Healthy Ramadan – Recharge Your Health and Your Body

Healthy Ramadan

What food to take and what to avoid in the month of Ramadan.

Ramadan is the month of Blessing and to gain maximum Blessings from Allah we need to fast and Recharge Your Health and Your Body simple ways which you can follow to make you’re fasting Healthy:

  1. Never Skip Suhur:

Never Skip you Suhur it is also spelled as Suhur/Sehr/Suhūr /Suhoor/Sehri in Different Countries. This is the meal which Muslims use to have before starting their fast and they have this before dawn in the morning. This was suggested because when we skip this meal the whole day we fell hungry and we don’t have energy to work properly and the whole day we just skip in thinking about the food. This is not good for health.

Ramadan Never Skip Suhur
Ramadan Never Skip Suhur
  1. Avoid Can Food or Processed:

Can food always have very high quantity of salt to preserve it and they are obviously not fresh, by eating this you will just fill your stomach with just a few calories. This can make you hungry early and the salt in that food can make you thirsty. So try to avoid this can food. Yes you can have if there is no other option.




healthy ramada Avoid Can Food or Processed junk-food
healthy ramadan Avoid Can Food or Processed junk-food

  1. Avoid Fried Food and Junk Food:

Junk Food are packaged food which are pre-prepared, this foods generally have high calories but very less nutritional values. This are the foods which are responsible for weight gain they just fill your stomach but no nutrition you will hungry and tiredness after having this. And avoid oily food as it leads to heartburn and acid reflux.

Ramadan Avoid Fried Food and Junk Food deep-fried-food
Ramadan Avoid Fried Food and Junk Food deep-fried-food
  1. Eat Fresh Fruits:

Fresh Fruits are really helpful in fasting as they contain plenty of water, fruits contains high amount of vitamins, minerals and calories, and fruits doesn’t lead to weight gain. Dry fruits are also have some amount of calories compare to fresh fruits but the main difference is water hardly a human can drink 1-2 liter of water at a time but with this fresh fruits we will get a lot of water with minerals and good taste which is must require in fasting.

Ramadan Eat Fresh Fruits fresh-fruit
Ramadan Eat Fresh Fruits fresh-fruit
  1. Eat Fresh Veggies:

Fresh Vegetables contains water, minerals, nutrition, Vitamins and calories and they contain very less amount of sodium and salt. Which is very helpful in fasting eating vegetables keeps us active whole day and they are the healers for various diseases. Fresh Vegetables also contains antioxidants and Antioxidants repairs our damage cells, people who consumes vegetables looks younger and healthier.

  1. Eat to the Limit:

If you are fasting then don’t over eat by just assuming that it will help you the whole day, but it can lead you to indigestion, vomiting etc. so try to eat as per your limit yes you can have a little bit more but not too much. As per Islamic Sunna’s a Muslim have to eat no more than one-third food, one-third liquid and need to left space for one-third air in our stomachs.

  1. Take a gap While Eating:

when having your dinner after ending your fast (in Iftar) try to eat food in a gap or intervals so that you can have enough food. Eating high amount of food at once will make you uncomfortable and can again lead you to the indigestion or vomiting. Same thing applies in Sehr the morning meal try to wake up early and eat your food slowly and take a gap.

  1. End Your Fast Slowly:

After ending you fast don’t eat or drink anything quickly as it can damage your food pipe. Even drinking water quickly can damage your food pipe. So be relaxed and eat slowly no food is running away from you, There is a thought that what is in your destiny no one can take away from you so just chill and thanks God what you have.

  1. Drink Lots Of Water:

Water is very necessary while fasting if you don’t have water in Sehr the morning meal then you fill thirsty the whole day. And water is required to digest the food you ate. So don’t forget to drink water. If you can’t drink high amount of water then try to drink water in the form of juices.




Ramadan Drink Lots Of Water
Ramadan Drink Lots Of Water

  1. Eat Fruits Which Keeps You Hydrated:

There are many fruit which keeps you hydrated like watermelon, oranges, strawberries this contains 92 percent of water you can also try grapes, peaches, pineapple, raspberries etc. this fruits have lots of water. This fruits full fill the water requirement as well as provides you energy and vitamins. So next time while fasting don’t forget to have this fruits.

  1. Include Soup in Diet:

Some time we don’t have much time in Sehr the morning meal so try to have soup which can fill the calories and proteins requirement, Soups are better for children and for the elder persons they can have this easily. Try to include Soups in your daily diet, there are many kind of soups available in the market. And even you can make soups in your home. Non-Veg Soups are really great they provide you instant energy with high calories and Proteins.

  1. Avoid Caffeine:

Caffeine is a chemical which is present in tea, coffee, cold drinks etc. this is a kind of drug which is commonly used worldwide. Continuous usage of caffeine can lead you to insomnia, nervousness, restlessness, irritability and stomach upset. And you obviously don’t want this things while fasting. So avoid tea, coffee, cold drinks or anything which contains caffeine. If you don’t know whether it contain caffeine then just check it out the ingredients used in that product that’s all.

Ramadan Avoid Caffeine
Ramadan Avoid Caffeine
  1. Avoid Beverages with Gas:

most of the beverages with gas contains caffeine which is not good for health. And in fasting you cannot have much food if you are drinking beverages with gas as your stomach filled up much faster without food with gas. And later you will feel hungry.

  1. Have Lite Exercise:

Having Exercise Daily is Must but in fasting you cannot have hard Exercise as you can feel thirsty and you lose your energy. Try to have Exercise later after Iftar else you can have a Lite Exercise after Sehr you can have a normal Walk, which will keep you healthy and you don’t face any issue in your Fasting.

