Ramadan is a month where you increase your ibadah and demonstrate your love for Allah. We tend to pick up many habits during this month, habits that are not part of our daily lives. According to a study by researcher Phillippa Lally at University College London, it takes 66 days to form a habit. Whilst some people are able to form habits quickly than others, 60 days or 8 weeks is a minimum average for most. Ramadan provides us with the perfect opportunity to pass the first and the most challenging 30 days. If we continue the same habits for another month, we will easily be able to incorporate these into our daily lives.
While numerous individuals make goals when the New Year comes around, many Muslims use Ramadan as a chance to create religious and wellbeing goals. As well as shaping positive spiritual habits, Ramadan gives us an ideal chance to construct and make positive health and fitness habits to last throughout the year. In Ramadan, you have limited time to eat; making better food decisions will give you more energy and sustenance for the day.
Adopting healthy eating practices in Ramadan can be difficult, but it gets easier as the month goes on. Let’s see how you can develop good eating habits in this Holy month effectively.
- Think before you Eat
You haven’t eaten throughout the day. Of course, you crave anything that is in front of you. Before you do that:
- Slow down and realize that which food is healthy for you and which is not.
- Eat mindfully; instead of eating quickly without chewing properly, you should eat slowly and enjoy each bite and taste.
- Take small bites, putting your fork and spoon down between bites, and chew every bite properly.
- Eat foods that have fibre, and provide nutritional value. Sugary drinks and juices provide no value to your meals.
In that way, you will see that you will be satisfied with a small serving of food.
- Stay Hydrated
As much as your body needs food for nourishment, similarly, it needs water to remain hydrated. It is prescribed to drink around 8-12 glasses of water a day. During Ramadan, it is challenging to drink sufficient water during non-fasting hours; however, it is possible.
Firstly, replace your sugary drinks with water. If you crave juices, you can flavour your water with few slices of lemon, berries, cucumbers, or mint leaves.
You can keep this pitcher with you in iftar and suhoor as well. In that way, you will be more likely to drink more than a glass of water.
- Say NO to Fried Food
Samosas, pakoras, spring rolls, box patties are the things you have come across almost daily at your iftar table, although they are not the best choice for you. Eating it daily for a month may cause you various problems such as heartburns, high sugar levels, high blood pressure, and an increased cholesterol level.
This is typically why individuals discover they put on weight after a month of fasting!
Instead of having fried food you can choose to bake them. Just put them in your oven or an air fryer, brushing a little oil to make it crispy and put them in an oven, and Tada! You are good to go!
- Include more vegetables in your food
By filling a large portion of your plate with vegetables, you will be bound to take a smaller amount of different food varieties, like fried food. Picking different kinds of vegetables will help you get an adequate amount of all nutrients in your diet.
Vegetables additionally have fibre, which is extraordinary for assisting you with feeling full, dealing with your glucose levels, and your weight.
Making healthy eating practices in Ramadan is a great way to be consistent throughout the year. Start by holding on to any healthy eating tip to implement in your daily routine, then go ahead with the other. By following the above-mentioned tips, make your lifestyle healthy this Ramadan.