Dr. Adrian Heini, the Medical Director at Clinique La Prairie, a leading longevity and wellness clinic in Switzerland, shares invaluable guidance to help you stay healthy and balanced throughout this sacred month.
As we find ourselves midway through Ramadan 2024, it’s essential to adopt a comprehensive approach to fasting, prioritizing both physical and emotional well-being.
Stay Hydrated
Hydration is crucial for revving up your metabolism and flushing out toxins, especially during the nearly 14-hour fasting period. Dr. Heini emphasizes the importance of replenishing fluids during the non-fasting hours. Enjoy refreshing options like fresh fruit smoothies, vegetable juices, or clear soups to keep your body hydrated and purified. It’s advisable to schedule exercise and household chores for the evening or early morning to avoid dehydration and fatigue.
Engage in Physical Activity
Maintaining an exercise routine is key to rejuvenating both body and mind during Ramadan. Dr. Heini recommends scheduling moderate workout sessions, such as aqua gym, swimming, yoga, or low-impact gym sessions, post-Iftar, approximately two to three hours after your meal. These activities not only promote physical fitness but also contribute to mental well-being.
Include Superfoods in Your Diet
Emphasizing balance and quality in your meals is essential. Begin your fast-breaking meal with dates, which are easy to digest and help stabilize blood glucose levels. Opt for fiber-rich foods like vegetables, fruits, multi-cereal bread, legumes, chia seeds, and bulgur wheat to promote satiety and stabilize blood sugar levels throughout the day. Avoiding excessive spices and sugars can prevent potential health issues like diabetes and obesity.
Regulate Your Sleep Cycle
With altered sleep patterns during Ramadan, maintaining a regular sleep routine becomes crucial. Dr. Heini suggests avoiding heavy meals before bedtime and limiting screen time to ensure quality sleep. Short naps during the day, not exceeding 20 minutes, can help recharge your energy levels without disrupting your nighttime rest. For those experiencing difficulty sleeping, herbal infusions like verbena and chamomile or melatonin supplements can aid in achieving restful sleep.
Add Food and Health Supplements
While a balanced diet and lifestyle should ideally provide all necessary nutrients, supplementation may be beneficial for some individuals. Dr. Heini recommends vitamin C and folic acid supplements for those struggling to maintain adequate nutrition and sleep patterns during Ramadan. Additionally, vitamin D3 supplementation may be beneficial for individuals with limited daytime outdoor exposure.
With over 90 years of expertise in wellness, Clinique La Prairie offers a holistic approach to longevity. Their newly launched Longevity Hub in Dubai provides personalized diagnostic assessments and innovative therapies aimed at enhancing overall well-being. From cutting-edge treatments like Neuro Wave Stimulation and Cryotherapy to rejuvenating IV drips, Clinique La Prairie’s offerings are designed to optimize health and vitality.
By integrating these expert recommendations into your daily routine, you can enhance your quality of life, promote mental clarity, and activate your body’s self-healing mechanisms during and after Ramadan.
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