Ramadan Have Lite Exercise muslim-fitness
Ramadan Have Lite Exercise muslim-fitness
  1. Eat Food With High Calories:

In Ramadan, While fasting you don’t have much time in the morning to have food properly so try to have food with high calories which can full fill your daily calories need like you can have Mutton, Chicken, Egg, Fish etc. this foods have high calories and you can easily have your fast

  1. Avoid Food With High Sugar:

Sugar is a kind of glucose in our body which can lead to high blood pressure. And it is not good for the diabetic patients. Sugar does not contain any minerals or calories. They just have calories which can lead you to weight gain and make you fat. Eating too much sugar can raise your cholesterol level. Sugar leads you to three major diseases they are Obesity, Diabetes and Heart Diseases.

  1. Take Rest:

In Fasting, we don’t use to drink or eat anything and after a hard day we can feel tired so try to take rest or have a short nap in afternoon which can regenerate your energy to perform well. You can do this in the lunch time or in travelling (Most of them prefer bus, train or cab so in this you can sleep for a short time.)



  1. Have Dry Fruits:

It is Sunna to have dates in the month of Ramadan, so whether it Sehr or Iftar have some Dates and what every dry fruits you have as they provide you Proteins and Minerals which your body needs in Fasting.

Ramadan Have Dry Fruits dry-fruits
Ramadan Have Dry Fruits dry-fruits

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Health Benefits of Fasting in Ramadan

Health Benefits of Fasting in Ramadan

Health Benefits of Fasting in Ramadan

Health Benefits of Fasting in Ramadan

Ramadan is the month of Blessings, there are many benefits of fasting this month in terms of Spirituality as well as Health. It is believed that every good deed is multiplied by 70 times in the month of Ramadan. And in regards with health the same thing applied. There are many misconceptions related with health for the month of Ramadan. Many thinks that they will become weak, they loss too much of weight, they can get ill, etc. But it is completely wrong! In this article we are discussing the health benefits of Ramadan. Here are the few points:-

  1. Detoxification:

    Detoxification means the process of removing Toxic from the Human body, there are many toxic presents in our body like Alcoholic Toxic, Drug Toxic, Etc. This toxics are present in our body in the form of fat. And fasting helps in fat burn as in the month of Ramadan people avoids Alcoholic Beverages and they also avoid smoking etc. In our body liver, kidney and other organs perform detoxification task. For Better Detoxification we have to avoid Beverages with gas, Fast food which contains too much spices and oil, all alcoholic beverages, Smoking, and Unnecessary Medicines for minor illness.




  2. Digestive System:

    In the month of Ramadan we use to follow a schedule for our food. This makes our digestive system stronger as it gets rest. When we eat our digestive system releases acid for digestion of food. But if we give rest to this process with fasting this acids were not released and this gives relax to our digestion system. Fasting also helps in quitting junk food and eating food at uneven time. So, fasting helps in the maintenance of our digestive system.

  3. Controls Blood Sugar:

    Fasting helps in controlling blood sugar level, in our body the presence of glucose is sugar. Which comes from the food we eat, and when we avoid food in fasting glucose level decreases. While fasting our body starts breaking of already available glucose molecules to get energy, this makes our blood sugar level low.

  4. Helps in Fat Breakdown:

    As we know eating too much generates fat, and fasting breakdowns the glucose in our body. Glucose is the sugar which generates from the food we eat. And when we fast the fat stored in our body starts melting to provide energy to our body. Most of the fat stored in our body is at kidney, heart, intestines etc. when this fat melts we become more active.

  5. Healthy Heart:

    Muslims use to follow Sunna of Prophet Muhammad SAW and use to eat Dates mostly in the month of Ramadan. It is free from cholesterol and it has just 0.4g total fat and 0g of saturated fat per 100g of dates. Which is really healthy for heart. Dates are rich sources of iron.

  6. Controls High Blood Pressure:

    The major causes to raise blood pressure is Alcohol, Extra Body Fat, Smoking, Stress, etc. So as we know during the month of Ramadan no Muslim touches the alcohol or they smoke. During Ramadan fasting makes weight loss to an extent with a proper diet. About stress this will be controlled by reciting Quran. And all these things makes High blood Pressure control.



  7. Weight Loss:

    Fasting doesn’t make weight loss but with a proper diet during the month of Ramadan. Overweight people can loss there weight for this they have to avoid fast food or junk food, spicy food, oily food and over eating. They can go with the soups dates, bread, milk etc. and a strict 5 time praying schedule to loose there weight.

  8. Good Diets:

    During the month of Ramadan Muslims use to prefer fruits, juices, and a healthy diet. Most of them assumes that fasting is not ok for the health but in the month of Ramadan. People having fast becomes more active and they perform must better than others.

  9. Strong Immune System:

    During fasting Muslims avoid all alcoholic Beverages and they quit Smoking. They use to eat healthy food with more calories and proteins. Muslims prefer eating Fresh Fruits in the fasting. this removes toxics from the human body. And they use to pray 5 times a day Muslim’s Prayer is Namaz. which is like a Physical Exercise which involves body’s Movement. All these makes human body stronger and its Immune system stronger.

  10. Good Sleep:

    In the month of Ramadan Muslims follows a proper schedule for having food, for prayer and for sleep also. This helps body’s internal clock to adjust itself for waking early so they sleep on time with the quality sleep. And the whole day body keeps on working to melt the fat. Which makes body little bit tired and you will have a good sleep. Avoiding Alcohol and smoking also leads to a good quality sleep.