5 Ways To Stay Healthy While Fasting During Ramadan

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July 1, 2014 9:31 AM EST

Ramadan will officially start on June 28, 2014. During the Muslim holy month, worshippers all over the globe will have to stay away from food and drinks from sunrise to sunset. There were plenty of incidents in the past where Muslims pass out or lose strength to go through work or school due to lack of nutrition. Here are some healthy tips while fasting during Ramadan.

REUTERS/Zoubeir Souissi
People buy bread on the first day of the Muslim holy fasting month of Ramadan, in a market downtown Tunisia

1. Exercise

Exercising will actually help distribute nutrients properly throughout the body so you can have the needed energy and strength during the day even while fasting. There are special exercises recommended that will help improve blood circulation and increase oxygen distribution to the brain, thereby keeping you from passing out even without food or drink for hours. Exercising for 20 to 40 minutes once a day via light or cardiovascular activity will boost health.

2. Take sugar

Taking moderate amounts of sweets will increase energy and prevent blood sugar spikes which can cause dizziness and nausea. Also look for good sources of sugar like dates and fruits, instead of junk food and chocolates.  Making good food choices will help keep you full throughout the day.

3. Get enough nutrients

When the time comes for you to eat at sundown, eat adequate amounts of protein and complex carbohydrates such as oatmeal, fish or chicken and lean cuts of beef or lamb. Also take sources of fiber like broccoli, green leafy vegetables and sweet potatoes. There are also power drinks that will provide the needed energy for hours.

4. Take a multivitamin

Supplements will greatly help improve your overall nutrition. Fasting means taking less calories or food on a daily basis so make sure you get enough vitamins and minerals to ward off disease and infections. Taking antioxidants like nuts and berries will also help keep you protected from infection and flush out harmful toxins in the body.

5. Drink lots of water

Dehydration is a common occurrence among Ramadan observers. Drink 10 to 12 glasses of water. You may also nibble on ice chips to keep your mouth and lips moist. Avoid soda and sweet drinks that lead to dehydration.

Consult your physician before embarking on a fasting regimen. Some individuals may be prohibited from fasting especially if they have heart problems or conditions like diabetes. Do not risk your health for the activity. Older individuals may be recommended to fast only for fewer hours than the average adult. 

(Photo: REUTERS/Zoubeir Souissi / )
People buy bread on the first day of the Muslim holy fasting month of Ramadan, in a market downtown Tunisia
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