- By Bornika Das
- Thu, 27 Feb 2025 10:41 AM (IST)
- Source:JND
Ramadan 2025: The holy month of Ramzan is here and Muslims around the world are ready to enjoy the festivity. During this month-long festival, it is essential to remain fit and energised by incorporating good food and lifestyle habits. Ramadan 2025 will start on the evening of February 28 and will conclude on March 29. This holy month reflects deep spiritual reflection and fasting among Muslims globally. It is the time when they observe fast from dawn to sunset, restricting themselves from food and drinks during daylight hours.
Muslims begin their daily fast (sawm) with Sehri which is the pre-dawn meal and break it with Iftar which is the meal at sunset. Although observing fast can have several spiritual benefits, one must ensure that they keep themselves healthy and energised during this time. It is important to practice good habits that keep them going throughout the day. Here’s a list of good food and lifestyle habits that one must incorporate to remain fit during the holy month of Ramzan.
Incorporate Healthy Diet During Ramadan Month (Image Credits: Pexels)
Food And Lifestyle Habits To Stay Fit During Ramadan Month
Hydration
Hydration comes as the biggest challenge when you’re fasting. During Ramadan month, it is essential to drink enough water before sunrise to keep the body hydrated. Practice drinking at least four to five glasses of water before you start your fasting. Post iftar, drink three to four glasses of water to prevent overall dehydration. Avoid sugary drinks like sodas and energy drinks as they can leave you feeling dehydrated and more thirsty.
Nutrient-Dense Foods
Avoid eating calorie-dense foods like fried items and sweets. Rather opt for nutrient-dense foods like fruits, vegetables, and whole grains. During this holy month, it is important to make every calorie count. The nutritious foods will keep the energy levels stable throughout the day, making you feel full and satisfied. During sehri and iftar, focus on a balanced diet that includes complex carbohydrates., protein,n and healthy fats.
Regular Exercise
Fasting doesn’t mean you should keep your fitness routine at bay. Exercise during the Ramadan month helps improve mood, reduce stress, and increase energy levels. It is advisable to exercise during non-fasting hours to avoid dehydration and exhaustion. You can exercise in the evening or after iftar when your body is properly hydrated and fueled. Focus on low-impact exercises like walking or light yoga during this period.
Doing Exercise Is Necessary To Remain Fit During Ramadan (Image Credits: Pexels)
Sleep well
It is important to get enough sleep during Ramzan as it will recharge and recover the body. Try sleeping for at least seven to eight hours per night. Aim for early good night sleep to maintain the sleep cycle. You must avoid caffeine and other stimulants before going to bed as they can interfere with your sleep and leave you feeling tired and sluggish the following day.
Self-care
Fasting is both a mental and physical challenge for some, thus it is important to practice self-care during Ramadan. Recharge yourself by taking a rest. Practice mindfulness, meditation, or prayer to reduce stress and improve mental health. Take care of yourself and do not push yourself hard enough.
