Ramadan is a great opportunity to improve our physical and mental health through proper nutrition, exercise, and a healthy lifestyle.

Here are some simple tips to maintain your health during this holy month:

1. Proper nutrition:

- Start your day right:

Eat a suhoor meal rich in nutrients such as complex carbohydrates, protein and fibre.

- Protect yourself from the risk of losing excess water:

Drink a sufficient amount of water and fluids between iftar and suhoor.

- Maintain a balanced diet:

Consume meals rich in fruits, vegetables, whole grains, and low-fat protein.

Reduce your intake of fried foods, sugars and saturated fats.

Focus on foods rich in fiber, such as whole grains, legumes, fruits and vegetables.

Eat healthy snacks between iftar and suhoor, such as fruits and nuts.

- Eat slowly and in moderation:

Avoid overeating at breakfast.

- Eating dates to break the fast:

Dates are an excellent source of energy, fiber and natural sugars.

2. Physical activity:

- Keep your physical activity moderate:

Exercise for at least 30 minutes, 5 days a week.

- Choose activities you enjoy:

Such as fast walking, running, or cycling.

Start slowly and increase the intensity gradually, especially if you are new to exercise.

3. Sleep and rest:

- Get enough hours of sleep:

It is recommended to sleep for 7-8 hours every night.

- Avoid staying up late at night:

Take a short nap during the day, especially if you feel tired or exhausted.

4. Other tips:

- Avoid smoking:

Smoking causes dehydration and loss of appetite and affects the health of the digestive system.

- Check your health before the start of Ramadan:

Make sure you are in good health before starting fasting.

- Consult your doctor if you suffer from any chronic diseases.

- Listen to your body:

Take breaks when needed.

Do not force yourself to fast if you feel sick.