I’d like to wish all my patients observing Ramadan, Ramadan Mubarak.

Many people find this time particularly hard when it comes to staying on track with their healthy lifestyle.

Irregular eating patterns can really throw some people off.

Let’s not forget the benefits that short-term fasting can offer:

  • Improved blood sugar control
  • Can result in weight loss if done in a healthy manner
  • Increase in endorphins (happy hormones)
  • Creates a beneficial mild stress response

Many do not gain these benefits as their exercise routine as well as the amount and type of food eaten during the suhoor (pre-dawn) and iftar (breaking of the fast) meals are not in line with their health and weight loss goals.

Here are some useful tips to help you have a healthier Ramadan:

  • Don’t stop moving. Just because you are fasting does not mean you don’t need to exercise. In fact, exercising in a fasted state will give you greater benefits when it comes to blood sugar control and fat burning.
  • Drink 750ml of water first thing in the morning. This will stand you in good stead for the day and will also ensure your bowels work.
  • Have a protein rich suhoor meal. This will keep you fuller for longer and give you sustained energy for your day
  • Avoid eating high glycaemic index foods in the morning. By eating whole-grain complex carbohydrates, you ensure that your blood sugars do not drop throughout the day.
  • Avoid very salty or sweet foods. These foods make you very thirsty.
  • Break the fast with TWO dates & yoghurt or cheese. Dates are high in sugar. This means if you have more than one portion size your blood sugar will spike and drop while praying after the fast, resulting in the desire to over-indulge in the iftar meal.
  • Have vegetable soup. By having a big bowl of vegetable soup before your main iftar meal, you ensure you get in some veggies and fill yourself up, preventing over-eating.
  • Avoid fried savouries where possible. Instead of samosas and pies, have savoury rice rolls, wraps or lettuce cups. Baking your savouries also save you a few calories.
  • Be mindful. Mindfulness incorporates chewing your food well and really tuning in to your hunger intuition.
  • Don’t play the victim card. After a fast, its very easy to give yourself free reign when it comes to eating as you feel as if you deserve it. Get out of that mindset and focus on your health and spirituality.


Good luck and have a great Ramadan

Nourish yourself to the sunrise.

Written with love ,
Sunrise by HM

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