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Follow Some Rules to Maintain Good Health During Ramadan

Rules to Maintain Good Health

Our daily routines change a lot during Ramadan compared to other months. Meal times, sleep times, and those who exercise also change a lot. We should focus on how your lifestyle for good health should be during Ramadan, how and when to eat, and how to do other things.

Many of us overeat at Sehri or Iftar during fasting, which is not desirable at all. And we present to you all the mistakes that we usually do in the month of Ramadan and we also tell you how to fix them.

Mistakes and their remedies for health:

Eating fried food not good for health:

Junk Food for Health

Many peoples think that iftar is not complete if there is no junk food, or other fried foods. But think about it, fasting all day leaves our stomachs empty and very hungry and weak. On top of that, if so, many oily foods are eaten together, do you know what could happen to you?

By not eating for a long time, the body’s enzymes, which are created through your digestive process, are shut down. Also, the mucous lining inside the stomach is also compressed, due to which any oily, hot, fried food suddenly falls into the stomach, and only then heartburn can start.

Then headache, stomach problems, weakness, lethargy, constipation, ulcers, acidity, digestive problems, etc. will be your daily companion of fasting. Also, these foods are high in calories. As a result, you will not gain weight.

Read: Health Problems and Remedies During Ramadan Month

Correct rule:

Avoid fried foods as much as possible for good health. Foods that are cold in the stomach should be taken such as curd, red rice, red flour bread, soft hotchpotch or noodles, etc. Try to keep them with fruits, salad, vegetables, fish or meat, or pulses or eggs.

Eating sugary foods and drinks:

Sweet Food for Health

It is good to eat sweet food for body energy, but our body does not need food and drinks with extra sugar, so try to avoid sugary foods. That’s because sugar quickly spikes insulin levels in the blood, giving your brain a temporary boost of energy that soon dulls and leaves you feeling powerless and weak.

In addition, sugar is refined sugar, which enters the body and causes various problems, such as weight gain. There are many sweet foods like falooda, sweets, biscuits, cakes, cornflakes, etc. are eaten more during fasting. But they are high in calories as they are high in sugar. So, try to avoid them.

Many drinks sugary soft drinks to quench their thirst during fasting, which harms the stomach and causes sleep problems, acidity, ulcers, weight gain, etc.

Correct rule:

Iftar should include sugar-free food and drink, e.g.: any fruit or fruit syrup. Instead of drinking soft drinks, try to drink plenty of water at that time. You can drink bottled water if you want.

Avoiding Complex Carbohydrates for health:

Complex Carbohydrates for health

Carbohydrates also provide energy to our body, so after breaking the fast, many eat more carbohydrate-rich foods such as rice. White flour or white rice is generally consumed a little more in some countries.

As a result, the insulin levels in the body increase, and the chances of becoming diabetic are high, besides, they do not take much time to digest, as a result of which hunger strikes quickly.

Correct rule:

Except for white flour or white rice such as red rice, or red flour, these should be eaten. Eating them will digest slowly, and you will feel hungry after quite some time. And the amount of sugar in the blood cannot be high.

Eating gourmet food:

gourmet food for health

Many people think that it is forbidden to eat fried food, so what happened to tehari, biryani, haleem, fried chickpeas, and junk food? But why don’t you understand for once that these are oil-based foods too?

Correct rule:

Eat fiber-rich foods in your diet like red flour, grains, nuts, chickpeas, sweet potatoes, milk, pulses, vegetables and salads, and fruits, etc. but cook with little oil.

Try to have at least one meal of fish during fasting and refrain from eating meat every day. Your diet should include all kinds of nutritious and vitamin-rich foods, such as carbohydrates, meat, vitamins, fats, minerals, fiber, milk, yogurt, etc. should be eaten regularly.

Read: Constipation and Health in the Ramadan

Eating too much food or not eating enough calories for health:

Fasting all day and starving, we wait at Iftar for the call to prayer. And we’ll jump around and eat like crazy. You know what? By overeating like crazy, the original purpose and object of fasting, moderation, is lost and along with it, the digestion process in our body is disrupted. Consuming so much food at once can lead to weight gain, stomach problems, and the risk of gastric fullness.

Correct Rule:

Just as we eat small moderate meals every now and then outside of Ramadan to maintain good health, we should also eat moderately during Ramadan. For example: eating a small amount at Iftar, eating a small amount of dinner, and also eating a moderate amount of food at Sehri.

All three meals should be eaten in moderation, and never go without food. It can weaken your body. Just like in other months, during fasting, you should measure calories and eat in moderation. Eat normal food according to physical needs and rules.

Eating Seheri:

Many people fall asleep after dinner. It is not right to do it, first of all, it is Sunnah to eat Sehri. If you do not play Sehri, you will be deprived of the mercy of God. As a result of which the body may become weak. Many people think that those who are overweight will lose weight by eating two meals a day.

But while losing this weight, you will become so physically weak that it will be difficult to stand up. Besides, without taking Sehri, the stored energy of the body is depleted, as a result of which the body gets tired and it takes a lot of trouble to keep the fast.

Correct rule:

Eat Seheri no matter how hard it is and try to drink more water, fruit, or milk.

Consuming caffeinated drinks or food:

caffeinated drinks

The amount of tea and coffee should be reduced after fasting throughout the day or during Sehri. If strained, you may suffer from constipation, dehydration, and sleep problems. This is because caffeine is a diuretic, which draws water out of your body.

Correct rule:

Those who cannot go without food at all. They eat mildly caffeinated foods, such as green tea. Avoid consuming caffeine at bedtime. Otherwise, you can go crazy with a thirst for water all day.

Exercising while fasting for health:


You should never exercise while fasting. Because after exercise you will be very thirsty and our body needs nutrients before exercise. Otherwise, the body will become weak, the metabolism will decrease and the muscles will be wasted, which can lead to muscle damage.

Correct rule:

Those who exercise regularly should take a short time after iftar and do light exercise. Because your body is weakened by not eating all day, so avoid heavy exercise.

Remember, to keep yourself healthy during fasting, you need to eat in moderation, eat nutritious and healthy food, have a work plan, and exercise regularly at the right time.

Many people may think that I can be different from the way everyone in the house goes. For example, everyone eats fried food, but if we want to, we can change our habits and make everyone in the family aware, encouraging them to follow the right path which will benefit everyone’s health .

Therefore, the month of fasting can be our month of self-restraint and worship. Instead of wasting money and time on food, that time should be concentrated on worship. Remember people are slaves to habits, only you can create the right habits.

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