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strong 1. Guard Your Suhoor:/strong
* Make enough time for it and make sure itâ€™s a healthy one.
* Eat a complete meal with a variety of fruits, whole grains and protein, such as beans or eggs. Choose from leafy greens, and water-rich fruits such as watermelon, peaches and papaya.
* Avoid refined sugars and too many carbohydrates, which can leave you feeling exhausted by mid-day.
* Drink plenty of water or real juice, but donâ€™t overstuff yourself with these, either.
strong2. Donâ€™t Sleep the Day Away/strong
* This is particularly important after the suhoor meal because digestion and circulation cannot occur if you spend half the day in bed.
* Additionally, you will slow yourself down by sleeping during the daylight hours meant for being productive.
strong3. Conserve Those Calories/strong
* Avoid too much talkingâ€”yes, talking takes up a lot of energy and can actually bring on headaches. You need as much of your energy to get through the day so avoid unnecessary and long-winded conversations, especially futile ones that have nothing to do with work, family or the deen.
* Take it easy when doing errands or working around the house by maintaining a leisurely pace. Walk, donâ€™t run and youâ€™ll avoid losing the energy needed for your ibadah. We should remain productive, but choose our energy output wisely.
strong4. Break Your Fast Calmly/strong
* Donâ€™t be in a rush to eat. You wonâ€™t digest your food properly and could make yourself sick. Instead, break fast with a healthy room-temperature fluid like water, pure fruit juice or warm milk, as cold drinks are hard on your system. Have a couple of dates, figs, and a handful of nuts. Then, pray your salah and return to the table for a nice meal.
strong5. Ease Into the Iftar Meal/strong
* Warm the stomach and slowly acclimate your body to food by having soup as a first course to the iftar meal. Itâ€™s not only easy on the stomach, but it also prevents over-eating with heavier foods that generally come afterwards.
strong6. Lay off the Salt and the Grease/strong
* Thereâ€™s no denying that many traditional Ramadan foods are deliciously tempting, but also tend to be on the greasier side. Have one samosa, for example, if you must, but realize that your body has to work harder to digest it.
* Salty foods should be avoided simply due to their dehydrating effects on your body. You may think by drinking large amounts of water you can recover from this dehydration, but you may suffer from headaches and bloating in the meantime.
strong7. Donâ€™t Eat to Your Fill at Any Meal/strong
* Eat plenty of protein- meat, poultry, eggs and fish, as opposed to empty calories like junk food, breads and snacks.
* Follow a golden rule on eating from our beloved Prophet (pbuh) who said:The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat a few morsels to keep him alive. If he must fill it, then one-third for his food, one-third for his drink, and one-third for air. (al-Tirmidhi –saheeh by al-Albaani)
strong8. Listen to Your Body/strong
* How do you know when youâ€™ve reached the one-third level? Your body will tell you, if you are listening. Be cognizant of what youâ€™re putting in your mouth and how your body responds to certain types and amounts of foods.
* If you feel weak or out of breath, regularly check your blood sugar levels and hear rate. Young or old, improper eating regiments and passivity about oneâ€™s diet can be a seriously unhealthy combination.
strong9. Do Light to Moderate Exercises/strong
* Lifting small weights or leisure walking helps build muscle and improve circulation. Ramadan is not a time to look or feel like a weakling. Instead, itâ€™s a great time to build discipline and structure into our lives. Small, daily exercises are a great way to do just that.
strong10. Get Rest During the Proper Hours/strong
* Some people are early birds; others are night owls. Either way, you must be awake and aware for all of the daily salah and to implement many forms of ibadat throughout the day. Get yourself on a good sleep schedule where you hit the sack early enough to get in a few zzzâ€™s, wake up for tahajjud during the last part of the night, then continue on for suhoor and fajr. Proper rest, eating and ibadah will make you ultimately feel like a more productive Muslim overall, inshaâ€™allah.