Ramadan is finally here which means it’s time to reset, reflect, pray and spend time gathering with family. It’s also a time of fasting from dawn to sunset which may feel challenging to balance with lifestyle, work, and/or school. Depending on your schedule and health goals, movement and nutrition is crucial to manage during the month of Ramadan. Want to use this time to focus on your own nutrition? Unsure how to get through the month? Here are a few movement-based, nutritional and sleep-related health hacks to get you through Ramadan. Better yet, add these tools for a healthy routine throughout the year!
[Read Related: ‘Why Aren’t You Eating?’: The Ramadan Struggle for Muslims With Eating Disorders]
Remember if you have any pre-existing/existing medical conditions, menstruating or pregnant, please consult with your healthcare provider for safe nutrition and exercise advice pertaining to you.
What is Ramadan?
It is a sacred month of the year for Muslims; a time for spiritual discipline. During this time no food, water or medication is consumed from dawn till dusk. There are two main meals which are the ‘suhoor’ or ‘sehri’ — consumed before dawn — and the ‘iftar’ — eaten to break the fast at sunset. Essentially this time includes fasting without food or water and taking the time to reflect, pray and give to those in need.
Nutrition Hacks for Suhoor/Sehri
Have a savory meal or breakfast
Having a savory meal in the morning can also prevent a blood sugar spike and curb hunger for the rest of your day. Think of a meal that includes protein, carbs, and fat. For example, eggs, avocado, spinach, feta cheese, sourdough bread or a smoothie packed with chia seeds, protein powder and fruit. Consult with your prescribing physician, but taking medication during this time could be ideal.
Aim for 20-30 grams of protein, healthy fat and complex carbs
Intake of this amount of protein during sehri will keep you full and curb hunger. Curbing salt will also decrease thirst. Proteins include eggs, smoked salmon, cottage cheese, whole milk greek yogurt, chicken breast, turkey. Clean protein powder brands such as Thorne or Slate offer non-dairy and dairy options for on-the-go, easy protein. Add water or milk, shake and go!
Hydration is key
As much as you’d like to continue your caffeine addiction, coffee is a diuretic which means you will be urinating more and can cause dehydration. During this time, opt for lower-caffeinated tea. Matcha, believe it or not, has high levels of caffeine and can cause frequent urination. Though if you need a slight caffeine fix, matcha does have a more stable energy profile and releases caffeine slower which prevents crashes.
Drink fluids throughout the night even if you are not feeling thirsty. Thirst is a sign of dehydration. Additionally, try adding LMNT, an electrolyte supplement without sugar, to maintain electrolyte balance with the increased amount of water intake.
Hunger pangs
We all know that moment may happen. Some ways to mitigate or manage headaches could be to apply some heat or ice to the area for 10 minutes, on and off. Box abdominal breathing can also help mitigate and stimulate the parasympathetic. Take a deep inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds and hold the exhale for 4 seconds.
Supplementation
It is recommended to not initiate any new vitamin or supplementation regime during this time especially without eating for an extended period. If you already use supplements, they can be taken during sehri or iftar.
Nutrition Hacks for Iftar
Break fast with date
Dates are a natural source of sugar. However, if you pair dates with greek yogurt, protein, and a fat later, they can help stabilize blood sugar as well as ward off hunger.
Start meal with salad, vegetables or soup
Fiber lines the digestive track and helps with blood sugar balance. Balancing blood sugar can curb your appetite for the next day. Soup, filled with vegetables and fiber, is especially helpful and can keep you hydrated!
Again, prioritize protein
Aim for 20-30 grams of protein, again. Animal proteins include, turkey, chicken breast/thigh, beef, milk, yogurt, eggs, cheese, fish, and poultry, which contain amino acids and maintain muscle mass. If you are vegetarian, choose proteins such as legumes, tofu, lentils, eggs, greek yogurt, cottage cheese, quinoa, and/or almonds.
Chew slowly and eat mindfully
Taking the time to eat mindfully can help getting more in tune with how your body is feeling. Rightfully so, it is easier to overeat after breaking a day-long fast. Our brains do not register that we are full until much later; after we are done eating.
Try to air fry or bake your favorite snacks
Typically fried foods such as samosas and pakoras contain a lot of oil, saturated fat and carbohydrates. Of course enjoy in moderation, however these types of foods every day for 30 days are not in your regular diet and can have a minor impact on your health. Most importantly, these foods will increase a spike in insulin and not keep you full for longer periods of time. Air frying is a great option to decrease the oil content in these foods.
Use sweeteners, if need be
Use Monkfruit sweetener or raw honey, if possible, with Ramadan favorites such as lassi and sharbats (instead of sugar or cane sugar).
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Sweets after Iftaar
The best time to have sweets is after a meal. Fiber, protein, carbs and fat are lining the GI tract and lessen the blood sugar spike. Especially while prioritizing protein and fiber.
Enjoy foods with high water content
Foods such as watermelon, oranges, apples, blueberries, cucumbers, tomatoes, and spinach, have increased water content. Any increase in hydration can help.
Walking/movement after iftar for at least 10 minutes
Avoid going to bed right after eating a heavy meal. Prayer involves movement but try to include walking for at least ten minutes after iftar, or get involved in chores like doing the dishes, putting away laundry, or engaging in some ankle pumps that contract the calf muscles and can lessen the glucose spike after a meal as well as aid in digestion.
Movement Recommendations
Maintain the current fitness level you have
This is not the time to start a new workout routine, set a PR or train for a marathon. This is the time to maintain the current fitness level you are at and perhaps scale back. The most important thing is listen to your body and when eating, prioritize nutrient dense/water-rich food.
Movement is important since there is a sudden change in timing of eating
Try shorter workouts of about 30 minutes and body weight strength training
Reduce volume and intensity
Avoid intense cardio as that will increase thirst temptation. Shorter and lower intensity workouts will keep you moving. Limit cardio such that it does not take you over 60/65% max effort.
Listen to your body
If you are feeling tired, lethargic, unmotivated to exercise or move, that is okay. Listening to your body cues is very important. Do what feels right for you.
Find a time that works for you. For example:
- Resistance training: 1 to 1.5 hours before or after iftar
- Yoga or pilates: 1 to 1.5 hours before or after iftar
- Walking: right after iftar or try to aim between 7000 to 10,000 steps throughout the day
[Read Related: Ramadan is My Spiritual Sanctuary for Healing in a Chaotic World]
Remember, these are just generalized recommendations to assist you in navigating Ramadan. Do not forget to enjoy foods that you love to eat in moderation, self-reflect, and spend time with family. These recommendations can also be implemented after Ramadan for a nourished and well-balanced lifestyle!
Disclaimer: Please consult with your doctor regarding medications, nutrition and supplementation. These are generalized recommendations and not considered health advice.
And if you are taking any medications, be sure to ask your healthcare provider if you can safely alter the time of day you’re taking them. If you feel unwell during a fast, rest and consult a clinician if your symptoms do not improve.
