5 Ways to fast safely this Ramadan

For many, Ramadan is the time to restore balance in their lives, not only on a spiritual level, but also on a mental and physical level.

As the holy month approaches, it's essential to prepare your mind and body for fasting. When done correctly, fasting can be an incredibly rewarding experience with numerous health benefits, such as improved immune function, boosted metabolism, and enhanced cognitive ability. However, fasting safely and effectively is crucial to maximizing the benefits of Ramadan.

Prepare yourself mentally

Ramadan is a time for gratitude and goodwill, celebration and charity. Although at first it can be challenging, remember that the first fast is always the most difficult. Be patient with yourself, and with others around you. Draw strength from your loved ones and use this time to reflect on the daily blessings that we often overlook in the hustle and bustle of daily life.

It’s also worth checking in advance what wellbeing provisions are available as part of your company’s healthcare package. For example, GulfCare offers tailored health insurance plans with access to an Employee Assistance Programme (EAP). Through this service, we offer employees round-the-clock emotional and physical support through email, SMS, and chat. Our team of friendly experts is always available to provide guidance and assistance whenever you need it.

If you have any medical questions or concerns in the lead-up to Ramadan, we would advise consulting one of our trained and licensed experts for personalized advice based on your specific health conditions. Services such as TruDoc, another benefit of GulfCare’s medical insurance, provide employees with convenient tele-health consultations. This way, if you're planning to take medication during Ramadan, you can schedule an appointment to check if it can be safely taken without food and fluids, or to voice any other queries you may have.

Start your day the right way

A healthy Suhoor will set you up for success in the day ahead. Begin with a small, light bite such as yogurt and dates. Then, ensure that you fill up with healthy and nutritious foods which will keep you energized until Iftar.

An ideal Suhoor dish would be a bowl of porridge or bircher muesli, which incorporates whole grain oatmeal, milk, nuts and seeds for protein, and fresh fruit for some added fiber. If you prefer savory, try avocado toast - flavored with plenty of chili, lime and coriander to keep you feeling fuller for longer. Adding a poached egg to the toast can boost protein intake, making it a well-rounded meal to start the day.

Keep moving and stay busy

Unless you’re training just before Suhoor, it’s best to avoid too much strenuous exercise - such as HIIT - during Ramadan. However, it is an ideal time to explore alternative, low-impact exercises. Practices such as tai chi and yin yoga are simple but effective, and can help to center your mind and focus on gentle, mindful movement.

If your employer is a GulfCare partner, you may have access to fitness plans as part of your healthcare benefits. To find out more about these offerings, get in touch with your manager or HR department.

Hydrate whenever possible

To avoid dehydration during Ramadan, it's crucial to keep water close to you at all times, especially at night. Rehydrating immediately after waking up for Suhoor is also vital. Throughout the evening, set alarms on your phone to remind you to drink water in small amounts during, and after Iftar. This habit will help you stay hydrated and avoid overconsumption that can lead to discomfort.

It's advisable to prioritize water consumption over sugary fruit juices and sodas during Ramadan. Instead, consider making flavored water with mint and cucumber to encourage hydration without excess sugar. Drinking plenty of water and eating foods with high water content, such as melons, can help you feel fuller for longer and prevent overeating, which can cause sluggishness. By making these healthy choices, you'll feel more energized and better equipped to make the most of your day.

Eat mindfully

During Iftar, it can be all too easy to pile your plate with rich and carb-heavy foods. However, eating too much oily and spicy food can lead to bloating and lethargy the next day, which can make the subsequent fast more difficult.

Try to get a variety of foods onto your plate, with a proportion of roughly 50% vegetables, 25% carbs (ideally wholegrain), and 25% protein. Variety is key in optimizing your nutritional intake, so make an effort to incorporate different types of vegetables and proteins into your daily meals.

After a day of fasting, it's crucial to practice mindful eating habits to avoid overeating, despite how tempting it may be. Take your time and chew your food slowly, focusing on the tastes and textures. This will help you to enjoy your meals more and improve digestion. If you're still hungry after your first plate, wait for 20 minutes before taking a second helping. This is the amount of time the brain needs to register signals of fullness and prevent overconsumption.

It’s worth noting that your employer may also be able to provide nutritional guidance. For example, as part of its tailored workplace wellness programs, GulfCare offers nutrition plans which could provide further inspiration - get in touch with your manager or HR department to learn more about the help available to you.

From all of us at GulfCare, we wish you and your family health, prosperity and joy. Ramadan Kareem!