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3. Exercise

Muslims observing Ramadan will find it challenging to be active. But being physically active has significant health benefits, which is why it’s important to keep exercising regularly throughout Ramadan.

However, it’s important to note that your energy level and patience during the fasting day will not be the same – especially in quarantine – compared to the days when you’re not fasting or in quarantine. As such, avoid high-intensity exercises like sprinting or lifting heavy weights during the day – but you may be able to do this in the evening after Iftar.

Instead, start off with light exercises for 15-30 minutes – such as walking, jogging, pilates, yoga, or stretching. Try a brisk walk around the park or garden, or a short cycle or jog. Walking is the easiest form of exercise to fit into your day while fasting.

If you want, you can gradually increase the amount and intensity of the exercise you do depending on how you feel each day.

4. Plan ahead

This year’s Ramadan is during exam season, so students and those working may need help to feel more energised during the day.

As such, it’s important to plan your meals. Don’t skip Suhur to keep up with your sleep. And whether you’re studying, working from home or going to work, it’s vital to plan what you’re going to be eating in Suhur and Iftar. What you eat has an impact on your energy levels the next day – so again focus on eating quality, high-nutrient foods.

It’s also important you avoid working through your lunch break – a common mistake many people make during Ramadan. Even though you cannot eat or drink, try going for a walk and getting fresh air, taking prayer breaks, or taking a nap. Perhaps make a daily to-do list and write down things that you’re finding challenging and plan how to combat them efficiently. And if you can, try to go outside during your lunch break, as this can improve your mental health.

Of course, it’s important that you also indulge in your favourite foods and drinks

Ramadan: four tips to help you eat right and stay healthy

Ramadan began on April 2 this year, and is one of the most important months of the year for Muslims. For the month of Ramadan, the majority of Muslims will fast during daylight hours and cannot eat or drink until the sun sets – after which many have a big feast during Iftar (the ending of the fast meal).

Fasting days can be difficult – and may be even more challenging this year because of the pandemic. But there are many things that people can do to look after their mental and physical health during Ramadan.

1. Good nutrition

There’s only a small window to provide your body with all the key nutrients it needs, so you should focus on consuming high quality foods.

During Iftar drink plenty of water, and eat a good balance of starchy carbohydrates, vegetables, proteins and dairy, for natural fats. Having these nutrients in your meals helps keep you hydrated and full for a longer time, and can even boost your immune system, which is especially important this year.

During Suhur (the pre-dawn meal), focus on eating foods which have a low glycaemic index – such as wholegrain foods, fruit and vegetables including oats, rye, barley, brown rice, quinoa, berries, apples and oranges. These foods won’t spike blood sugars and will help you feel fuller for longer. This can also help you control your appetite and will help keep you going throughout the day.

2. Avoid some ingredients

Some of the things you need to avoid are salt, caffeine, sugars and processed foods.

When preparing meals for Suhur, it’s important to ensure you avoid too much salt as this will dehydrate you and make you thirsty during the day. Caffeine should also be avoided. This is because caffeinated drinks have a diuretic effect, increasing the body’s production of urine – which could also lead to dehydration.

It’s also important to avoid processed foods and foods and drinks with added sugars. These have a relatively low nutrient density,

Your skin is the window to your body that reveals the stories of your life. From acne breakouts during your teenage years to the radiant glow of pregnancy and the sunspots of aging, both your age and your health are reflected in your skin.

Skin has many functions, making it the ultimate multitasker of the human body. Its most important role is being the first line of defense between our bodies and the outside world, protecting us from bacteria, viruses, and pollution and chemical substances that we encounter in the workplace and at home.

Skin regulates body temperature, maintains fluid balance, and controls moisture loss. It also acts as a barrier and shock absorber, recognizes pain sensations to alert us to danger, and protects us against the sun’s harmful ultaviolet (UV) rays.

A good s*x life is good for your heart. Besides being a great way to raise your heart rate, s*x helps keep your estrogen and testosterone levels in balance. “When either one of those is low you begin to get lots of problems, like osteoporosis and even heart disease,” Pinzone says. Having s*x more often may help.

Benefits of good s*x
A good s*x life is good for your heart. Besides being a great way to raise your heart rate, s*x helps keep your estrogen and testosterone levels in balance. “When either one of those is low you begin to get lots of problems, like osteoporosis and even heart disease,” Pinzone says. Having s*x more often may help.

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