The holy month of Ramadan is upon us and Muslims across the world are observing it. The month long fast has spiritual, physical, mental, emotional and medical benefits. It helps get rid of those bad habits that one is accustomed to and improves the overall health. It also helps one become strongly connected spiritually and lightens the load on the body.

It is also during this time that we see people come up with a lot of complications during fast. This is because of mistakes they do while fasting. It’s summertime not to forget. The heat and long days play a lot in what to do and not to do when fasting.

So how does one stay healthy during Ramadan? Here are best practices you can employ.

Have a healthy Iftar and Suhour
Suhour is the meal eaten before sunrise, and just like breakfast in the morning it is very important. Suhour helps the body be hydrated and gives it strength and nutrients to manage for the rest of the day. It also keeps you from overeating when you breakfast in the evening. So, make sure not to miss suhour.

A well balance suhour should include: complex carbohydrates e.g. oats and wheat. They help in keeping blood sugar steady and keeping you full. High fiber foods such as cereals, dates, whole wheat, potatoes, vegetables and fruits. Protein rich foods such as eggs, cheese or meat to assist in recharging your energy.

Iftar is the evening meal that breaks the fast. It must start with eating dates followed by soup, then a salad before proceeding to the main meal. It is recommended to stay away from sweet or unhealthy foods during iftar. Dates ensures the stomach is ready for meals as it restores body fluids and blood sugar levels. The main meal should be balanced and include
wholesome foods, fruits and vegetables.

Remember to have more carbohydrates for suhour and more fruits and veggies for iftar.

Dietary do’s and don’ts
It is recommended that you avoid fried foods during fasting. Fried foods are known for their high cholesterol levels and should be avoided. If frying can’t be completely avoided then reduction in oil used is needed. Cut down the amount oil used by half or use monosaturated fats to cook.

Avoid caffeine at all costs. Its diuretic meaning it leads to faster water loss resulting in dehydration. Eat at least several servings of fruits and vegetables every day. They serve as a great alternative for sweets and pastries. Fruits and vegetables have a high-water content and they help you stay hydrated.

Other foods to avoid are those heavily processed. They contain refined carbohydrates and fatty foods. High in fat low in nutrients. A big no to them.

Breaking the fast slowly and moderation
After a day without food it may be tempting to help yourself to huge portions of food. This can lead to a lot of problems. Its advised to start with a few dates, soup and salad and wait before starting the main meal.

Dates are rich in energy and ensures the body is ready for the meal ahead. Avoid heavy oils and fats but make sure to consume a lot of vegetables and proteins. It is also good to include some carbohydrates with a little fat. Eat slowly give time for digestion.

Plan meals
Planning your meals before time ensures that you get the best and healthy options for yourself. It also keeps one from deviating and indulging.

Be active
Be moderate when it comes to physical activities.Taking walks is a good exercise for anyone and high intensity exercises are not good during this time. Fasting when done wrong and heavy physical activity can spell trouble for the body. Eat high carbohydrate foods for those exercising and stay out of the sun for those who are outdoors.

Stay hydrated
Drink at least 8 to 12 cups of water each day between suhour and Iftar to remain hydrated. This will help you with the fast. You can also take coconut water or fruit juices with high water content. Try and consume other drinks moderately