During the Holy Month of Ramadan, Muslims around the world fast from dawn till dusk, abstaining from eating, drinking and even habits like smoking and vaping. The day begins with Suhoor, a pre-dawn meal, and ends with Iftar after the sunset (Maghreb) prayers.
While fasting has spiritual significance, it is equally important to maintain good health and overall well-being, especially as the sudden change in eating patterns can be challenging. Connector looks at how to stay fit during Ramadan with the help of expert insights and essential health and lifestyle tips.
Benefits Of Fasting
According to the World Health Organisation, “there is evidence to suggest that fasting can have positive effects on your health as well as boost your mental health and well-being, improve mood, help relieve stress, anxiety and depression”.
Here are some benefits of fasting on your health and well being:
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Regulating cholesterol and insulin levels: Studies have shown that fasting can have a positive impact on your overall lipid profile by regulating “bad cholesterol” and can help you lose fat without muscle depletion. It can also help improve insulin levels.
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Blood pressure: There are studies that suggest a correlation between fasting and reduced blood pressure, which can also keep other related diseases, like heart failures and stroke at bay.
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Cleansing the body: Fasting for a month can be beneficial as a detox exercise because fasting does not only burn the excess fat reserves but also cleanse your body of harmful toxins that may be present in your fat reserves. It is also a good time to get rid of harmful habits like smoking, and detox your body.
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Mental health: Studies have shown that fasting can make the brain more resilient to stress, mood-changes and can improve memory and brain function involved in learning. Fasting can also be a way of triggering the growth of new brain cells, which sharpens our mental acuity and processing of information.
While fasting can be beneficial, it is not suitable for everyone. Even Islamic teachings exempt groups such as the chronically ill, pregnant women, young children and older adults from the obligation of fasting during Ramadan. If you have health concerns, it is important to consult a doctor and adjust medications before fasting.
Dr. Fahmidha Abdul Rahim, Emergency General Practitioner and clinical tutor at Thumbay Hospital Ajman, says that for diabetic patients, “close monitoring of blood sugar along with opting for complex carbohydrates and lean proteins can help maintain stable glucose levels” and “those with hypertension should reduce excessive salt intake, processed foods and incorporate potassium-rich foods like dates and bananas into their diet”.
Essential Health Tips For Ramadan
According to Dr Fahmidha, “During Ramadan, people make dietary mistakes that impact their health and energy such as consuming fried foods, sugary and caffeine drinks and heavy meals at Iftars, which causes headaches and energy crash.”
Here are some tips to maintain overall wellbeing throughout the month and sustain your energy levels:
1. Hydration And Fluid Intake
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Drink at least 8 to 10 glasses of water between Iftar and Suhoor.
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Include hydrating foods like watermelon, cucumbers and leafy greens.
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Avoid caffeinated drinks (coffee, tea, cola), as they can lead to dehydration.
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Reduce intake of sugary fizzy drinks, as they add unnecessary calories.
2. Balanced Nutrition
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Break your fast with three dates, a traditional practice that provides fibre and energy.
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Incorporate plenty of vegetables in your meals for essential vitamins.
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Choose whole grains for lasting energy and better digestion.
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Opt for lean proteins like grilled chicken, baked fish and legumes.
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Avoid fried and processed foods, as they are high in unhealthy fats.
3. Smart Eating Habits
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Eat slowly to prevent overeating and aid digestion.
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Avoid large portions, as they can cause discomfort and bloating.
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Suhoor is key – a well-balanced Suhoor meal should include:
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Complex carbohydrates (whole wheat bread, oats)
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Protein-rich foods (eggs, dairy, nuts)
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Healthy fats (avocados, olive oil)
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Limit sweets, as traditional Ramadan desserts are often loaded with sugar.
4. Avoid Unhealthy Habits
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Ramadan is an opportunity to quit smoking or vaping, use the fasting hours to help break the habit.
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Reduce salt intake, as salty foods can cause dehydration and bloating.
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Use herbs and spices instead of excessive salt to flavour meals.
5. Staying Active And Managing Energy
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Engage in light physical activity, such as evening walks or stretching exercises.
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Avoid high-intensity workouts during fasting hours to prevent exhaustion.
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Try meditation or deep breathing exercises to reduce stress and maintain focus.
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Get enough sleep, aiming for at least 6 to 8 hours to stay refreshed.
Maintaining Balance: Health, Spirituality And Social Life
Ramadan is a time of spiritual reflection, charity and community bonding. However, it is also a time when people tend to overeat during Iftar gatherings or neglect physical activity. This can run counter to the potential benefits you gain through fasting and might even offset the social benefits of Ramadan. Make the community gatherings more meaningful by sharing helpful tips with your family and friends on how to maintain a healthy lifestyle during Ramadan.
By making mindful choices and following healthy habits, you can enjoy the blessings of Ramadan while maintaining your well-being.
The key to a healthy Ramadan is balance, nourishing your body, staying active and embracing the spiritual essence of the Holy Month.