Healthy individuals can follow the five tips below to fast safely during Ramadan.

During Ramadan, it is better to consume nutrient-rich foods and drinks rather than continuing with a regular diet without planning. Here are some important considerations if you are observing the fast:

► What to do if you have health issues?
During Ramadan, healthy adults are expected to observe fasting. However, elderly people with weak health, pregnant women, breastfeeding mothers, and women during menstruation are exempt. Those unable to fast can make up the missed fasts later. People with chronic illnesses or mental health conditions are also exempt. If you have diabetes, heart disease, or kidney problems, consult a doctor before fasting.

► Plan your meals in advance
Prepare a list of essential items needed for Ramadan. Plan your meals and fluid intake to maintain proper nutrition and hydration. Gradually reduce caffeine intake a few weeks before Ramadan so the body adapts faster and to help prevent headaches during the first week. Slowly adjust your meal timings to Suhoor and Iftar so your body becomes accustomed to the new schedule.

► Stay hydrated
Maintaining hydration is crucial during Ramadan. In the early weeks, women should aim for about 2.1 litres of fluids daily, while men should consume around 2.6 litres. This can include coconut water, soups, broths, or herbal teas. Increase intake of water-rich foods like cucumber and watermelon. Limit sugary or artificially sweetened drinks, as they can cause rapid spikes and drops in blood sugar, leading to fatigue and hunger.

► Choose nutrient-dense foods
Before dawn, consume nutritious meals along with adequate water. Choose slow-digesting foods such as meat, fish, chickpeas, lentils, and seeds. Include healthy fats, whole grains, and a variety of vegetables. Fermented foods like kimchi and pickles may support digestion. Avoid deep frying; instead opt for grilling or lighter cooking methods. Stay away from highly processed foods like cakes, ice cream, chips, and chocolates, as they contain more sugar, salt, and fat but less fibre and protein.

► Avoid overeating at Iftar
When breaking the fast with family and friends, avoid excessive consumption of sweets, fried foods, and fatty dishes. Overeating can strain digestion and disturb sleep. Eat mindfully, slowly, and in moderation. It is good to begin Iftar with dates and a glass of water.

► Stay physically active
Engage in light exercise to maintain fitness. Gentle activity helps muscles and improves sleep, but avoid intense workouts or strenuous sports during fasting hours, as they may increase the risk of dizziness or injury.

Source: theconversation.com