Fasting during Ramadan: tips to stay healthy and energetic – nationally

Manal Elfakhani likes to look back in the childhood memories from the month of Ramadan. She quickly broke her in the mosque with family and snack on sweet grinding flour, which she has learned since then to bake herself.

Ramadan is about spiritual reflection and the value of having enough food, she said. For about a month, eat or drink many Muslims from morning grays to sunset. It will start this weekend this year.

While it is certain for most people to fast to plan and keep an eye on nutrition, the month can make much more sense, said Elfakhani, nutrition expert at Pennsylvania State University.

Small children, the elderly and those who are pregnant, menstruation or breastfeeding are freed from fasting. People with diabetes, heart disease or other chronic illnesses should speak to their doctor if they choose to fast, especially if they take medication regularly.

“You should be in a very good, healthy condition to do this,” said Elfakhani.

For the meal before the dawn named Suhoor, nutrition experts recommend recharging with a variety of food groups.

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When the Sonya Islam was too tired to crawl out of bed for Suhoor as a child, her mother brought her a banana and a glass of milk. Now a nutritionist at VCU Health, she sees wisdom in this meal: a combination of fiber and protein.

“It is crucial to have fuel as long as possible that can take as long as possible,” she said.

It suggests food with healthy fats and avocados and nuts and nuts with a high fiber, moisturizing vegetables and fruit. Sugar -containing foods are not the best idea because they can digest quickly and trigger cravings.

While this cup of coffee or tea can be tempting, experts say that it is best to fight against the urge. Instead, they hydrate with water and not caffeinated drinks.

The duration of the daily carnival can vary depending on daylight depending on the daylight. Experts say that they should take it easily and listen to the body when fasting.

Elfakhani tries to slow down during the day because she teaches between the teaching stands and catches up with Iftar after the evening.

Taking a short walk or a route can help increase the energy level and keep the mind actively. People who train regularly want to train shortly before breaking the fast or later in the evening to avoid dehydration.

Avoid the sacrament of Iftar that excessive food can be sluggish.

Some decide to break your fast with a glass of water or a hot drink and fiber -rich data. After that, you should have a few starters and a small starters. Wait a few hours and snack as needed.

“It's more about mindful food and listening when the body is actually hungry than just overload,” said Zaiba Jetpuri from UT Southwestern Medical Center.

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