How to Manage Your Diet During Ramadan

The holy month of Ramadan is a fantastic opportunity to deepen your connection with Allah, strengthen your belief in the Prophet Muhammad and empathise with those less fortunate than yourself. That being said, fasting for the entire month can be difficult and as such, it is important that you are doing all you can to make the experience smooth and manageable. 

One of the best ways that you can keep on top of everything throughout the month of Ramadan is by keeping healthy. Before the sun rises and when it sets and you have the meals of Suhoor and Iftar, you should ensure you are eating the right amounts of food and not overindulging as doing this can make you feel deflated and lethargic. 

Of course, staying healthy during the month of Ramadan is easier said than done. Be sure to use this month as a time to practice self-control, self-discipline, empathy and sacrifice and be sure to put this into practice with what you put into your body. Below, in collaboration with Hashmat’s Health – Halal Vitamins & Food Supplements, we are going to discuss in more detail some of the most efficient ways that you can manage your diet and keep healthy throughout the holy month of Ramadan. 

Drink Plenty of Water and Eat Foods that are Hydrating Throughout Ramadan

Throughout a day of fasting, all types of food and drink are prohibited and therefore, between Iftar and Suhoor, you should be drinking plenty of water. This is especially the case if you live in a hot country because this can make you sweat more and subsequently, you will be losing fluid throughout the day and not replenishing it until the sunsets. 

You can also increase the amount of water and fluid in your system by eating foods that are particularly hydrating. These foods include watermelon which contains a lot of water and can top up the amount you have in your body before you face your day of fasting. 

Be sure to keep caffeinated drinks out of your diets such as coffee, tea and fizzy drinks because when you drink a caffeinated drink, you tend to find that you urinate more often and this can lead to significant dehydration. This is going to make keeping up with the rest of your day very difficult. Also, when it comes to staying healthy throughout Ramadan, if you are drinking a lot of fizzy drinks then you are just adding more calories to your diet. 

Make Sure You Are Consuming the Right Food During Suhoor in Order to See You Through the Fasting Hours 

When you eat Suhoor, you might feel a bit tempted to completely overeat in order to set yourself up for the day, but this is actually not the best idea. If you do this, then you are setting yourself up to run out of energy and become sluggish throughout the day. Your meal for Suhoor should be wholesome and touch upon some good food groups in order to set you up with enough energy all the way until Iftar. 

A good idea is to eat some complex carbohydrates as these are great for providing you with energy throughout the day. Complex carbohydrates include the likes of fruits, vegetables, chickpeas, beans and lentils. All the energy from these foods are long-lasting, which is exactly what you want throughout Ramadan. Be sure to also have some low-fat dairy products like laban or labneh as this is also going to help. Finally, some other foods that can help fill you up and will also give you energy throughout the day include saturated fats such as avocado, salmon, olives, olive oil and also some unsalted nuts. 

Your meal for Suhoor should be wholesome and filled with nutritionally packed foods that include all the important vitamins and minerals to keep you at the best of your health. If you find it difficult to obtain these, then you may need to consider taking a supplement like those provided by Hashmats Health.

Make Sure Your Energy Levels Are Replenished by Eating a Healthy and Balanced Iftar 

There are a few ways that you can try to break your fast which will help you feel full and energised. A great example of this is by eating some dates because they are a fantastic source of fibre. You should also make sure that you use a good deal of vegetables in your meal because these are high in vitamins and nutrients. 

Another good choice when it comes to staying healthy and replenishing your energy levels is having whole grains because these can provide the body with a lot of fibre. Baked or grilled lean meat is a good idea, as is skinless chicken and fish because these are both great sources of protein. 

The main food that you are going to need to avoid when replenishing your energy levels is processed food, fried food and food that is high in both sugar and fat. These foods will make you feel lethargic and zap any energy, so they are not good to have throughout the holy month of Ramadan. Vitamins such as Iron and Vitamin Bs are important for energy release. It may be time to start considering opting for a nutritional supplement during the month of Ramadan so you can obtain bio-elements that will boost your bodies energy release. 

Ensure you are supplementing your diet with the correct vitamins and nutrients

The disrupted eating habits make it tough to keep your body nutritionally satisfied. This means it’s important to obtain key nutrients from other sources such as supplements to help your body achieve its nutritional goals.

Ramadan is also a time where a lot of us feel lethargic and tired, and so nutrients such as Iron and Vitamin B’s can really give you an energy boost! These nutrients have been associated with a normal immune system and reducing tiredness and fatigue.

Vitamin C is another important one as it is well known for its relation to immunity, however, it’s lesser-known for a very important benefit – collagen formation in the body. The reliance on diet for healthy hair is evident and when you’re missing out on a lot of nutrition it may really influence your hair!

We both know that you’re not eating enough oily fish during Ramadan and you’re probably not following the NHS guidelines. Omega-3 are important fatty acids that we cannot produce in our bodies and must obtain through food and it’s so important for your heart, brain and vision

We’ve saved the most important one till last. When we’re low on energy, we always try to stay indoors and relax, which means we’re hiding from sunlight and the all-important Vitamin D! Our bodies naturally produce this powerful nutrient from the sun’s rays. The benefits are endless! Vitamin D helps boost your immune system, muscles, teeth, bones and more!

Hashmats Health have developed their Luxury Health 30-Day Bundle to provide you with everything listed above and more this Ramadan. The bundle includes their Flagship A-Z Multivitamins, Hair, Skin & Nails Vitamins, Fish Oil Omega-3 and Vit-D3 1000iu. We recommend that you take A-Z Multivitamins and Vit-D3 during Suhoor, and the other two during Iftar so you can be at your best health during Ramadan.

Would You Like More Information on Ramadan and Islam?

If you’re a practising Muslim and would like to be kept up to date with topics surrounding the likes of money, food, mental health, travel, charity, Ramadan and more, then be sure to follow our blog over at Rizq. We are dedicated to discussing traditional Muslim values and exploring them in more detail together.

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