From our homes and workplaces to the marketplaces, there is a different ambience. It is a celebration of ibadah, din and rahmat. There is only one goal: to earn as much sawab as possible.

However, while doing that, we also need to be careful about our health.

In the first hours of fasting, our body uses energy from the food we ate at suhoor. After that, it uses stored energy. First, it uses carbohydrates stored in the liver and muscles. Then, slowly, it starts using fat for energy. Studies show that the metabolic rate may become slightly lower during fasting hours in Ramadan.

Overall, there is no significant difference in total energy use before and after Ramadan. However, our body cannot store water. It loses water through urine, breathing and sweat, especially in hot weather like in Bangladesh.

We may feel headaches, tiredness or low concentration because of dehydration. However, if enough water is taken after iftar, there is usually no serious problem.

Therefore, it is essential that we take extra care of our body during this month. Let us look at some healthy fasting tips that we must know.

Control bhaja pora at Iftar

In Bangladesh, it is very common for our iftar table to be full of bhaja pora such as piyaju, beguni, alur chop, samosa and jilapi.

These are tasty, yes, but very oily and unhealthy. Eating too much of these can cause weight gain, stomach discomfort and gas. I am sure almost all of us already know this, but we tend to look the other way, which we should not.

Instead, we can start with water and khejur. Then eat a small amount of bhaja pora, not a full plate. Try adding fruits like papaya or watermelon, chia pudding with milk and dates, a trending choice, chicken soup or chickpea salad to balance the meal.

Avoid too much bhaat at night

Many families eat large portions of bhaat even though they have already eaten a hefty amount of food during iftar. Some people feel very hungry and take extra rice, which may be fine for those with a high metabolism. However, eating large portions of rice can increase calorie intake and lead to weight gain.

Take rice in moderation. Add more vegetables, protein and dal. Keep the plate balanced instead of filling half of it with only rice.

In this economy, many of us want to fill our stomachs with rice alone. However, if you shop a little smartly, you will see there are plenty of protein options other than just fish and meat, such as lentils, beans, tofu or chickpeas.

Drink enough water

Our weather is notoriously hot and humid, which causes our body to lose a lot of water during the day. So, drink enough water between iftar and suhoor. Do not depend only on sharbat or soft drinks because they contain too much sugar.

Keep drinking water every half an hour or so while you are awake to maintain proper hydration.

Choose a smart Suhoor

Many people eat heavy, oily curry with paratha at suhoor. I have seen my parents do it. This not only causes thirst during the day but may also upset your stomach.

Instead, eat simple foods like bhaat with dal and vegetables or roti with egg and sabji. Choose foods that keep you full for longer, such as those rich in protein.

Stay active and avoid overeating

During Ramadan, physical activity often decreases. After iftar, we tend to rest or watch television. However, we could try going for a light walk after tarawih. It helps with digestion. If you feel energetic, you can also opt for light exercise before suhoor.

Remember, weight gain in Ramadan usually happens because of large portions, too much bhaja pora, sweet drinks and reduced movement.

If we control these habits, Ramadan can help us stay healthy instead of gaining weight. Fasting is not only ibadah, it can also be an opportunity to improve our health if we eat in a balanced and careful way.

May Allah’s grace be with us.