During the holy month of Ramadan, fasting poses a challenge to many Muslims who seek to achieve spirituality and become closer to God. However, transitioning to a healthy lifestyle during this month is important and necessary. This article aims to review healthy eating habits during Ramadan and provide detailed guidance to readers on how to avoid laziness and improve physical and mental performance during fasting.

Emphasis will be placed on the importance of eating balanced and varied meals, the need to drink fluids in sufficient quantities, and avoiding fatty and fried foods, in addition to providing practical advice for exercising and maintaining physical activity during the month of fasting. By adopting healthy habits during Ramadan, Muslims can overcome the challenges of laziness and stay healthy and active throughout the month of Ramadan.

The most prominent causes of laziness in Ramadan

 There are several possible reasons for feeling lazy during Ramadan and don’t follow healthy eating habits during Ramadan. Here are some common reasons:

•  Fasting:

Fasting during the month of Ramadan requires the body to adapt to a new pattern of eating and drinking. Some may feel increased levels of hunger and thirst, and this may lead to decreased energy and feelings of laziness.

•  Change in sleeping pattern:

The sleeping pattern may change during Ramadan, as some people delay the suhoor meal and wake up early to eat breakfast. This change in sleep and wakefulness may lead to feelings of fatigue and laziness during the day.

•  Lack of proper nutrition:

Sometimes, people eat heavy, saturated meals during breakfast and suhoor, which leads to a feeling of heaviness and laziness. It is important to ensure that you eat balanced and healthy meals that contain the necessary nutrients to maintain energy levels.

•  Lack of physical activity:

Fasting and changes in sleep patterns may be a reason for reduced levels of physical activity during Ramadan. Lack of regular exercise and little movement can lead to feelings of laziness and fatigue.

•  Tension and stress:

Feeling stressed and psychologically exhausted may be a result of changes in the daily routine during Ramadan, such as changes in meal times, commitment to worship, and family responsibilities. This psychological pressure may lead to a feeling of laziness and exhaustion.

 It is important to follow a healthy eating habits during Ramadan, including eating balanced meals, doing regular physical exercise, and getting enough sleep to maintain energy levels and activity. If laziness persists or becomes bothersome, it is best to consult a doctor to rule out any other health causes

How to maintain a healthy eating habits during Ramadan

 To maintain a healthy lifestyle, you can follow the following tips:

•  Organizing suhoor and iftar meals:

Try to eat a balanced suhoor meal that includes complex carbohydrates such as whole grains, healthy proteins such as eggs, light meat, and fruits and vegetables. As for breakfast, try to eat a balanced meal that includes proteins, whole grains, and vegetables.

•  Drink sufficient amounts of water:

Make sure to drink sufficient amounts of water during the night and during fasting hours to avoid dehydration. It is best to avoid caffeine and sugary soft drinks and choose water and healthy natural drinks for healthy eating habits during Ramadan.

•  Physical exercise:

Try light exercises such as walking or yoga after breakfast. More intense exercise can also be done late in the evening after breakfast.

•  Reducing tension and stress:

Try to relax and relieve tension and stress by deep breathing, practicing meditation, and spending quality time in activities you love, such as reading or listening to music.

•  Adequate sleep:

Try to get enough sleep to maintain your energy and activity during the day. Set regular sleep hours and create a calm and comfortable sleeping environment.

•  Maintaining nutritional balance to have healthy habits eating during Ramadan:

Make sure to eat healthy snacks between suhoor and iftar meals, such as healthy fruits and nuts, to provide your body with the necessary energy.

•  Focus on worship and spirituality:

Use the Ramadan period to focus on worship and getting closer to God. Read the Qur’an, pray, praise, and supplicate in your free time to enhance spirituality and psychological comfort.

•  Eat balanced snacks:

Between suhoor and iftar meals, you can eat healthy snacks to maintain energy levels. Choose fresh fruits and vegetables, healthy nuts such as almonds and walnuts, natural yogurt, and dates as a nutrient-dense snack.

•  Avoid heavy and fatty meals:

Heavy and fatty meals at breakfast or suhoor may be tempting, but they can lead to feelings of heaviness and laziness. Try to eat light, balanced meals that contain healthy sources of protein, carbohydrates, and healthy fats.

•  Distributing meals throughout the day:

Try to distribute meals throughout the day regularly, by dividing the food amount into several small meals. This helps keep blood sugar levels stable and prevents feelings of extreme hunger during the day.

