Tips For Ramadan
What to eat in Ramadan, when to sleep and how to exercise
Indeed, the month of Ramadan is a month of great blessings and mercies. In this month, Allah Almighty bestows innumerable blessings on all of us. Allah Almighty always maintains His mercy on His servants. But sometimes He also tests His servants. Similarly, the month of Ramadan is also the month of Allah. There is a test from Allah for His servants, but in return for this test, many blessings are bestowed upon us. During this month, all Muslims go to Allah Almighty from Sehri to Iftar without eating or drinking anything and worship Allah Almighty for the whole month.
Useful food for Sehri and Iftar:
Sehri food:
Foods high in fiber and carbohydrates, such as pulses and grains. Dairy products such as milk, yogurt, eggs, etc. Fruits such as almonds, pistachios and walnuts.
Iftar food:-
Fruits rich in potassium, such as dates, grapes, apricots, etc. Grape juice, orange juice and apricot juice, etc. Vegetables such as spinach, potatoes, pumpkins, peas and cucumbers, etc.
Useful tips for Sehri and Iftar:
1: Sehri should definitely be healthy so that you can be energized for many hours. Eat foods that are high in fiber and carbohydrates, such as pulses and grains. These foods take a long time to digest. This will keep your body hydrated for hours.
2: Use sehri, especially milk, yogurt and lassi. Consumption of these items reduces appetite and thirst.
3: In the morning, eat food half an hour before the call to Fajr. And drink one to two glasses of water 5 minutes before the call to prayer, because drinking water immediately after eating is harmful to health.
4: Don't use salty and spicy foods in the morning, as they increase thirst.
5: Use vegetables. Vegetables naturally contain water and fiber, which reduces your feeling of hunger and thirst.
6: Break the fast with dates during Iftar and do not drink too much water. Drinking too much water at the same time can make you unwell. You should drink a glass of water every half hour after Iftar and meet your water needs.
7: Eat less at Iftar so you can have dinner.
8: Don't use unhealthy items like samosas, fritters and artificial drinks.
9: Use natural fruit juices instead of cold drinks and artificial drinks in Iftar.
10: Eat lentils and bread instead of spicy foods at dinner, and use yellow rice if you want to eat rice.
11: Take special care of your water needs during fasting. Drinking more water keeps the skin fresh. Drink plenty of water in moderation in the morning and in the evening after breaking the fast.
12: Fasting makes us feel very hungry, but it does not mean that you should eat too much at Sehri or Iftar. Rather, you should eat in balance.
Bedtime in Ramadan: -
It is important for a healthy person to get 7 to 9 hours of sleep daily. Sleep helps the human body to function better. The human body needs to go to rest to get rid of fatigue throughout the day. But we get our sleep at night, but we don't get this opportunity in Ramadan. Because we have to wake up due to various activities in Ramadan. So we need to have some such times to complete our sleep in Ramadan Make sure you get enough sleep for your daily sleep. You must sleep by 11:30 at night, because you have to get up early in the morning for sehri. Sleep for a while in the afternoon during Ramadan. This will complete your daily sleep. It will also help you to get up early in the morning. Do not go to bed immediately after eating but take a short walk to digest the food.
Exercise in Ramadan: -
It is not easy to exercise in Ramadan, because fasting lowers our energy. People who exercise on normal days start thinking that it will be difficult to exercise in Ramadan. There is good news for such people. You can also exercise in Ramadan. But for this you need to know when and what kind of exercise you should do. Dr. Javed Shah (Physician Specialist in Dubai) advised to exercise at night in Ramadan after Taraweeh prayers.
According to him, by this time we have eaten food and our body produces energy, it will be better to use different juices during exercise. Do not do any exercise in Ramadan in which your pulse rate is 150 per minute. Instead, you should do light exercise such as cycling, cross training, slugging (slow running exercise, break walk), etc. In order to maintain your exercise routine during this month, you should do it in the morning. You need to eat carbohydrate foods and protein foods after Iftar.
You also need to meet your water needs, why? In this type of exercise, a lot of water is excreted from our body in the form of sweat. We can eat delicious and spicy food later, but in this one month in particular, we have to work patiently. This is the month of testing patience and gratitude. We should worship Allah Almighty as much as possible and keep on giving thanks to Him. In addition, improve our sleeping hours and our exercise in Ramadan as mentioned above. Continue with By following all these tips, God willing, it will be easier for you to fast the blessed month of Ramadan.
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