Steps to Start a Healthy Life After Ramadan, the Perfect Moment to Make Changes

After a month of fasting, many people feel changes in their eating patterns and lifestyles. The regular eating habits during Ramadan often change drastically once Eid arrives, with the consumption of fatty and sweet foods becoming uncontrollable. This condition can impact health, ranging from weight gain to digestive issues.

Post-Ramadan is actually the right time to restart a healthy lifestyle. Returning to a balanced diet, improving sleep routines, and starting to exercise are important steps to keep the body healthy. Fasting during Ramadan can be the beginning of forming healthy living habits that need to be continued with better eating patterns and lifestyles afterwards.

So, how can one start a healthy lifestyle after Ramadan? Here are some steps that can be taken gradually to help the body regain fitness and health in the long term.

1. Balancing Your Diet

It is important to readjust your diet after Ramadan to prevent health issues caused by the consumption of high-fat and sugary foods during Eid.

One of the best ways to restore body balance is by regularly consuming healthy foods. Traditional Eid foods that contain a lot of coconut milk and oil should be gradually reduced and replaced with vegetables, fruits, and healthy protein sources like fish and nuts.

Additionally, applying the 80/20 eating rule can help manage portion sizes. This means that 80% of the food consumed should consist of nutritious foods, while the remaining 20% can be more flexible, but still within reasonable limits.

2. Maintaining Fluid Needs and Avoiding Sweet Drinks

Sufficient consumption of plain water is very important to support the body's metabolism after a month of fasting. During Ramadan, the body adapts to fluid consumption patterns, so after Eid, we need to maintain good hydration.

According to WHO, it is recommended that a person consume at least 2-3 liters of plain water per day. Avoid sweet drinks such as syrup, soda, or packaged beverages as they can increase blood sugar levels and lead to weight gain.

As an alternative, if you're bored with plain water, you can try infused water or natural fruit juices without added sugar. Besides being healthier, these drinks also help detoxify the body from heavy foods consumed during Eid.

3. Establishing a Regular Sleep Pattern

Sleep patterns often change during Ramadan due to the habits of pre-dawn meals and nighttime worship. This can continue after Eid, causing sleep disturbances such as insomnia or fatigue throughout the day.

To restore a healthy sleep pattern, set a consistent bedtime each night, for example, going to bed at 10:00 PM and waking up at 6:00 AM. Sleeping for 7-8 hours per day is the ideal time to maintain the health of the body and brain.

Reducing the use of electronic devices before bedtime can also help improve sleep quality. The blue light from phone screens can disrupt the production of melatonin, the hormone that regulates sleep cycles. Therefore, it is recommended to avoid using phones or watching TV at least 30 minutes before bedtime.

4. Getting Back to Activity and Exercise

During the fasting month, many people reduce physical activity because they feel weak. However, after Eid, it's time to get back to exercising.

If the body is not active, we tend to feel hungry and low on energy. Therefore, it's important to start exercising at least 3-4 times a week with light to moderate intensity.

Various types of exercise that can be done include brisk walking, jogging, yoga, or strength training with light weights. For those just starting out, exercising for 15-30 minutes a day can be a good first step, and that duration can be gradually increased according to the body's capabilities.

5. Avoiding Bad Habits Like Smoking and Fast Food

Many smokers reduce their smoking frequency during Ramadan because they can only smoke after breaking their fast. However, after Ramadan ends, this habit often returns, sometimes excessively.

The time after Ramadan can be an opportunity to gradually quit smoking. One way is to replace the smoking habit with other activities, such as chewing sugar-free gum or increasing physical activity to reduce stress.

Additionally, avoiding fast food is very important for maintaining body health. After a month of consuming healthy foods during sahur and iftar, it is advisable not to return to poor eating habits by frequently consuming junk food. Fast food contains high trans fats and sodium, which can increase the risk of heart disease and hypertension.

6. FAQ

Q: Why do many people experience weight gain after Ramadan?

A: This is usually caused by the consumption of high-fat and high-sugar foods during Eid, as well as a lack of physical activity after fasting ends.

Q: How long does it take for the body to readjust its eating patterns after Ramadan?

A: Typically, the body needs about 1-2 weeks to return to a normal eating pattern with healthier habits.

Q: What is the best exercise to restart fitness after Ramadan?

A: Light exercises such as walking, yoga, or gentle aerobics are highly recommended to gradually resume physical activity.

(kpl/rmt)