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As Ramadan approaches, the body should be prepared for the fast. To avoid fatigue in the first days of the holy month, and to avoid health problems resulting from a sudden change in eating habits.
In the month of Ramadan, there is a drastic and sudden change in meal times and body clock, as well as food choices and physical activity, which exposes fasting to digestive disturbances.
Here are some nutritional tips to prepare you for a healthy and healthy fast:
Cut down on food portions
Eating large amounts of food before Ramadan will only increase your appetite, so it is advisable to start before Ramadan by reducing meals to two or three meals a day so that they contain slowly digesting foods, and avoid to eat light meals.
Organize your sleep
Start to get used to sleeping at the same times you sleep during Ramadan, such as sleeping early and waking up to the pre-dawn meal, and taking an afternoon nap, for example, such as the sudden change of night. The body clock that occurs in Ramadan is one of the main causes of headaches in the early days of fasting.
Reduce your caffeine intake
To avoid a severe headache during the first days of Ramadan, start now by reducing the amount of caffeine and reducing the number of cups of coffee or tea you drink during the day, in order to train your body to work regularly. without needing it. for caffeine during the day and try replacing coffee cups with herbs that are beneficial to the body.
to drink a lot of water
Water makes up about 85% of the brain’s weight, and when the water level in the body drops, the brain begins to produce anti-diuretic hormones called vasopressin, in order to maintain the amount of water present, you must therefore keep your body hydrated during the day and avoid eating foods that dry out the body and make you thirsty, avoid diuretics such as coffee and tea.
Eat breakfast early
Get used to having breakfast very early, so that you get used to eating the suhoor meal, especially if you are one of the people who don’t eat breakfast every day.
Avoid large meals
In anticipation of the comfort of the digestive system during the fast, one of the tips for preparing for the fast is to stop before Ramadan foods that require effort to digest, and focus the days before the fast on foods. easy to digest like fruits, vegetables, dairy products and grilled meats.
Stop smoking
Suddenly quitting smoking during the day is a major cause of headaches and fatigue that plague smokers throughout the month of Ramadan, so you should gradually reduce the number of cigarettes you smoke during the day in order to get your body used to the new change in smoking. .
Get rid of toxins from your body
You can prepare your body for fasting by ridding your body of toxins through a healthy diet, getting enough sleep and exercising regularly, for example, start your day with a healthy meal that is high in carbohydrates which are slowly digested, which helps you feel energized during the day, and avoid heavy fried foods and foods high in sugar and salt.
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