Sixteen hours of fasting during Ramadan offers the opportunity to reassess dietary habits and adopt a healthier lifestyle. Following a balanced diet with hearty suhur and a moderate iftar can maximize benefits during this sacred month both spiritually and physically.
"Ramadan is not just abstaining from food, it's an opportunity to enhance dietary awareness and achieve a healthy balance," emphasizes a nutrition specialist from the University of Pennsylvania, Manaal al-Fahani. "Ramadan is linked to spiritual contemplation and understanding the value of food," she adds, noting that adhering to a balanced diet this month can yield positive experiences both physically and mentally.
Suhur is considered key to maintaining energy levels throughout the day of fasting. "It's best to start iftar with a glass of water or a warm beverage with fiber, a nutrient-rich content," advises a dietitian from the UT Southwestern Medical Center, Zabidi Jehtpuri. Then, she recommends consuming light snacks and a moderate portion of food and waiting a few hours before the next meal if necessary.
"This relates to conscious eating and detachment from the physiological cues of hunger, not just reacting to strong feelings of hunger after fasting," emphasizes Jehtpuri. Therefore, dietitians recommend consuming balanced portions of food containing various nutrients to ensure energy throughout the day.
Nutrition expert from VCU Health, Sonya Islam, advises on suhur products rich in healthy fats, such as avocados and nuts, as well as fruits and vegetables high in fiber and water, which help maintain hydration levels throughout the day.
Regardless of the temptation to drink coffee or tea during suhur, experts suggest avoiding drinks with caffeine, as they may cause fluid loss during the day.
The fasting process during Ramadan essentially varies based on geographic zone and time zones, making energy management during fasting time extremely important. Manaal al-Fahani prefers to modify her regular daily routine during Ramadan, reducing physical activity during the day and compensating for it after iftar.
To maintain activity during fasting hours, it’s recommended to engage in light exercises, like walking or stretching, which can help boost energy levels and activate the mind. Specialists also advise that those who engage regularly in sports should perform exercises just before iftar or later in the evening to prevent exhaustion and fatigue.
After prolonged fasting hours, it’s advisable to break the fast gently with food during iftar to avoid excessive hunger, with moderation being key to preventing feelings of lethargy.
