In preparation for the upcoming holy month of Ramadan, the Institute of Family Health Care offers a set of important tips on how to prepare your body and mind for fasting, in order to reduce side effects and maximize the health benefits of fasting.
اضافة اعلان
1. Gradually Reduce Caffeine Intake
A decrease in caffeine can lead to headaches during the first few days of fasting. Therefore, it’s best to gradually reduce your intake of caffeinated beverages like coffee and tea before the start of Ramadan to avoid withdrawal symptoms.
2. Gradually Adjust Your Biological Clock
Start adjusting your sleep schedule to wake up early for Suhoor (pre-dawn meal) and take short naps during the day to compensate for the lost sleep, helping your body adjust to the fasting timetable.
3. Protect Yourself from Dehydration
Dehydration is one of the main causes of fatigue and headaches during fasting. It’s important to drink at least 8 cups of water between Iftar (breaking the fast) and Suhoor. You can also drink juices and soups. Avoid beverages with caffeine or high sugar content, as they increase thirst.
4. Eat Small and Balanced Meals
Consume meals that are rich in fiber and protein and that are digested slowly, such as whole wheat bread, eggs, and healthy fats like olive oil. This helps maintain stable blood sugar levels throughout the day.
5. Avoid Heavy Meals
Before Ramadan, avoid consuming heavy foods like fried items and sweets. Focus on easy-to-digest foods like soups, salads, fruits, and low-fat dairy products.
6. Gradually Quit Smoking
Ramadan provides an excellent opportunity to quit smoking. If you haven’t quit before the month starts, try gradually reducing the number of cigarettes you smoke to help your body adapt to this change.
7. Monitor Your Health
If you have chronic health conditions such as diabetes or high blood pressure, consult your doctor before starting the fast. You may need to adjust your medication or its timing to align with fasting hours.
By following these guidelines, you can prepare for fasting in Ramadan in a healthy and safe way, allowing you to enjoy both the spiritual and health benefits of this blessed month.
