Fasting during Ramadan is spiritually rewarding, but it can be physically demanding if proper health precautions are not observed.
During the month, the normal eating cycle changes, with long hours between Suhoor and Iftar. Maintaining good health is therefore essential to ensure you can observe the fast without fatigue, dehydration, or discomfort.
Here are seven essential tips to help you stay healthy while fasting:
Stay Hydrated
Since the body goes long hours without water, proper hydration is crucial. Between Iftar and Suhoor, drink plenty of water. Avoid sugary and caffeinated drinks such as soda and coffee, as they can increase dehydration.
Eat Balanced Meals
A nutritious Suhoor and Iftar help sustain energy throughout the day. Include complex carbohydrates like brown rice, oats, and whole grains for gradual energy release. Add protein sources such as eggs, fish, or poultry, along with healthy fats like avocado or olive oil.
3. Avoid Overeating at Iftar
Although hunger is expected after a long fast, overeating can cause bloating, indigestion, and sluggishness. Break your fast with light options such as water, dates, or a small portion of soup. Wait 15–20 minutes before eating your main meal, and eat slowly to allow your body to signal fullness.
4. Include Fibre-Rich Foods
Fibre supports digestion, prevents constipation, and provides steady energy. Incorporate fruits, vegetables, beans, whole grains, and leafy greens into your meals to help you stay fuller for longer and avoid energy crashes.
5. Get Adequate Sleep
Late-night prayers and early Suhoor meals can disrupt sleep patterns. Aim for 6–8 hours of rest daily. Short daytime naps can also help restore energy levels.
6. Exercise Wisely
Light to moderate physical activity, such as walking or stretching, can help maintain fitness without exhausting the body. Avoid intense workouts during fasting hours, and consider exercising after Iftar when you are hydrated.
7. Moderate Sugar and Salt Intake
Sugary foods and salty snacks can increase thirst and cause energy spikes followed by crashes. Limit processed foods, pastries, and sugary drinks. Opt for fresh fruits and natural sweeteners, and reduce salt intake to prevent dehydration and maintain healthy blood pressure.
By following these simple health tips, you can observe the fast with strength, balance, and well-being throughout Ramadan.
