Staying healthy during Ramadan

Staying healthy during Ramadan requires a balanced approach that considers both spiritual devotion and physical well-being. Fasting from dawn to sunset can be demanding, but with careful planning and mindfulness, individuals can maintain their health throughout this sacred period.

Hydration is paramount during Ramadan, especially in regions where temperatures soar. It’s essential to drink plenty of water during the non-fasting hours, particularly before dawn and after sunset. Dehydration can lead to fatigue, headaches, and decreased concentration, so staying adequately hydrated is crucial.

Nutrition plays a significant role in sustaining energy levels throughout the fasting period. Meals consumed before dawn, known as suhoor, should be balanced and include complex carbohydrates, lean proteins, and healthy fats to provide sustained energy release throughout the day. Avoiding sugary and fried foods during suhoor can prevent energy crashes later in the day. Breaking the fast at sunset, known as iftar, is an opportunity to replenish nutrients and hydrate the body. Start with dates and water to rehydrate and replenish blood sugar levels, followed by a balanced meal consisting of carbohydrates, proteins, vegetables, and fruits. Avoid overeating during iftar to prevent digestive discomfort and bloating.

Maintaining physical activity during Ramadan is essential for overall health and well-being. While intense exercise may be challenging during fasting hours, moderate activities such as walking, stretching, and gentle yoga can be incorporated into daily routines. Post-iftar workouts or light exercise before suhoor can help maintain fitness levels without overexerting the body.

Quality sleep is crucial for health and vitality, particularly during Ramadan when the fasting schedule may disrupt regular sleep patterns. Aim for seven to eight hours of restful sleep each night, prioritising bedtime routines and creating a conducive sleep environment.

Lastly, mindfulness and selfawareness are essential for listening to your body’s signals during Ramadan. Pay attention to hunger, thirst, and energy levels, and adjust your fasting and eating patterns accordingly.

Consulting with a healthcare professional or nutritionist can provide personalised guidance for maintaining health and well-being during Ramadan. With mindful planning and self-care, individuals can observe Ramadan while prioritising their physical health and spiritual devotion.