Here comes the holy month of Ramadan where healthy adult Muslims practise daily fasting from dawn till sunset. Some children would also follow in their parents’ footsteps where they try to fast alongside the other family members.
While research has shown that fasting can have a positive effect on our health, we need to maintain healthy habits to avoid binge eating and digestive issues during this festive month. With this, we can equally educate our children on the right way to fast and break the fast for their health.
We have Dr. Shazril Shaharuddin or more commonly known as Dr. Say during a Facebook Live With Amway Malaysia, to share with us some practical tips to stay fit during the Ramadan and Raya celebration.
5 Tips To Stay Healthy During The Ramadan and Raya Celebration
#1: Ensure a balanced diet during every Ramadan meal
As the duration of fasting lasts for 13 hours, what we have during iftar or sahur is essential in providing us with the energy we need through a productive day.
However, as we can see, some of us are taking in extreme diets during the Ramadan month which only consist of protein or fats. Thus, it is great for us to consume food rich in carbohydrates, protein, fats and fibre.
Including fish, chicken, meat and legumes in our daily meal ensure that we consume enough protein for body tissue building.
You will also feel fuller with less food by taking in an adequate amount of protein. You would then be able to resist the temptation of consuming sugary food during your next meal.
Speaking of the Raya open house, we need to be wise with our food choice too. Try to prepare food healthily through grilling, steaming or making soup.
Try to avoid fried and processed food. Always enjoy meals in moderation by adhering to the concept of Malaysian Healthy Plate.
#2: Make Diet Adjustment For Better Fasting Experience And Raya Celebration
Instead of binging on a variety of food during each Ramadan meal, Dr Say suggested that we should take in a moderate amount of food while having gaps in between meal times.
Here’s how you can have your Ramadan meals in a fulfilling and healthy manner:
- You may start off with some dates and a glass of water before the Maghrib prayer.
- After the prayer, you may take a quarter plate of carbohydrates (rice), a quarter plate of protein (steamed fish) and a half plate of vegetables & fruits.
- You may have some fruits, biscuits, oatmeal or bread after tarawih.
The key is to have more meals in lesser quantities. As the Raya celebration is approaching too, here’s how you can stop yourself from overeating. Even when you are served with a table full of irresistible dishes like lemang, ketupat, rendang and many more;
Think before you eat.
According to Dr. Say, we should first reflect on whether the food can bring nutrients to our body. It is certainly not to the extent that you do not enjoy the delicacies at all. Simply be moderate where you have a small portion for each dish to enjoy its taste.
Other essential tips that Dr. Say highlighted include:
- Drink at least 2.5 litre of water throughout the night during each Ramadan.
- Drink milk or non-acidic fruit juice [for instance banana smoothie] during suhoor.
- Consume starchy food with complex carbohydrates such as brown rice, almonds and oatmeal for fullness.
- Practise healthy lifestyle with minimal stress.
#3: Manage Stress To Avoid Digestive Issues During Ramadan
Here’s how stress can harm us if we do not manage it immediately. Research has shown that stress can lead to an increase in stomach acid production. We would then feel stomach discomfort and even pain.
If the situation persists, do consult your doctor to talk about the problems you faced during fasting. Mind that Islam is a beautiful religion which would not force its followers to do what is beyond their abilities.
If you are required to take any medicine, you are advised to take the medicine prescribed during suhoor if it’s once a day. If you need to take the medicine twice a day, you may do so during iftar and suhoor.
Muslim parents should not be overstressed while introducing fasting to their children. Simply lead by example and go easy on them. You may first start suhoor with your children and get them to fast for half a day. If they can persist, you can then prolong the duration of fasting gradually.
More importantly, it is about spending quality time with the family during the Ramadan month. By fasting, breaking the fast and having prayers together as a family, our children will learn what needs to be done during the Ramadan month.
#4: Stay Active During The Ramadan Month
The Ramadan month shouldn’t be an excuse to skip your workout routine. Here’s what Dr. Say advises on where to exercise before or after breaking the fast:
Listen to your body.
You know when should be the perfect time for your workout. As long as you are able to exercise to keep yourself fit and active, you can move on with your Ramadan workout routine.
#5:Use Supplements to Compliment Your Ramadan Meals
A healthy lifestyle and a balanced diet can help too. We know, that fried and sugary food is inevitable during the Ramadan month. Thus, we can ensure our intake of essential nutrients through supplements during the Ramadan month.
If you are uncertain about which supplement to feed on, you can first look into the vitamins. Vitamins in moderate amounts can help us to sustain general health and well-being.
On top of this, you can also look into consuming probiotics too. Probiotics are good bacteria that help us to sustain a balanced digestive ecosystem. Not to miss fibre too. Fibre really helps in digestion besides keeping us full for a longer period. Phytonutrients are great as well in promoting general health and securing us from chronic diseases.
One of the most important supplements for our body is certainly hydration. Our body needs water in order to transport the nutrients and oxygen to body cells and to flush out bacteria from our body. It also helps in digestion and prevents constipation besides keeping the blood pressure at the normal level.
Nutrilite Takes Care Of Your Family’s Health During The Ramadan and Raya Celebration
While we practise self-control and empathy for those who are less fortunate during Ramadan, it is equally to stay healthy for our loved ones. In order to reduce the occurrence of bloating and indigestion during Ramadan, you can take supplements such as the Nutrilite Botanical Beverage Mix Chicory Root Extract With Probiotics to offer a convenient way to help balance and maintain the gut microbiota and contribute to a healthy intestinal environment with continuous daily use.
What’s more? When you have a healthier gut, you get healthier too as your gut supports 70% of your immunity. To stay alert throughout the day, we need to consume adequate amount of fruits and vegetables. This can go hand in hand with supplements such as Nutrilite DOUBLE X which consists of 12 vitamins, and 9 minerals, and features 17 plant concentrates for broader antioxidant protection and health benefits.
If you are feeling fatigued throughout the day, your body might be lacking Vitamin B and C. Vitamin B is vital in helping to convert food into energy while vitamin C helps to promote general well being. While maintaining a balanced diet comprising whole grains, meat, dairy products, fruits and vegetables, you can supplement your daily diet with Nutrilite Natural B Complex and Nutrilite Bio C Plus All Day Formula.
As what Dr. Say suggested on how protein can promote longer satiety, you can equally stay productive by taking Nutrilite Soy Protein Drink during suhoor.
Adopting healthy hydration habits is plausible for both you and your children who do not like plain water. Simply add in Nutrilite PhytoPOWDER Beverage Crystals to add some flavours to your water during your Ramadan and Raya meals. Coming in orange, lemon and cherry flavours, your children can keep themselves hydrated without consuming any colourant or additives.
You can get more in-depth tips and rewatch the Facebook Live with Dr. Say HERE. And don’t forget to check out the exclusive Raya promotions, and health and beauty tips over the e-catalogue HERE.
For more insightful stories and healthy tips, stay tuned to Motherhood Story!