With Ramadan over, it’s time to return to a daily routine to remain healthy and fit. Here are some recommendations on how to get back on track to a healthier lifestyle that can be customised to suit different tastes and preferences.
Get Plenty of Sun Light
During Ramadan, we tend to spend less time outside and that can have a negative impact on our general health. Getting back to normal should include 10 to 30 minutes of noon sunlight several times per week to maintain sufficient levels of vitamin D in our blood. Adding vitamin D-rich foods such as tuna and orange juice can also help. Vitamin supplements like Vidrop, which would require a doctor’s prescription, can also be beneficial.
Plan a Refreshing Holiday
The lack of sleep and organised nutrition in Ramadan can cause mental and physical exhaustion. Traveling somewhere during Eid can be a great opportunity to unwind and regain energy. Egypt has a variety of destinations to suit diverse interests, including beach resorts, desert escapes and city stays.
Ease Back into Exercise Sessions
To avoid weariness or injuries, the return to normality should be gradual. If need be, you could seek the help of a professional trainer, provided in numerous gyms. Recently, popular classes include trampoline jumping at Fibers Gym, yoga at Osana and martial arts at The Fight Zone.
Cut Down Procrastination Habit
During Ramadan, we often attempt to distract ourselves with a variety of activities that may in fact be a waste of time if continued. After Ramadan it is therefore advisable to better organise our time to avoid negatively affecting our professional and social lives. There are numerous applications available to assist you in creating such timetables, including Todoist Pro, Actions and Tick Tick.
Stay Hydrated
Comprising of 50% to 70% of the human body weight, water is critical to all our organs’ normal functions. During the Ramadan fast, our water intake decreases, making extra hydrating all the more important as we resume our normal life post Ramadan. A daily intake plan that includes at least 1 to 1.5 liters of water is recommended. If you don’t like plain water, you can try sugar-free flavoured water, herbal teas, fresh juices or soup.
Create Healthy Meal Plans
After indulging in meals that are generally high in fat, sugar, and carbohydrates in Ramadan, returning to a balanced nutritious diet is essential. There are several YouTube channels like HealthNut Nutrition, The Domestic Geek and Easy Meal Prep Recipes that can help you create a meal plan and support you throughout the process.
Avoid Sources of Professional Mental Stress
After Ramadan, everyone is inclined to work hard to make up for the slow pace of the holy month. However, to prevent mental stress, it is preferable to pace ourselves by creating action plans that divide our work into manageable daily tasks. To stay on an even keel, you could check YouTube channels like Kati Morton and Psych2Go that offer mental health education and support. Also useful are applications that provide assessments and recommendations, such as Talkspace.
Regulate Sleeping Hours
Night activities during Ramadan, particularly suhoor events and tarawih prayers, disturb sleeping patterns. To gradually return to sleep routines following the holy month, you can use the help of sleep regulation applications which provide sleep stories, relaxing music, and trackers to help you understand and manage your sleep cycles. There are a number of examples including ShutEye, BetterSleep and Calm.