Depending on how long the fast is and also the weather, many people who fast are left dehydrate. Dehydration has not only to do with water but with other things that we eat as well. This can cause us multiple issues such as headaches, lethargic behaviour and difficulty concentrating.
There are foods that absorb all the moisture from our body and can leave us in trouble. Staying healthy, fit and fulfilling all body requirements has been trouble during this COVID-19 lockdown.
Here is what you should follow.
Hydrating Is The First Thing You Should Take Care Of
Dehydration is the hardest part of fasting, especially in summers, but filling yourself up on water at sehri isn’t the best idea. People immediately start loading themselves up with water and other liquids later spend their time paying a frequent visit to the loo. Don’t do that!
Start with only two glasses of water, taken sip by sip and then take a glass of water every hour till sehri. 8 glasses per day can be a bit difficult to manage but try taking up to at least 6 glasses of water. Not all at once!
Sugar Is The Worst Thing To Consume In Ramadan
People here are a big fan of sugar because the meal is never complete unless we have a sweet dish after that. Not only in food but in drinks as well. Stay away from those giant special-offer bottles of Coke or Pepsi. Rooh afza or jam e shireen can be a better option but still, have it in a limit.
Load up on fruit before letting yourself touch any mithai or chocolate. Try using fruits like grapes, strawberries in your fruit chaat to satisfy your sugar needs.
Limit your paratha and pakora cravings to only once a week because eating oily stuff in sehri can lead to heartburn. Try eating a calculated portion of snacks and meal at you iftar and try going easy on yourself.
If you’re having a meal, eat a simple evening meal, with one meat dish and one vegetable dish or salad accompanied by rice or roti.
At Sehri, aim for carbs in your meal i.e wholemeal roti, daal, sujji or oatmeal (dalia). Eggs can be an option too if they are boiled or cooked in a very little amount of oil. This is Ramadan, not a feasty festival. Take care of yourself and your body.
Add More Fibre To Your Diet
Adding more fibre to your diet can save you from constipation and other similar issues. Eat fibre to keep your gut moving. The ideal things to consume are:
- Fresh Fruit
- Wheat bran
- Dried Prunes
- Chia Seeds
These ingredients will help you satisfy your cravings and will also fulfil your fibre requirement.
Oil Is For Hair, Not For Food!
A moderate amount of good fats are an essential part of a balanced diet but we tend to have too much oil in our diets as a nation. Stop being too much obsessed with those super-sized cans of oil that are only for the advertising slots.
the oils that should be used for eating in minimal amounts are olive oil and coconut oil. Rest of them can be used on hair!
These are a few important things we need to add to our routine, not only for Ramadan but as a permanent part of our eating routine.
If you are having unidentifiable issues in Ramadan, book yourself an online consultation by calling at 03111222398. Don’t go out!
A Word From Marham
Team Marham is trying their best to help you in every possible way while you’re stuck back at home. Do not forget to pay us back by being a responsible citizen and staying at home. That’s the best you can do.
Stay home Stay Safe. Let’s fight this together.
Javeria Adil Chughtai
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