Maham Ahmed
When we fast during Ramadan, our bodies undergo major changes while adapting to long hours of fasting and disturbing our daily routines. We generally eat two meals and fast for nearly 12 hours in between. Returning to the daily three to four meals a day after Ramadan can be challenging in many ways. If you are thinking of following a healthy lifestyle now, here are some tips and guidelines for healthy eating.
1. Breakfast
Returning to the routine of starting the day with a regular breakfast seems like a daunting task as your body will need time to adjust to the change. To ease yourself into it, you can try having something light and nutritious, such as smoothies, milkshakes, cereals, etc. Note your options but do not skip the first meal of the day.
A healthy breakfast usually comprises a combination of carbohydrates and proteins that provide sustainable energy, boost metabolism, and burn calories throughout the day. However, missing it leads to more consumption of snacks and hunger pangs.
2. Hydration
Fasting produces various significant changes, including hormonal ones, in the body which help us adapt to the new routine. These changes help our bodies to function on low water intake and a low electrolyte balance. Therefore, it is important to restore the electrolyte balance after Ramadan by slowly and steadily increasing your fluid intake.
Drink plenty of fluids like lemon juice, sugar-free fruit juices, and water to hydrate your body. Consuming water-rich fruits and vegetables is also an efficient way to stay hydrated.
3. Meal Frequency
Resuming the routine of consuming multiple meals a day after a month of two meals a day can be overwhelming for our digestive systems, which is why it is important to gradually increase our food intake to allow our bodies to adapt to the new eating pattern. This prevents digestive issues such as bloating, stomach aches, acidity, and indigestion while keeping us energized during the day.
4. Food Choices
As Ramadan has ended, it is time to reset and reassess our eating habits. It is advisable to follow a balanced and healthy diet consisting of good-quality proteins, fruits, leafy green vegetables, low-fat dairy products, complex carbohydrates, and healthy fats. Avoid sugary drinks, high-fat foods, and processed or packaged foods as they slow down the metabolism and increase indigestion and heartburn.
5. Physical Activity
Besides re-establishing your eating pattern, it is important to initiate and maintain a healthy exercise regime. A lot of people stop exercising during Ramadan for various reasons but returning to an exercising schedule is crucial for a healthy lifestyle.
Inactive individuals should slowly and gradually increase the amount and intensity of their exercise. Experts recommend at least 30 minutes of physical activity a few times a week, which is a sustainable approach to ensuring that exercising remains a part of your healthy lifestyle.
