7 healthy fasting tips for the month of sawan

Fasting tips: Drinking plenty of water, herbal teas, and fresh fruit juices (without sugar) can help maintain hydration levels. Coconut water is particularly beneficial as it replenishes electrolytes and keeps you energised (Image: Canva)

The month of Sawan, also known as Shravan, is a sacred period in the Hindu calendar. Devotees observe various fasts during this time, especially on Mondays, dedicated to Lord Shiva. While fasting is a spiritual practice, it is crucial to ensure that your health is not compromised. Here are some healthy fasting tips to help you maintain well-being while observing this religious tradition:

Stay hydrated

One of the most important aspects of fasting is to keep yourself hydrated. During Sawan, temperatures can be high, and dehydration is a risk. Drinking plenty of water, herbal teas, and fresh fruit juices (without sugar) can help maintain hydration levels. Coconut water is particularly beneficial as it replenishes electrolytes and keeps you energised. Avoid caffeinated beverages and carbonated drinks, as they can lead to dehydration.

Balanced nutrient intake

Fasting does not mean depriving your body of essential nutrients. Plan your meals to include a balanced mix of proteins, carbohydrates, and healthy fats. Foods like milk, yoghurt, nuts, and seeds are excellent sources of protein and good fats. Incorporating fruits like bananas, apples, and pomegranates provides essential vitamins and minerals. For carbohydrates, consider sabudana (tapioca), sweet potatoes, and buckwheat, which are commonly used in fasting foods.

Small, frequent meals

Instead of having large meals, opt for small, frequent meals throughout the day. This approach helps maintain your energy levels and prevents overeating. It is especially important if you are fasting strictly and consuming fewer types of food. Small meals help in better digestion and prevent bloating or discomfort.

Avoid deep-fried and oily foods

While it might be tempting to indulge in traditional deep-fried fasting foods, they can be heavy on the stomach and lead to digestive issues. Opt for healthier cooking methods like baking, grilling, or steaming. For instance, instead of fried pakoras, you can try baked versions using minimal oil. If you do consume fried foods, do so in moderation and ensure they are made with healthy oils like coconut or olive oil.

Incorporate fibre-rich foods

Fibre is essential for maintaining digestive health, especially when your diet is restricted during fasting. Include fibre-rich foods like fruits, vegetables, and whole grains to aid digestion and prevent constipation. For example, sweet potatoes, which are commonly allowed during fasting, are not only rich in carbohydrates but also in dietary fibre.

Limit sugar and salt intake

Consuming too much sugar and salt can lead to dehydration and other health issues. While it is common to use rock salt (sendha namak) during fasting, it is still important to use it sparingly. Similarly, avoid adding excessive sugar to your drinks and desserts. Natural sweeteners like honey or jaggery can be used in moderation as healthier alternatives.

Listen to your body

Fasting should not be a strain on your body. Pay attention to how you feel and do not push yourself too hard. If you experience dizziness, weakness, or any other discomfort, consider modifying your fast or breaking it with a light meal. It is important to remember that the purpose of fasting is spiritual growth and self-discipline, not to harm your health.