•  Avoid processed foods and sugary drinks for healthy eating habits during Ramadan:

Try to avoid processed foods that contain preservatives, processing materials, and taste enhancers, and focus on eating natural and organic foods.

Also, reduce your intake of sugary and soft drinks, and choose water, green tea, and sugar-free coffee as healthy alternatives.

• Moderation in eating sweets:

Eating sweets is part of the traditions of Ramadan, but it is important to be moderate in eating them. Choose healthy sweets made from natural ingredients in a limited way and enjoy them in balance.

•  Paying attention to rest:

Try to get enough time to rest and relax during the day. Use the time between meals to read, listen to music, meditate, and do activities that bring you happiness and relaxation. Spiritual practices may help

•  Practice healthy fasting:

You must adhere to fasting healthily according to the directives of Islam. Avoid eating excess food and drinking excessively during fasting hours, and avoid smoking and alcoholic beverages.

•  Taking care of the health of the digestive system:

Take care of the health of the digestive system during Ramadan by eating adequate dietary fiber, such as vegetables and fruits, and avoiding fatty and heavy foods that may affect the digestion process.

•  Balance between physical activity and rest:

You can practice light and moderate physical exercises during Ramadan, such as walking or yoga. However, distribute physical activity throughout the day and avoid intense exertion during fasting hours.

•  Maintaining eye health:

Fasting and doing prolonged activities in front of a screen may affect eye health. Try to take regular eye breaks, and avoid excessive exposure to screens.

•  Taking advantage of the spiritual benefits of Ramadan:

Take advantage of the month of Ramadan to connect with family and friends, and strengthen social and spiritual ties. Share breakfast with others, participate in charitable work, and volunteer if you are able.

•  Consult health professionals:

If you have a special health condition or are taking certain medications, it is important to consult your doctors or health professionals for advice tailored to your condition and to ensure your safety.

These tips should come in handy to help you maintain a healthy lifestyle and take care of yourself and enjoy fasting, worship, and spirituality in this blessed month.

Remember, these tips are general guidelines, and individual needs may vary. It is best to consult a nutritionist or doctor before making any major changes to your lifestyle during Ramadan

Diet for lactating mothers

 When you have an infant and you are breastfeeding, your healthy, balanced diet plays an important role in meeting your baby’s nutritional needs and in maintaining your health.

Here are some tips for a diet for lactating mothers that you should follow to have a healthy eating habits during Ramadan:

•  Eat balanced meals:

Your meals should include a variety of healthy foods. Try to eat good sources of protein such as raw meat, poultry, fish, legumes, nuts, and whole grains. Include vegetables and fruits in your meals to get essential vitamins and minerals.

•  Increase fluid consumption:

Fluids include water, milk, and natural juices. It is recommended to increase fluid consumption to aid milk production and avoid dehydration.

•  Avoid trigger foods:

Some foods are believed to cause irritation or gas to the baby when eaten by breastfeeding mothers. This includes onions, garlic, hot peppers, and some spices. You may need to experiment with what is compatible with your child and avoid foods that show negative reactions.

•  Calcium intake:

Your body needs double amounts of calcium during breastfeeding to support bone health and your baby’s development. Sources of calcium include milk and dairy products, yogurt, cheese, delicious canned salmon with bones, and nuts such as almonds and hazelnuts.

•  Avoid alcohol and smoking:

Alcohol consumption and smoking should be completely avoided during breastfeeding, as they can hurt the baby’s health and development.

•  Maintaining a healthy weight:

It is important to maintain a healthy and appropriate weight while breastfeeding. Your body needs additional energy to produce milk, but it is necessary to balance increased food consumption with physical activity to maintain a healthy weight.

•  Consult your doctor:

Every woman may have different nutritional needs while breastfeeding. It is important to consult your doctor or nutritionist for personalized guidance and recommendations tailored to your personal needs and your child’s health.

 Finally, you should remember that breastfeeding is a great way to nourish your baby and provide many health benefits for both you and him. Make sure you get enough rest, sleep, and relaxation, and eat a healthy diet to support your health and breastfeeding success.

Pediatric nutrition doctor

It is very important to consult your doctor regarding nutrition matters for your children because children’s nutrition is the basis of their health and therefore you must follow up with a good Pediatric nutrition doctor.

