RAMADHAN NUTRITION SERIES - PART 2
Although most of us are salivating at the thought of pakoras and samosas, this wonderful month gives us the perfect opportunity to eat clean and detox our bodies. While it is traditional for families to come together and celebrate each evening with a big meal, I would like to reiterate the importance of not over indulging in oily/fried foods, which may contribute to weight gain as well as put you at a higher risk of developing heart disease and type 2 diabetes.
Sunflower and vegetable oil (commonly used) are highly processed - try to swap these with ‘healthier’ fats such as coconut oil, olive oil (slow cooking) and extra virgin olive oil (drizzling). Staying clear of oily foods will support your energy levels, overall health and help you to maximise the benefits of Ramadan!
#7 ESTABLISH A SLEEP ROUTINE
This is a big one!
Sleep can be an issue during Ramadan as we need to wake in the early hours of the morning for Suhoor and then wake again for work/school at our usual time. Poor sleep can attribute to imbalances in blood sugar levels, with evidence showing an association between lack of sleep and hunger/increased appetite!
Establishing a good sleep routine by going to bed earlier than usual (straight after Taraweeh prayer) can help to ensure adequate sleep and rest before waking up in the morning. Take simple steps to prepare your body for sleep such as having a hot bath/shower and turning your phone off 60-90 minutes before bed. This can really help to calm your nervous system and support production of your sleep promoting hormone, melatonin.
If you are really struggling through the day- a 20 minute power nap, in the afternoon (ideally after Zuhur prayer), can also really help to boost your energy levels! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’d also really recommend downloading Sleep Genius @sleepgeniusapp, if you need that added support. It comes with a sleep programme designed to help you get an optimal night’s sleep and even has a power nap feature which enables you to feel more energetic with the right amount of light sleep.
#8 SWAPPING CARBOHYDRATES
Carbohydrates are broken down into glucose which we are able to use as a source of energy. Refined carbohydrates such as white bread, pastries, bagels and cereals are often laden in sugar and will cause your sugar levels to spike, only providing you with energy for a few short hours. Swap these foods with high fibre or whole grain varieties, which are much more slow releasing: brown rice, wholemeal, quinoa, oats and starchy vegetables such as potatoes. This will really help to balance blood sugar levels, keep you full for longer and sustain your energy through the day. Be aware that many ‘healthier’ options available on supermarket shelves often contain high amounts of hidden sugars disguised under alternative names!
#9 EAT A RAINBOW
I talk about this a lot in my posts and in clinic, given the wide range of health benefits. In a nutshell- including a variety of fruit and vegetables in your Ramadhan diet will ensure a diversity of nutrients, needed for our body to function optimally. This will also directly help to boost your fibre intake, which is absolutely crucial for optimising digestive health and energy levels (see tip number #3). I challenge you to pick out a wider range of colours (ideally a rainbow) on your next grocery shop 🛒 and incorporate these into your cooking over Ramadhan! Adding chopped vegetables to curries/stews/daal/stir fry/bolognese is an easy way to ensure variety in every meal. Alternatively, roasting some vegetables or including a colourful side salad can make a great addition to Fatoor.
Finally, don’t forget to add herbs and spices such as turmeric, cumin and coriander to give you that added burst of flavour!
#10 GENTLE EXERCISE
High intensity training or strength training is not advised when the fasts are longer than 14 hours. However, doing some gentle exercise, such as stretching or yoga can be a beneficial way of reducing stress, strengthening muscles and staying fit! It’s better to do this 1-2 hours after Iftar or in the morning. Going for a 20-30 minute walk everyday before Iftar is another great way to stay fit, burn fat and increase your appetite before eating. And even better, research shows spending as little as 20 minutes outdoors can also improve mood.