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Health & Nutrition

5 Ways To Stay Healthy This Ramadan

As a professional from luxury Spa and Wellness destination Clinique La Prairie explains, just some small changes can help you feel like you’re in tip-top shape…

Self-reflection and self-improvement are a top priority during Ramadan, but it is also important to keep your health on track. Ultimately, embracing a holistic approach to fasting, staying healthy and balancing mind and body is the best way to navigate the Holy Month.

By Roula Allam

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Dr. Adrian Heini

Dr. Adrian Heini, Medical Director at luxury Spa and Wellness destination Clinique La Prairie, has shared a complete guide to staying fit and healthy throughout the month.

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Replenish on liquids

Hydration is very central for awakening metabolism and eliminating toxins. Fasting during Ramadan is similar to intermittent fasting, which is commonly practiced for a better glucose metabolism and enhanced fat burning. However, the difference is there is active fluid intake during the daytime. A lack of fluids results in mild dehydration, fatigue, low energy and headaches, especially as the summer heat kicks in. 

With this in mind, it is important to maintain hydration levels during the night instead. Fresh fruit smoothies, vegetables and juices or clear soups are a great way to keep the body purified during Ramadan. If possible, you should exercise and do the household chores in the evenings or early in the mornings.

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Get moving

Sticking to an exercise regime is one of the best ways to stay healthy during Ramadan as it rejuvenates the body and mind. However, it’s better to avoid participating in very strenuous activities and opt for moderate work out sessions instead. Aqua gym, swimming, pilates, yoga or low-impact gym sessions and taking a walk all work on the elasticity of your body and have a calming effect on your mind. Try and carry out the recommended exercise sessions two to three hours after your Iftar.

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Stock up on superfoods

An ultra-important step in staying healthy is to respect the balance and quality of food. Start with breaking your fast with a date rather than a full feast. Dates are easy to digest due to their natural sugars, which help the body's blood glucose levels. During Iftar and Suhoor, you should reduce the amounts of fat you eat, including meats and cheese, while topping up your fibre intake. Fibre, which maintains balance and induces satiety, can be found in vegetables, fruits, multi-cereal bread, legumes, chia seeds and bulgur wheat. This will also aid in keeping blood sugar levels stable during the day, keeping hunger at bay and avoiding unhealthy weight gain and loss during the month of fasting. 

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Police that sleep cycle

A regular sleep routine is often interrupted during Ramadan. With long periods of fasting and daytime activity, sleep cycles become an important aspect to maintaining a balanced lifestyle during the Holy Month. 

Avoid large amounts of rich foods and sugar and wait for one and a half or two hours to go to bed after a heavy meal. Take shorter naps, not more than 20 minutes, during the day and reduce screen time 30 minutes before bedtime. 

  If you are finding it hard to get a good night’s sleep, a great tip is to use an infusion of verbena, chamomile and hot milk. If sleep still remains elusive, a melatonin supplement of between two-six mg at bedtime can help. 

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 Consider food and health supplements

Food supplements are a good way to retain that balance of vitamins and omega to boost the immune system during Ramadan.

If you can follow the recommended exercise, sleep and diet regime during the month of fasting, you won’t need any additional supplements. However, if you are struggling to maintain sleep cycles and food intake, a combination of a vitamin C and folic acid (vitamin B9) supplements are beneficial. In addition, if you are spending less time outdoors in the daytime, it is worth taking a vitamin D3 supplement, as this will help bones, teeth and muscles stay healthy.

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Health & Nutrition

5 Ways To Stay Healthy This Ramadan

As a professional from luxury Spa and Wellness destination Clinique La Prairie explains, just some small changes can help you feel like you’re in tip-top shape…

Dr. Adrian Heini

Replenish on liquids

Get moving

Stock up on superfoods

Police that sleep cycle

Consider food and health supplements

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 Consider food and health supplements