The Holy month of Ramadan has begun. As one of the five pillars of Islam, fasting for adult Muslims who are physically capable of doing so is an important part of the holy month.

UNDP Iraq and WFP Iraq wish Iraqi people a blessed month, and developed a list of 10 tips to keep healthy and fit while #StayingHome during Ramadan.

Wash your hands frequently

In light of the spread COVID-19 pandemic, the best preventive measure is to keep washing your hands frequently with water and soap, or use hand sanitizer. Also, try to clean items that you frequently touch and/or use such as your mobile phone, keys, and door handles. This will help keep yourself and others out of harm's way.

Always maintain at least 1 meter (3 feet) of distance between people

COVID-19 is spread through respiratory droplets when an infected person sneezes, coughs, or talks. These droplets can land on people or inhaled by those close by. Thus, to protect yourself, maintain a safe distance between your and others at least 1 meter (3 feet) away when you go outside to the supermarket, bank or any public place. “Physical distancing” can be more effective if you stay home and minimize going out.

Eat healthy and balanced iftar* and suhoor*

Craving delicious food and sweet drinks can be tempting during Ramadan. Yet, to recharge your energy after a long day of fasting, you should incorporate plenty of vegetables to provide vital vitamins and nutrients, reasonable portions of healthy protein and fiber. In short, try to avoid fried and processed foods high in fat or sugar. Enjoy your meal and avoid overeating by eating slowly. Don’t forget to wash your hands afterwards!

Keep hydrated

Drink plenty of water between iftar and suhoor meals. High temperatures can also make you perspire more, so it is important to drink fluids to replace what you lose during the day (at least 10 glasses). You can also increase water intake by eating hydrating foods. Try adding watermelon to your suhoor meal or eat it as a sweet treat after iftar.

Never skip suhoor

Suhoor is the light meal before the beginning of the fast every day. Try to avoid skipping it. This meal, which constitutes a light breakfast, should include vegetables, a serving of carbohydrates such as bread/bread roll made from wholewheat, protein-rich food such as dairy products (not salty ones) and/or egg. Keep it balanced and rich.

Practice sports indoors

For those who have been lazy or afraid to exercise during Ramadan, it is completely healthy to work out while you fast. Try not to stop exercising during Ramadan. On the contrary, exercising helps to control weight and keep you energized. You just need to adjust your exercise hours with gentle activities and find a time that suits you, adhering to any curfews or lockdowns imposed in your area due to COVID-19. To keep safe, during these times, a plethora of easy, accessible and in-doors activities can be found online. Get your mat, water, playlist, towel and get started!

Cherish this time by preparing food with family members

Ramadan is an excellent time to cherish your time with your family. Our modern and varied lives means that dining or eating together with family members is sometimes rare. Ramadan is an occasion to revive the familial gathering and to prepare extremely delicious meals and sweets together. Enjoy and savor your food! Remember, curfews are still in place in some areas, so that might mean enjoying this time with your immediate family, or those you share accommodation with.

Sleep well

Sleeping well is important to maintain our health and wellbeing. The recommended daily hours of sleep per night is 7-8 hours, but everyone has different needs. When you are sleep-deprived, the appetite increases, making fasting during Ramadan even more difficult. Try to go to bed early, the same time every day before waking up ready for suhoor and morning prayers around 3 am. Make up for the lost hours of sleep after suhoor or during the day.

Use technology to maintain and continue worship

Many mosques are closed due to the outbreak of COVID-19. But, thanks to modern technology, you can continue worship by using modern technology. Social media channels can provide live videos or audio-tape worship services and ceremonies. For small group interactive prayer, it is easy to use a remote or virtual meeting. Be creative!

Help others

Let’s not forget that Ramadan is a time of solidarity and generosity especially with these unprecedented times of COVID-19 when many people have lost loved ones and their livelihoods. Charitable acts have reciprocal benefits for those offering help and the person receiving it. It can be done in different ways through checking on the elderly, people with disabilities, and vulnerable neighbors by phone and offering to deliver groceries. It can also be done through giving financial or in-kind donations to those who lost their source of income due to the pandemic in the community.

Iftar*: One breaks the fast at sunset with a meal called iftar.

Suhoor*: One eats again with a pre-dawn meal called suhoor.