Navratri 2025: From physical activity to balanced meals, experts suggest focusing on hydration, energy-boosting foods, mindful eating
(source : ANI) ( Photo Credit : ani)
Navratri brings joy with its nine days of prayers, dances, and fasting, but staying energized can be tough when you’re skipping regular meals. Experts say smart choices in food, drinks, and light movement make all the difference to keep you feeling strong and vibrant through the festival.
Clinical nutritionist Dr. Deepali Sharma from CK Birla Hospital in Delhi stresses picking nutrient-packed options. Go for complex carbs like rajgira (amaranth) and samak rice—they give steady energy and keep your blood sugar even. Add healthy fats from ghee, coconut oil, almonds, walnuts, pumpkin seeds, or sunflower seeds. For proteins, reach for paneer, yogurt, milk, or other dairy to stay full longer and support your muscles during the fast.
Fruits play a big role too. Bananas, apples, and pomegranates deliver vitamins and help with hydration on those long fasting days. “These choices create a balanced plate that fuels your body without weighing it down,” Dr. Sharma says.
When planning meals, Dr. Anshul Singh, team leader for clinical nutrition at Artemis Hospitals, recommends light yet filling dishes using staples like sabudana, kuttu, and rajgira. Steam or boil them instead of frying to lock in the goodness and cut calories. Skip heavy, fried treats to avoid feeling drained.
Hydration tops the list for Navratri fasting success. Dr. Singh warns that tea or coffee can dry you out, so swap them for infused water, coconut water, herbal teas, or lemon water. “Staying hydrated keeps your energy up and your body running smoothly,” she notes.
Don’t forget to move a bit. Dr. Sharma suggests gentle activities like walking, yoga, or deep breathing to boost circulation and calm your mind without tiring you out. Listen to your body—skip intense workouts and focus on what restores balance. The festival’s own Garba and Dandiya dances count as fun exercise, but keep it moderate to avoid dehydration or salt loss, Dr. Singh adds.
From a wellness angle, Tanya Khubchandani, founder of Elixir Wellness, highlights proteins’ power to maintain steady energy during fasts. They prevent those mid-day crashes from too many carbs. For immunity—especially with seasonal shifts—load up on vitamin C from oranges, kiwis, strawberries, and amla. Nuts, seeds, and herbal teas with tulsi, ginger, or peppermint also fight off bugs while aiding digestion and better sleep.
After fasting, resist the urge to overeat fried or sweet foods, Khubchandani advises. One balanced meal with proteins, healthy carbs, and veggies leaves you refreshed, not sluggish.
Overall, experts urge you to map out your Navratri meals ahead: prioritize hydration, proteins, and immunity boosters, plus easy activities to enjoy the festivities feeling great.
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