Preparing body for fasting before Ramadan:
As Ramadan approaches, sudden changes in eating and sleeping habits can be disturbing to the body and mind. However, when planning and starting to modify the usual routine, this disturbance can be reduced, and the spiritual and physical purpose of fasting can be achieved, without affecting the quality of life and productivity, by following these tips:
Reducing calorie intake:
- Start reducing the calories you consume from now on.
- Stop eating snacks between main meals.
- Start eating healthy food.
Planning meals ahead:
Weight gain is common during Ramadan because of irregular mealtimes, the tendency to overeat, and the fried or starchy nature of many dishes are all factors that contribute to weight gain; therefore, meals should be planned ahead by determining the meals to be prepared each day by:
- Considering purchasing healthy foods while shopping.
- Reducing the amount cooked.
- Serving healthy dishes with healthy cooking methods.
Reducing caffeine and nicotine:
Reducing the consumption of caffeinated beverages, such as coffee or tea - before Ramadan - reduces caffeine withdrawal symptoms, such as headaches. Smokers should also reduce their daily habits and plan to invest in this blessed month to help quit smoking.
Changing your sleep pattern:
- Go to bed early at night.
- Try to take a nap in the afternoon, if available.
Visiting your doctor at the primary healthcare center:
Visit your doctor before Ramadan:
- If you have any health concerns related to fasting.
- If you suffer from chronic medical conditions, such as diabetes, high blood pressure, or kidney disease.
- If you are pregnant or breastfeeding.
Visiting your doctor before you start fasting provides:
- Assessing your health status and health ability to fast.
- Determining whether there are risks from fasting with your health condition.
- Providing advice to develop a modified nutritional plan that is appropriate for fasting.
- Adjusting medication doses to suit fasting periods for those suffering from chronic diseases.
If you have a health problem, such as diabetes and others, it is important to talk to your doctor well before the start of Ramadan.