However, here are some general tips for healthy eating habits during Ramadan that doctors often recommend:

•  Breastfeeding or bottle-feeding:

Breastfeeding provides the best way to nourish a baby in the first months of life. If you choose to bottle-feed, consult your doctor to choose the most appropriate formula and follow recommended instructions.

•  Introducing solid foods:

When the child is at a ready age, solid foods can be gradually introduced into his diet. Typically starting around six months of age, you start with mashed grains or gently mashed vegetables, then gradually introduce fruits and proteins such as meat, poultry, and legumes.

•  Diversity and balance:

Try to offer a variety of healthy foods to the child. Include fruits, vegetables, whole grains, proteins, and dairy products in his diet.

•  Avoid allergenic foods to have healthy eating habits during Ramadan:

Initially, you may want to avoid introducing foods that are likely to cause allergies, such as eggs, nuts, and seafood. You can consult your pediatrician about ways to safely introduce these foods when the child is older.

•  Volume and Frequency:

A baby’s nutritional needs change over time. Make sure to serve small meals and repeat them regularly to maintain proper nutrition.

•  Avoid sugar and salt:

It is preferable to avoid adding sugar and salt to the child’s food in the first months of life. The child does not need to have additional sugar or salt in his diet.

•  Listening to hunger and fullness signals:

Every child is unique and has his or her own needs. Try to recognize your baby’s hunger and fullness signals and respond accordingly. Do not force the child to eat more than he needs and do not ignore hunger signals.

 Again, please note that these tips are general and do not replace consultation with your pediatrician or nutritionist. Specialists can provide advice and healthy eating during Ramadan based on the child’s circumstances and special needs.

The role of the ElMadrasah.com platform in demonstrating healthy eating habits during Ramadan 

ElMadrasah.com platform is an educational platform that aims to provide comprehensive and diverse educational content for students, teachers, and parents. This platform can be used to promote awareness of healthy eating habits by showing information and resources related to healthy nutrition in this holy month.

Here are some of the tools and resources that the ElMadrasah.com platform can provide to focus on healthy eating during Ramadan:

• Educational articles and resources:

The platform can provide articles and resources dedicated to explaining the benefits of healthy nutrition during Ramadan, the types of foods to eat and avoid, and how to achieve the appropriate nutritional balance.

•  Awareness videos:

A group of awareness videos can be provided that review healthy nutrition tips during Ramadan, and explain how to prepare healthy and balanced meals during this month.

•  Interactive workshops:

Interactive workshops can be organized through the platform targeting students and parents and include discussions about healthy nutrition during Ramadan and sharing healthy ideas and recipes.

•  Challenges and competitions:

Challenges and competitions can be organized through the platform to encourage students to follow healthy eating habits during Ramadan, such as preparing healthy meals or eating a specific group of healthy foods.

•  Resources for teachers:

Additional resources can be provided to teachers on the platform to help them organize lessons on healthy nutrition during Ramadan, including ideas for classroom activities and various educational materials.

 By using the ElMadrasah.com platform to spread knowledge and provide resources related to healthy nutrition during Ramadan, awareness and knowledge can be enhanced among students and parents about the importance of healthy eating during Ramadan.

 After this article, we find ourselves reviewing several healthy eating during Ramadan that we can adopt during the course to get rid of laziness and enhance activity and vitality in our daily lives.

Changing your lifestyle during this blessed month is not just a religious duty, but rather an opportunity to improve your health, raise your energy level, and achieve integration between body and soul.

 We must remember that fasting is not only abstaining from food and drink, but it is also an opportunity to cleanse the body, renew the spirit, and strengthen the will.

However, lifestyle during Ramadan can affect the level of energy and activity, so it is necessary to pay attention to eating healthy and balanced meals and staying away from fatty and fried foods and sweets rich in sugar.

 We should also pay special attention to drinking sufficient amounts of water and other fluids during the period between Iftar and Suhoor to maintain good hydration of the body and avoid dehydration.

We will not forget the importance of regular exercise, as it helps enhance physical fitness, raise energy levels, and improve mood and concentration.

 In the end, adopting healthy eating habits during Ramadan is not only a way to maintain physical health, but it is also an investment in the health of the soul and mind.

Let us make a decision now to change our lifestyle and adopt healthy habits, to live an active and lively life, and bid farewell to laziness and laziness, a life full of activity and positivity that is reflected in all aspects of our lives.