Sawan Somwar 2023: 12 healthy fasting tips to keep in mind
While observing Sawan Somwar fasts, one should make sure to hydrate well and eat nutritious vrat-friendly foods. Here are other tips to keep in mind.
Come Shravan and devotees observe Sawan Somwar fasts and seek blessings of Lord Shiva for health, wealth and fulfilment of their wishes. While unmarried girls keep these fasts to get a suitable match, those married pray for happiness in their marital life. This year Shrawan has stretched to two months instead of the usual one due to Mal Maas. The month of Sawan will thus start on July 4 and will end on August 31, making it 59 days long. There will be eight Sawan Somvaar or Sawan Mondays instead of four. Since July 4 is a Tuesday, the first Sawan fast will be observed on July 10 and the last one on August 28. (Also read: Sawan 2023: When is Shravan? Find why this year is special, the rare coincidence after 19 years and Sawan Somwar dates)
While observing Sawan Somwar fasts, one should make sure to hydrate well and eat nutritious vrat-friendly foods instead of going for deep-fried and sugary stuff. One should also rest well and include probiotics in the diet to support gut health.
Dietician Kanika Malhotra, Founder of Health Astronomy shares healthy eating tips for Sawan Somwaar fasting.
1. Start your day with good hydration to avoid headaches
To kickstart your day on the right note, it is crucial to stay hydrated. It is recommended to incorporate hydrating beverages such as coconut water, lemon water, homemade iced tea, or buttermilk. These drinks replenish electrolytes and keep you refreshed throughout the day.
2. Consume a fruit that kicks in your energy
A quick and healthy way to boost your energy levels during fasting is by consuming fruit. Bananas are an excellent choice as they are rich in natural sugars and potassium and provide instant energy.
3. Consume nuts to keep your energy longing
Nuts are a fantastic source of energy and essential nutrients. One can incorporate almonds, pistachios, walnuts, and figs into the fasting diet. These nuts provide healthy fats, proteins, and dietary fibre, keeping you satiated and energized.
4. Include curd for lunchtime with a bowl of fruits
During lunchtime, it is essential to maintain a balanced meal that keeps the stomach full and cool. Curd is a probiotic-rich food, and one can have it with a bowl of fruits for maximum benefits. This combination provides essential nutrients, aids digestion, and keeps the body cool.
5. Avoid spices to avoid heartburn
To prevent heartburn and discomfort during fasting, it is advisable to avoid spices such as black pepper, red chili, and green chili. One can opt for milder flavours and seasonings to prevent any gastric issues that may arise during fasting.
6. Avoid heavy food while breaking the fast
Breaking the fast after a long duration of abstinence requires caution. Heavy foods that may lead to severe gastric issues should be avoided. It is important to consume food in moderation and opt for lighter options to ease the digestive process.
Functional Nutritionist Mugdha Pradhan, CEO and Founder, iThrive shares additional tips that people should keep in mind for a healthy fasting experience.
7. Add electrolytes
Fasting causes dehydration and loss of electrolytes. Make sure to replenish with water with added electrolytes. Having electrolyte-rich foods like bananas, pistachios, coconut water, and salty foods before and after your fast is also helpful.
8. Avoid stress
Fasting creates stress in the body and raises your cortisol. You should try to avoid stressful and triggering situations which can be difficult to deal with at this time. Prioritize rest and relaxation.
9. Fasting foods
What you eat around your fast plays a big role in how healthy and functional your fast is. Make sure to include enough healthy fats and protein which help the body sustain periods of fasting more easily. If you’re only eating carbohydrates, especially refined carbohydrates, and sugar, then your body becomes overly dependent on dietary sugar for energy, making fasting very difficult.
10. Break fast with low GI foods
What you eat to break your fast is critical. You should break your fast with a light low-glycaemic (doesn’t spike blood sugar) meal. Your blood insulin and sugar levels are very sensitive during a fast and thus can get spiked easily, causing a shock to the nervous and endocrine systems.
11. Skip sabudana
Sabudana, though popularly eaten between and after a fast is not a healthy option because it is a highly refined carbohydrate that spikes your blood sugar. Fruits, dates, and raw honey are some healthy carbohydrate options instead.
12. Consider supplementing
Fasting depletes your nutrient stores quickly. Additionally, most people also avoid animal-based foods during the entire Sawan month, further aggravating the risk of nutrient deficiencies. Essential supplements like B complex, vitamin D, and amino acids can be very helpful during this time.