Safety Precautions during Ramadan
The holy month of Ramadan is the ninth month of the Islamic lunar calendar. During Ramadan fasting is observed from dawn until sunset. Fasting is intended to help teach self-discipline, self-restraint and generosity, but it’s important to make sure that if you are partaking in Ramadan, you are doing so safely. Ramadan is a month for spiritual purification and a month that you enjoy precious moments with your families and friends. To do what you have to do in Ramadan, you should maintain your health and safety during the holy month.
Here are a few things to keep in mind during the month of ramadan.
A healthy Iftar goes hand in hand with the traditions: starting with 2 dates, then a glass of water or laban, then start the meal with a warm bowl of soup, a salad and the main course. Of course moderation is key to health.
Starting your Iftar meal with a warm soup comforts the stomach after a long day of fasting, replenishes your body with fluids and help prepare the digestive system for this blessed meal.
A balanced main dish at Iftar should contain a source of carbohydrates like rice, pasta, potatoes or burghul, as well as some form of protein like beef, chicken or fish, in addition to cooked vegetables. Balance and moderation are key to health.
Avoid heavy oils and fats in your meal. Make sure you consume plenty of vegetables and a good portion of protein and enough carbohydrates. Eat slowly and give time for your body to digest the food.
Drink at least eight 12 cups of water from the period of Iftar to the time of Suhoor. Although juices, milk and soup are sources of fluids, water is the best choice to hydrate.
Caffeine stimulates faster water loss, leading to dehydration, so try to avoid or moderate caffeinated drinks such as coffee, tea, and fizzy drinks.
Avoid heavily processed, fast-burning foods that contain refined carbohydrates such as sugar and white flour, as well as fatty foods like Ramadan desserts. They are high in fat and low in nutrients.
To avoid dehydration, it’s best to postpone working out until after fasting hours. We suggest you work out at a time when energy levels are at their best, and you can drink lots of water, such as after Iftar. Allow several hours after eating to begin any exercise.
Prior to Ramadan, Muslims, particularly seniors, should consult a doctor, as should pregnant women, children and people with diabetes taking medication to control their insulin levels.
Due to fasting, some of you might be prone to fatigue, distraction and decreased awareness. But these should not stop you from being with your family and friends during the Holy Month.