a spiritually transformative experience.

The Importance of Healthy Diet in Ramadan

Following healthy diet and fitness tips are essential to ensure a healthy fasting routine. A healthy routine, combined with adequate exercise, and a well-balanced diet yields numerous benefits for your body, some of which are:

• Improved cognitive function: 

According to studies, eating a balanced meal during Suhoor and Iftar leads to improved brain function and enhanced cognitive ability, preventing neurological disorders and early memory loss

• Reduced inflammation:

Healthy diet and fitness tips go a long way in ensuring your body fights off any chronic diseases, some of which are caused by inflammation. In one study, scientists found that fasting increased the levels of a chemical in the body that is known to inhibit inflammation. 

• Weight loss:

If you want to lose weight non-hazardously, fasting and eating a balanced meal during Ramadan are the best options. Along with reducing extra weight, fasting uses the stored fat reserves in your body, leading to effective weight loss. 

Learn more about 9 types of tea that promote weight loss here. 

Diet and Lifestyle Habits to Stay Healthy during Ramadan

Fasting during Ramadan requires dedication and commitment, as it is a transformative journey for your mind and body. Follow these healthy diet and fitness tips to stay healthy and on top of your health this Ramadan:

1- Incorporate Super-foods in Your Ramadan Diet

Did you know you can stay active and full by consuming high-energy foods in your Suhoor meal? Incorporate these superfoods as part of your healthy diet and fitness tips for optimal health and fitness this Ramadan:

• Dates

Dates are a great source of natural sugar and are the first food you eat when you break your fast. Rich in potassium, minerals, and copper, dates can be included in desserts, milkshakes, or bread.

• Barley

Barley is an extremely healthy and nutrient-dense food that must be included in your Ramadan diet if you aim to eat nutrient-dense foods for fasting. It is rich in vitamins, antioxidants, and minerals and is a rich source of fiber that keeps you full for longer.

• Vegetables

Raw vegetables may not be the tastiest item on your Iftar menu, but they can keep you active and full for longer. Vegetables such as carrots, broccoli, and beans add essential protein and nutrients into your system, giving you the energy to keep you going through the day. 

2- Balance Rest and Exercise

To stay healthy and active during Ramadan, it is essential to balance rest and exercise. However, to closely observe a healthy diet and fitness tips, you should not overexert your body as it can drain your energy and lead to exhaustion. Some safe exercise tips to follow this Ramadan are:

• Stay Hydrated: proper hydration is the key to staying fit and active. Aim to drink at least 7 hours of water during the non-fasting hours to make up for the whole day and the fluids replenished during exercise
• Avoid Overexertion: Ramadan is a time for body maintenance, not overexertion. Do not push your body limits, eat balanced meals, and avoid High-Intensity Interval Training (HIIT), focusing on gentle activities such as yoga, walking, or light resistance training.
• Time your Exercise Routine: The timing of exercise plays a crucial role in maintaining your fitness. Aim to exercise after Sahoor and opt for some light exercise at least 2 hours before bedtime to allow your body to wind down properly. Moreover, do not overexert before Iftar, as it could lead to muscle cramps and pain.

Battling depression and anxiety? Follow these diet and exercise tips to manage stress effectively. 

3- Establish a Healthy Daily Routine

While Ramadan is a month of self-reflection and community service, time is undoubtedly the most important asset you can utilize. Other than following a healthy diet and fitness tips, make the most of your time and set a productive Ramadan routine that focuses on the following:

• Start Early: Set your early productive hours around the Suhoor meal. This is the time you will be most productive and active. 
• Set an Hourly Routine: Divide your day into hours where you can focus on work and rest
• Rest Before Iftaar: it is important not to overexert yourself before Iftaar, so get some rest and allow your body to unwind
• Sleep Early: Getting to bed early means you can wake up rejuvenated for Suhoor and focus on your day.

To lose weight effectively, read this 8-week beginner fat loss workout regime now. 

4- Prioritize Sleep and Rest

To ensure optimal sleep hours during Ramadan, follow these tips:

• Create a restful environment conducive to sleep, especially at night, so you can wake up quickly for Suhoor
• Limit screen time by minimising the use of TV, mobile phones, and laptops at night
• Get enough sleep and rest during the day to save your energy.

5- Practice Mindfulness to Reduce Stress

If you feel stressed during Ramadan, inadequate rest and a lack of healthy diet are probably to blame. To manage stress and anxiety, practice mindful meditation and yoga during Ramadan to unwind after the whole day of fasting. Get enough rest, interact with your loved ones, and volunteer to help the needy to feel good and happy. 

Wrapping It Up

Ramadan is a time for self-reflection, spiritual healing, and recovery. However, to make the most of your time and stay healthy during Ramadan, it is critical to follow healthy diet and fitness tips and set a productive routine for productive and blissful days of fasting. Happy Ramadan!