An expert has stressed the importance of maintaining a healthy Ramadan lifestyle, including daily exercise and good eating habits, to ensure that enough calories are distributed evenly between the Iftar and Suhoor meals.

A specialist nutritionist at Abu Dhabi Health Services Company (SEHA), the UAE's largest healthcare network, told Emirates News Agency (WAM) on Wednesday that the balanced calories included in the meals may be carbohydrates (45-50 %), protein (20-30 %), and good fats (25-35 %).

"Those who are fasting for a prolonged period should avoid sugary and fatty foods, and restrict refined carbohydrates.

During and after iftar, sweetened beverages, coffee, tea, and excess soft drinks should be supplemented with plenty of water and hydrating foods, while sweetened drinks, coffee, tea, and excess soft drinks should be avoided "Nujoud Al Ameri, Clinical Nutrition Specialist at Madinat Zayed Hospital, part of the SEHA network's Al Dhafra Hospitals, stated.

Overeating affects the body and stifles spiritual growth.

"Overeating can not only damage the body, but it can also mess with a person's spiritual growth during the month," she cautioned against unhealthy eating during Ramadan.

"Fasting teaches you how to regulate eating habits and develop your self-control and discipline. This month necessitates a well-balanced diet to keep a person safe and productive. Easy foods from all of the major food groups should be included in the diet "Al Ameri elaborated. She found out that fasting during Ramadan can be a natural and successful way for healthy individuals to detox their bodies.

Ramadan aids weight loss, blood pressure reduction, and cholesterol reduction:

Many people can lose weight and lower their blood pressure and cholesterol by following clear guidelines. Overindulging in Iftar or Suhoor meals can lead to weight gain, she warned. "Changes in eating and sleep patterns can be very detrimental to your body and mind when you fast for long periods. If you prepare ahead of time and begin to change your routine, you will reduce the amount of disruption."

Setting sleep as a top priority

During Ramadan, Al Ameri also emphasized the importance of prioritizing sleep just as much as healthy eating. "Since your body can feel more exhausted during the day, it's necessary to actively manage to sleep and waking hours, naps, or schedule additional times for rest. This allows for a rest period before or after the Iftar and Suhoor meals, allowing for physical activity "she said

The doctor urged smokers to modify their everyday behaviors and use this time to quit for good.

Keeping the adjusted exercise going

Individuals don’t have to abandon their exercise routine during Ramadan, according to Al Ameri, but it can be changed. "You should think about altering the time you workout or the activity you engage in while exercising. Exercise intensity should also be reduced, with high-intensity workouts being replaced by more gentle workouts."

Every day, strive to walk 10,000 steps in a healthy, socially isolated environment

"You should also set aside more time for family activities and hobbies, such as football, basketball, or tennis, which are all excellent ways to stay physically healthy and energetic while improving your overall well-being. To make this process easier, schedule your workouts so that you have enough energy and hydration to exercise."

People with chronic health conditions should consult their physicians before beginning any exercise routine, particularly those who are on diabetes medication, as the dosage and timings can need to be adjusted.