Stay fit and healthy this Ramazan

The holy month of Ramazan is with us once again.Ramazan is the month of earning countless blessings and rewards. It is the month of sacrifices and generosity. Fasting for almost 30 days becomes easy with good health.However, if the balanced diet is not followed, one is prone to acquire some disorders related to the physical health.With some precautions you can stay fit and healthy this Ramazan.
Avoid dehydration:
When there is a lack of water in body, it is called as dehydration.This year Ramazanhas arrived in the month of May and will go on till mid of June. Owing to the daylight hours, the fasting period has gone up.Therefore, it is important to keep hydrated by drinking enough water to avoid adverse effects of dehydration during the holy month of Ramazan.
Extreme thirst, dizziness, bad breath, bad mood, headache, dry mouth, fatigue, blurred vision are common symptoms of dehydration. Some people during fasting experience muscle cramps, also a symptom of dehydration. It is said that precaution is better than cure, here are some useful tips to avoid dehydration during Ramazan. Fruits and vegetables like watermelon, tomatoes, cucumber, grapes, etc. contain high content of water and help reduce thirst.
If we eat too much protein or fiber it eventually make us thirsty during the course of the day. This happens because both proteins and fibers thrive on water in order to get digested. About 10% of your meal should comprise of fiber.
Avoid eating spicy and salty foods too much on iftar and dinnertime because excessive use of salt and spices can trigger thirst during fasting. Nutritionists warn that eating sugary foods increases thirst. Consuming artificial drinks, tea, and soft drinks can make you more thirsty during fasting.
It is recommended to drink lukewarm water instead of cold water as it is absorbed by the body faster. Avoid going outside during hot summer days as much as possible because high temperature and scorching sun doubled the chances of dehydration.
These days fresh coconut juice is available everywhere. Coconut water is a great source of electrolytes with simple sugars and minerals that replenish water loss.
Say no to weight gain:
Ramazan is an ideal opportunity to get optimum physical benefits. However, for some people, fasting causes quick weight gain. During Ramazan, you might be tempted to gain weight quickly because of overeating, addition of sugary foods and drinks on Iftar and Sehri time.
If you have a can of soda on iftar, you get 151 calories, 38 grams of sugar and no vitamins and minerals. Replace it with a cup of milk for 149 calories, 8 grams of protein and plentiful amounts of vitamins A and D, along with calcium, a must for bone health. Add an ounce of nuts with 170 calories, 6 grams of protein and multiple vitamins in salad and minerals over an ounce of cheese spring rolls or cheese samoosa.
In order to maintain a balance, 30 to 40 percent of your meal during Suhoor should be made up of proteins and the rest could be carbohydrates. It is important to avoid continuous eating especially between fasting break. Burgers fried foods and sugary foods are calorie dense foods. Junk foods like potato chips, smoosas and all types of candies etc could cause unhealthy weight gain.Eating uncontrolled amount of these foods can cause obesity at the end of the holy month of Ramazan.
This Ramazan, make fruits and vegetables part of your well-balanced and healthy eating plan. Fruits and vegetables are treasure of essential vitamins and minerals, fiber, and other substances that are important for good health.
Certain fruits like apples, guava, and bananas have unique anti-microbial compounds and easily available throughout the Ramazan season. All of these boost immunity and protect cells from free radical damage. Most fruits and vegetables are naturally low in fat and calories. An ideal meal plan of the Sehriconsists of fruits and vegetables, whole grains and lean meats, nuts, and beans. Natural fruit sugars keep the brain sharp so eating fruits in the morning will keep you energized and active all day during the fasting.
Further, choose right way of cooking such as instead of deep frying, cook your food with a little bit of vegetable oil, baking, roasting, steaming or grilling.
Risk factors for people with diabetes: During the month of Ramazan, if not managed well, fasting can lead to severe health risk for the diabetic patients. Doctors recommend that in order to minimize adverse effects related to diabetes such as hypoglycemia during fasting, treatment education and regular glucose monitoring should be startedseveral weeks prior to Ramazan.
At Iftar, break your fast with sugar-free and decaffeinated drinks to rehydrate your body and avoid dehydration. Do not sleep soon after your dinner; allow an interval of 2 hours. Avoid complex carbs right before bedtime. Ensure right nutrient intake at the time of Sehri. Suggested items include whole grain bread, whole grain low sugar cereals, beans and lentils.
Limiting physical activity during fasting hours and being more active after sunset is advisable.
Avoid overeating:
Upset stomach, bloating, gastric, and constipation are common digestive problems during Ramazan. The main causes of digestive problems are overeating at Sehri, Iftar and between the break of fasting. Eating too many foods built up pressure on stomach, this may cause the gastric acid to back up and lead to heartburn. The excess food will take longer time to digest and this slows down the digestion process.
Nutritionists warn that prolonged fasting can cause acidity in the stomach and the condition can be aggravated by consuming too much carbohydratesduring suhoor and breaking fast, so it will cause discomfort in the stomach and gastritis. Consuming too much carbohydrate during suhoor will also cause sugar craving, increase hunger in the afternoon, which will lead you to an excessive eating during Iftar.
Eating too quickly without chewing the food properly, can cause the problems of gastric, flatulence, and bloating. Fasting increases thirst and therefore we tend to intake more water during the fasting break. Too much liquid taken into the stomach during a meal may dilutes the digestive juices that are supposed to be working on breaking down the food and make the digestion process difficult.
To avoid stomach related problems it is important to eat slowly, chewing properly, avoid overeating, stay away from oily and spicy foods, and go out for a short walk after fasting.
Nutritionists recommend that Chapattis made without oil is also a good option that will provide you maximum protein nourishment without giving additional fats. There is also an option for sweet lovers. Instead of making typical sweets with lots of sugar, chocolate, honey or butter, make milk based sweets and puddings like rasmalai and barfee.