A Healthy and Hydrated Ramadan

Be kind to your tummy!

Like most of us, fasting probably makes it difficult to think about your futoor and suhoor meals beyond opportunities to eat, let alone as ways to try and be healthy. But, did you know Ramadan can be the perfect opportunity to follow a natural lifestyle that boosts up your health?

Water is a Medicine

Pure water is the world’s first and foremost medicine. Keep yourself hydrated with an ample quantity of water and natural fluids (like fresh fruit juices) this Ramadan. You should be very cautious with your fluid intake and how you keep yourself hydrated. Carbonated drinks like sodas contain processed sugars which is a major cause of obesity.

Keep an Eye on Your Futoor and Suhoor

Futoor is meant for eating our favorite foods to maximum capacity and satisfying our cravings after 12-16 hours of fasting, isn’t it? Sort of; you should satiate your hunger but you have to be extra vigilant or else risk developing some very unhealthy eating habits, like overeating.

As far as diet is concerned your diet plan should have the following attributes:

  1. Limit the salt intake during suhoor.
  2. Make sure suhoor has a good combination of complex carbohydrates and proteins.
  3. Drink a full glass of water at the beginning and end of suhoor.
  4. Minimize or cut out all fried foods.
  5. Eat in moderation always.
  6. Spread out your futoor meal. Break your fast with some dates and water, then take a break of 5-10 minutes before eating some more.

Ramadan is about simplicity, so simplify your meals!


Don’t let flu ruin your winter this year!

Winter is the time for making the most of the limited cool weather spree we get here in Riyadh, and certainly not for lying tired and half-dead in bed all day with flu.

Seasonal illnesses, such as the flu, not only affect your physical health but also limit your productivity. While there are many reasons as to why we might catch the flu, there also are a number of ways we can avoid it this winter season.

Take care of your hygiene


Research and medical evidence suggests that keeping your hands clean is one of the best ways to prevent the spread of illness and infection. You should pay special attention to any time you’ve been out in public, touching doorknobs, after you use the bathroom, before and after you eat, after handling animals and before and after you touch a computer keyboard.

Wash your hands the right way, and here is how: scrub your hands for about 20 seconds. Then, using warm water, wash thoroughly. Proper hand washing is the most important thing you can do to avoid getting the flu this season.

Since germs thrive in moist and warm places, do your best not to touch your eyes, nose and mouth, especially when your hands are dirty.

Call it a day


Adequate rest is necessary for restoring your immune system. We should all be getting an average of about eight hours of sleep a day. When you get less, it can make you more susceptible to diseases.

And if you already do feel sick, avoid going to school or work. A lot of people are stubborn about missing school or work. But these settings put us close to people for an extended period of time. Moreover, you’ll stay sick longer if you don’t get enough rest.

Boost Your Immunity


Nutrients, especially Vitamin D and Vitamin C have an immuno-protective effect as they help warding off viral and bacterial infections and have anti-oxidant properties as well. Natural sources of vitamins and minerals keep your body strong, and without them you’re not giving your body the edge it needs to ward off infection.

Eat Healthy

Photo Credits: Menshealth.com

Photo Credits: Menshealth.com

Eat a balanced diet with lots of vegetables. Getting too many of too few calories may put an extra strain on your immune system. Avoid eating junk food as it has little nutritional value and tends to depress your immune system. Instead, rely on whole foods.

Drink lots of water, everyday. Eating garlic may also help in preventing flu. Studies show that it can actually kill off the flu virus and suggest it might also help bolster your immune system.

Now these tips may not guarantee the prevention of flu, but they certainly will help. Happy winters!