Keeping fit and healthy during Ramadan

it is time to brace ourselves for a number of lifestyle changes With Ramadan just a few weeks away, it is time to brace ourselves for a number of lifestyle changes. While fasting tests and enhances the endurance levels of your body, eating healthily, and adopting a work-out regime additionally help strengthen and shape your body.
The shorter work days allow you to start a fitness regimen or join friends to sign up for a competitive fitness programme such as the Dubai Fitness Competition held under the patronage of His Highness Shaikh Majid Bin Mohammad Bin Rashid Al Maktoum.
Specifically designed for Ramadan, the contest will award the ‘Fittest Man’ and ‘Fittest Woman’ in Dubai.
In order to make the most of Ramadan, it is worthwhile to make a couple of adjustments during the fasting month such as maximising nutrient intake, maintaining proper hydration, and remaining disciplined to a work-out programme.
The following tips will help make you feel happier and healthier by the time ‘Eid’ comes around.
Metabolism
First of all, let’s look at what happens to your body during Ramadan. The reduced number of meals at suhoor and iftar dramatically alters our diet. Your metabolism will slow down due to less frequent meals and some people give in to the temptation of overeating and consuming oily foods at iftar.
Rehydrating bodily fluids is very necessary during Ramadan. Having plenty of water and freshly squeezed fruit juices is, therefore, a must between iftar and suhoor.
Furthermore, it is advisable to gradually get your system used to the dietary changes ahead of the 30-day fasting period.
Exercise
Contrary to popular belief, exercise is recommended. It is actually the best time to commence a balanced exercise programme. A better approach would be to ease yourself into a desired routine at least two weeks prior to Ramadan.
It is also prudent to remember that moderation is the name of the game while working out. It is dangerous to try and achieve a huge change within short time spans. Setting realistic goals and pacing yourself is vital for achieving your final milestone.
Additional tricks for the keen fitness fanatic could also include following your workouts with therapeutic sessions such as yoga and other routines to help accomplish your targets.
What to eat
Maintaining energy levels during Ramadan is essential to avoid falling sick while observing traditional fasting. Taking into account that the fast may last for a period of up to 12 hours, it is important to include foods in the diet that have a low Glycaemic Index (GI). These foods are slow-energy releasing and comprise grains, seeds, barley, wheat, oats, semolina, beans, lentils and rice.
In the ideal situation, all meals in Ramadan should be well balanced and contain foods from each food group such as fruit, vegetables, protein such as meat/chicken/fish, wholegrain bread/cereals and dairy products.
During iftar and suhoor incorporating complex carbohydrates is a highly recommended way to reduce hunger and maintain energy levels. It is important to consume foods that are high in fibre, carbohydrates, potassium and magnesium such as dates and bananas.
It is advisable to avoid fried and fatty foods.
From gulfnews