As Ramadan draws closer, it is an opportune time to think about what you can do to prepare yourself for the Holy Month. Changes to your eating and sleeping habits can be disruptive to your body and mind, but if you plan ahead and start to adjust your regular routine, you can minimize this disruption.
Plan meals in advance
Weight gain isn’t uncommon during Ramadan. Irregular dining hours, a tendency to overeat and the fried or starchy nature of many dishes are all contributing factors to an expanding waistline. Tackle this by planning your meals in advance. By identifying the meals you want to prepare each day, you can make cut back on the amount you cook and introduce healthy dishes or healthier cooking methods.
Visit your doctor
If you have any health concerns in the build up to Ramadan, it is advisable to visit your doctor at the earliest opportunity. Your doctor will be able to make a proper diagnosis and to address if this has any impact on your intention to fast during the Holy month.
For those patients with an ongoing medical condition, it is the ideal opportunity to discuss your medical care during Ramadan. You can discuss whether it is medically advisable for you to fast and, if it is okay
Limit your food intake
During Ramadan, two main meals are eaten during non-fasting hours - iftar to break the fast after sunset, and suhoor, which is eaten before the sun rises. Reducing your food intake and cutting out snacks in the weeks before Ramadan can help prepare your body and mind for the fasting that lies ahead.
Cut back on caffeine and cigarettes
Reducing your coffee or tea consumption ahead of Ramadan will lessen the impact of caffeine withdrawal in the first few days of the Holy Month. Smokers should also start curtailing their daily habit; and could even use this period to help give up smoking altogether.
Change your routine
Try waking up and eating breakfast a little earlier each day to gradually adjust your sleep pattern and daily routine ahead of Ramadan. An afternoon nap is also a great idea if your schedule allows.
Make a plan for exercising
You don’t need to forego your exercise routine in Ramadan, but you may need to modify it. You should consider changing the time you exercise or the activity you do when working out. The intensity of your exercise routine should also be scaled back, swap high intensity workouts for more moderate regimens. To facilitate this transition, plan your workouts in advance, this will also ensure you have adequate energy and hydration levels for exercising.
Reset your routine to make this Ramadan a healthy and happy one. Cleveland Clinic Abu Dhabi is here for you, day and night. Our extended outpatient evening hours are available throughout Holy Month to offer you the care and support you need.
Book your clinic appointment by calling our call center on 800 222 33 or via the online Patient Portal or app.