A guide to staying fit and healthy during Ramadan

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• Ramadan is a time for self-discipline, and this includes moderation in eating and activity. Don't overindulge during Iftar and avoid excessive physical exertion

Ramadan, the holy month of fasting, is a time for spiritual reflection, community, and self-discipline. While it's a period of immense spiritual growth, maintaining physical health and fitness during this time can present unique challenges, especially in the context of Bangladesh's climate and lifestyle. 

As a fitness enthusiast and advocate for healthy living, I, have prepared this guide to help you navigate Ramadan while prioritising your well-being.

The long hours of fasting, coupled with changes in sleep patterns and dietary habits, require careful planning to ensure you receive adequate nutrition, stay hydrated, and maintain your fitness levels. 

This isn't about extreme measures, but rather smart choices that support your body during this special time.

Nutrition: Fueling your fast

The pre-dawn meal (Sehri) and the evening meal (Iftar) are crucial for providing your body with the necessary energy and nutrients. Focus on complex carbohydrates like whole grains, oats, and brown rice for sustained energy throughout the day. 

Include protein-rich foods such as lentils, beans, fish, chicken and eggs. You could also add whey protein powder to maintain muscle mass. Don't forget fruits and vegetables for essential vitamins and minerals. Dates are an excellent source of quick energy and are traditionally consumed to break the fast.

For sehri, opt for a balanced meal with complex carbs, protein, and fiber. Avoid sugary drinks and excessive oily foods, as they can lead to sluggishness and thirst later in the day.

And for Iftar, break your fast with dates and water. Avoid overeating immediately. Start with a light meal, like a soup or salad, before moving on to a more substantial dish. Grilled or baked options are preferable to fried foods. Control portion sizes and avoid excessive sugar intake.

Hydration: Staying refreshed

Dehydration is a major concern during Ramadan, especially in hot and humid climates like Bangladesh. Make a conscious effort to drink plenty of water between Iftar and Sehri. Carry a water bottle with you and sip throughout the non-fasting hours. 

Coconut water, unsweetened fruit juices, BCAA supplements with good electrolyte profile which can also contribute to hydration. Avoid sugary drinks and excessive caffeine as they can actually dehydrate you.

Exercise: Maintaining your fitness

While strenuous exercise might be challenging during fasting hours, staying active is still important. Light exercises like mild resistance training, walking, stretching, or yoga can be beneficial. The best time to exercise is usually after Iftar when your body has been replenished with food and fluids. 

Listen to your body and avoid pushing yourself too hard. If you feel dizzy or lightheaded, stop immediately and rest.

Sleep: Prioritising rest

Changes in sleep patterns are common during Ramadan. Try to maintain a consistent sleep schedule as much as possible. Aim for at least 7-8 hours of sleep, even if it's broken into shorter periods. 

Adequate rest is crucial for maintaining energy levels and overall well-being.

Important considerations

Consult your doctor, If you have any pre-existing health conditions like diabetes, hypertension, thyroid disorders, cardiac conditions etc and review your medications based on the month of Ramadan. 

Focus on moderation: Ramadan is a time for self-discipline, and this includes moderation in eating and activity. Don't overindulge during Iftar and avoid excessive physical exertion.

Ramadan is a special time for spiritual growth and reflection. By following these guidelines, you can ensure that you also maintain your physical health and fitness, allowing you to fully embrace the blessings of this holy month. Remember, a healthy Ramadan is a fulfilling Ramadan.