Tips to Follow for a Healthy Ramadan Fasting Routine

1. Fuel Up with a Balanced Suhoor

Your pre-dawn meal (Suhoor) sets the tone for a long day ahead. Eating a balanced and nutritious Suhoor can help sustain energy levels throughout your fast.

✔ Choose complex carbohydrates, protein, and healthy fats to sustain energy throughout the day.

✔ Avoid salty and spicy foods that can increase thirst while fasting.

2. Stay Hydrated During Non-Fasting Hours

Hydration is one of the most critical parts of staying healthy during Ramadan.

✔ Drink water consistently between Iftar and Suhoor to prevent dehydration.

✔ Limit caffeinated and sugary drinks, which can lead to fluid loss.

3. Break Your Fast Wisely

Start Iftar gently and mindfully, how you break your fast matters.

✔ Start Iftar with dates and water to gently restore energy levels.

✔ Follow with a light meal to avoid overeating and digestive discomfort.

4. Choose Nutrient-Rich Meals

Ramadan meals should focus on nourishment rather than indulgence.

✔ Focus on lean proteins, whole grains, fruits, and vegetables for balanced nutrition.

✔ Reduce fried and sugary foods to avoid energy crashes.

5. Stay Active with Gentle Movement

While intense workouts might be difficult during fasting, light activity can support digestion and overall wellness.

✔ Opt for light activity, such as walking or stretching, especially after Iftar.

✔ Avoid intense workouts during fasting hours.

6. Prioritize Sleep and Rest

Ramadan often shifts sleep patterns with early Suhoor meals and late-night prayers.

✔ Aim for 7-8 hours of sleep by adjusting your daily routine.

✔ Short daytime rest can help restore energy if needed.

7. Listen to Your Body & Seek Medical Advice

Every individual’s health needs are different, especially for those with medical conditions.

✔ If you feel unwell, don’t ignore symptoms such as dizziness or fatigue.

✔ Consult a healthcare professional, especially if you have a pre-existing condition.