Nourishing Your Body and Spirit: A Guide to Staying Healthy During the Fasting Month
14 Mar 2024
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Nourishing Your Body and Spirit: A Guide to Staying Healthy During the Fasting Month

 

As the holy month of fasting approaches, it's not only a time for spiritual reflection but also an opportunity to focus on maintaining good health. Fasting requires discipline, and ensuring your body receives the essential nutrients is crucial. In this guide, we'll explore tips on staying healthy during the fasting month.

 

1. Suhoor – The Pre-Dawn Meal

 

Start your day with nutritious food to sustain your body throughout the 12-13 hours of fasting

Eat more whole foods like grains, eggs, fruits and vegetables

 

Start your day with a nutritious suhoor to sustain you throughout the day. Include complex carbohydrates, proteins, and healthy fats. Opt for whole grains, eggs, dairy, fruits, and nuts. Hydrate well to prevent dehydration during the day.

 

2. Balanced Iftar

 

Break your fast with a balance meal to replenish your body with the important nutrients

Start your break with dates, and eat break your fast with a balanced carbohydrates, protein and vegetables

 

Breaking your fast with a balanced iftar is key to replenishing energy levels. Begin with dates and water, followed by a soup, salad, a source of lean protein, complex carbohydrates, and vegetables. Avoid excessive fried or sugary foods.

 

3. Hydration

 

Make sure to stay hydrated before and after your fast

Recommended to drink liquid that hydrates your body and avoid liquid that will dehydrate your body such as coffee and tea.

 

Stay adequately hydrated during non-fasting hours. Water, herbal teas, and natural fruit juices are excellent choices. Avoid caffeinated and sugary beverages, as they can lead to dehydration.

 

4. Mindful Eating

 

Even though you may be fasting for more than half a day, it is important to be mindful on what is going in your body.

However hungry you may be, remember to chew your food to prevent any indigestion

 

Practise mindful eating during iftar and suhoor. Chew your food slowly, savoring each bite. This helps in better digestion and prevents overeating.

 

5. Nutrient-Rich Foods

 

Remember to always replenish your body with food that can provide your body full of nutrients

Fruits, vegetables, whole grains, lean proteins and healthy fats is essential throughout this fasting period

 

Include nutrient-dense foods in your meals. Fruits, vegetables, whole grains, lean proteins, and healthy fats are essential for providing the necessary vitamins and minerals.

 

6. Light Exercise

 

You may avoid intense work out session, however, it is recommended to do some light exercise or stretching after iftar to aid in digestion and improve your blood circulation

If you want to do intense workout, save them for non-fasting hours

 

Engage in light physical activity, such as walking or gentle stretching, after iftar. This can aid digestion and improve overall well-being. Save more intense workouts for the non-fasting hours.

 

7. Ample Rest

 

Make sure you get enough rest for your body to reset

Lack of sleep can affect your energy levels the next day

 

Ensure you get enough restorative sleep during the fasting month. Lack of sleep can affect your energy levels and overall health. Establish a calming bedtime routine to promote quality sleep.

 

8. Mental Well-Being

 

This holy month is not just about fasting food but also fasting from negativity

Take this opportunity of this holy month to grow yourself spiritually and mentally

 

Fasting is not only about refraining from food but also an opportunity for spiritual growth and self-reflection. Take time for prayers, meditation, or activities that bring you peace and joy.

 

9. Limit Caffeine and Sugars

 

Cut down on unhealthy beverages and ingredients

Unhealthy beverages and ingredients can lead to energy crashes and disrupts your energy throughout the day.

 

Cut down on caffeinated beverages and sugary foods. These can lead to energy crashes and interfere with your sleep patterns.

 

10. Consult a Healthcare Professional

 

Always remember to consult a professional when you need advice

Never take matters into your own hands without professional helps

 

If you have pre-existing health conditions or concerns about fasting, consult with a healthcare professional. They can provide personalised advice based on your health needs.

 

Fasting during the holy month is a beautiful and spiritually significant practice. By prioritizing your health and well-being through mindful nutrition, hydration, and self-care, you can make the most out of this sacred time. Remember to listen to your body and make choices that align with both your spiritual and physical goals.

 

Neubodi wishes everyone a safe and healthy Ramadhan! <3


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