Ramadan fast can be very demanding in taking its toll on the body especially for aged Muslims. It is therefore pertinent for you to determine if you are fit to run the course of the fast or to identify the precautions to take that would help prevent adverse effects on your health.
From hygiene to menu schedule, and for sufficient nourishment during this period of fast, you should make conscious effort to follow these golden tips:
- Medical Clearance: In view of underlying health conditions such as gastric ulcer and digestive disorders which most people may not be aware of, it is advisable for you to see a physician for medical fitness check-up before embarking on the fast. However, if you have started already and are experiencing discomforts, do no fret; you can put the fast on hold until you get a medical clearance from your private Doctor.
- Planned and Organized Shopping: In these days of convenient and easy shopping online from sites like Rupu or Kaymu that are open 24/7 and where you can purchase everything from your personal care products to your health products and even groceries at the last minute with same day delivery, it would be a lot easier to draw up a list of healthy foodstuff and beverage you want to buy and tick off as you make your purchases from the comfort of your home instead of standing long hours in the queue or moving from one store to the other at regular offline stores around you. Better planning for your groceries in good time will also help you get all you need for nourishment and hydration throughout the period of the fast.
- Treat Sunnah Special: Just after the Fajr prayer comes the Sunnah which every Muslim recognizes as a very important meal to jumpstart the day. It is a meal that should normally include lots of vegetables, substantial liquid – preferably water, protein and carbohydrate-rich foods and fruits such as Apple, Orange and Banana. A typical meal may consist of rice and beans, a bunch of bananas and enough quantity of water to go with it. Say no to spicy foods but embrace the really nutritional ones as they will help you conserve energy.
- Do less: For the most part of the day whether you are at your place of work, or at home, medical experts recommend that you take some rest especially in hot weather conditions. Do less physical movements or rigorous activities during this period so that you can conserve what little energy you have in the day till you break your fast in the evening.
- Safe Post-Maghrib Meal: The smartest and healthiest way to break your fast in the evening after your Maghrib prayer should be to start with a light appetizer which could be snacks and fluids such as juice or milk shakes, then followed by a proper balanced diet with plenty of water to make you hydrated and also healthy fruits to accompany the meal. Whatever you eat or drink, avoid candies and carbonated drinks, stick to nuts and do not forget to drink at least 8 glasses of water before you lay down your head to sleep at night.
- Moderate Exercise is Ideal: It is important for you to do some exercise so that the body can adjust to the new regimen necessitated by the Ramadan Fast. Therefore at sunset, there is no harm in engaging your body in a light exercise which may just be as little as taking a walk down the road or doing some on-the-spot jogging for 10 to 15 minutes.
- Personal Hygiene: Your general cleanliness is essential during this fasting period and it is non-negotiable. Besides the traditional washing of hands to keep germs at bay, get multi vitamins as prescribed by your family doctor and other healthcare products which you can easily purchase online at affordable rates and without stress.
These tips are a few of the many tips for a healthy Ramadan Fast, feel free to add yours in the comments box below. Fast safe fellow Kenyans!