Even though the holy month of Ramadan is a month of fasting, many people do not benefit from it and do not take this opportunity to cleanse their bodies. Most people fill their dining tables with unhealthy foods that contain a large amount of sugar and fat.
However, now that the blessed month of Ramadan has passed and the Eid ul-Fitr festivities are over, here are significant tips to maintain the incredible health benefits and habits that you worked so hard to gain in Ramadan and finding a balance.
Keeping A Healthy Eating Routine
- Adjusting back slowly: The good thing about Ramadan is that it helps us recognise our body’s signals for when we are hungry and when we are full. One of the best things to do is consume bigger breakfasts and restrict the amount of food you eat at night. Avoid taking in too many calories during meals consumed after 7pm since the body is not engaged in any kind of physical activity. This is essential to get the body used to eating at regular hours. Try to avoid foods that have simple sugars and meals that are rich in fat and high in calories. People should also reduce their caffeine intake, as well as fizzy drinks.
- Find a balance: As we transition from one diet routine to another, the most important thing to focus on is a healthy diet that is balanced and includes all food groups – carbohydrates, fats and proteins, with more focus on vegetables, healthy grains and lean protein. We should avoid the white and beige varieties – processed sugars and starchy breads, etc – as much as possible, but green carbs in the form of fruit and vegetables can be extremely useful to our bodies as sources of energy and dietary fibre. The sudden rise in sugar and active fat absorption will cause fatigue and sleep loss. This is what we should avoid doing. Otherwise it will be difficult doing the simplest tasks and our daily activities.
- Fast Twice a Week: Try fasting two days a week after Ramadan. Scientific research has shown that intermittent fasting is beneficial for the body and mind. Fasting has also been shown to result in physical and mental benefits, such as improved memory, sleep, concentration and increased energy. Occasional fasting has also shown to accelerate the activity and growth of nerve cells and many other benefits. Try to fast on Monday and Thursday after Ramadan that is twice a week which is also the Sunnah of Prophet Muhammad (SAW). Also, try fasting the 6 days of Shawwal. There are enormous spiritual benefits to fasting in Shawwal.
- Eat Dry Fruits or Dates before a Meal: Did you know that eating dry fruits like dates can help to start the digestion process and moderate how much we eat during a meal? So try to eat dates before a meal it will help to moderate your digestion process. Dates are delicious them with other varieties of fresh fruits for more vitamins and minerals.
- Have 2-3 Meals a Day: Make a habit of eating 2-3 regular meals a day just like Ramadan, rather than 6 small ones. The sensation of hunger between meals, contrary to popular belief, can be of great benefit to our physical health.
- Follow the 80/20 Rule: Practice the 80/20 rule and eat only until you are 80% full. A good way to do this is to eat slowly, so you are aware of your completeness level while eating. During Ramadan, fasting allowed us to consciously recognize our body’s hunger. Therefore, avoid returning to mindless eating habits and most importantly beware of consuming an excessive intake of food after Ramadan. Maintain small and healthy meals to regain a healthy eating pattern and favourable effects of fasting.
- Drink Plenty of Water: For weeks we tried to stay hydrated through long, hot days of fasting. Having several cups of water during suhoor and iftar never felt like enough try to use other kinds of liquids such as juices, milkshakes etc. in favour of a cold glass of water. Water not only prevents dehydration; it also helps keep skin clear, aids in digestion, and is generally the healthiest liquid we can drain. Now that you can have it all day, take advantage and drink as much as you can in your day.
Keeping A Healthy Workout Routine
The transition back to a normal body can be assisted with a little exercise on a regular basis. It is recommended to work out for about 30-45 minutes each morning.
For those who hate working out, it doesn’t have to mean running a marathon. It could be a nice long walk somewhere or at least 10, 000 walking steps a day (use a step counter). Some people prefer to head to the gym, where all the equipment is laid on. Others, meanwhile, prefer to exercise in the privacy of their own homes, perhaps with some floor exercises or dumbbells on the living-room carpet.
Whatever you do, the point is to get the body out of its inactiveness, without straining it too much, so the key here is to take it easy. If you're not in the habit of exercising or have been in the sofa for the past year, it might be wise to talk with a doctor or physical trainer before you begin.
Exercise not only burns calories, but also helps remove toxins from the body, gets the heart and lungs working properly and builds muscles that have withered while watching dramas on TV.
There is also evidence that regular exercise reduces the craving for food, which can be a useful thing if you're trying to get your food intake down to normal, pre-Ramadan levels.
Get Your Sleep Back On Schedule
Ramadan also upsets your sleeping schedule. People need to wake up in the middle of the night to have suhoor, or else they will miss the first meal opportunity of the day. Without that meal, their health and metabolism may end up suffering throughout the month, and so rising early is common practice.
A lack of proper sleep increases both hunger and anxiety the following day, making your fast all the more unbearable. But studies show it can also severely affect your metabolism, which is one reason why people put on weight over Ramadan.
So, as we drift after Eid and the "normal" life beyond, it might be wise to start setting a regular bed time, allowing plenty of time to catch up on all that missed sleep. Many people already have a sleep deficit at the end of Ramadan, so there will be some serious catching up to do!
With sleep, as with food and exercise, the key thing is to have a regular lifestyle based on balance, routine and sensible portions. Fingers crossed, within a few weeks, you'll be back in shape and ready for action.
Finally, always remember that great health maximizes productivity in all areas of your life. Make your health a priority, treat it as a blessing and you will begin to see amazing benefits, In sha Allah.
Have started working towards bouncing back after Ramadan? How has the journey been? Any struggles? Let know in the comment section below.
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