As the holy month of Ramadan begins, our team of dedicated health experts at Mediclinic Airport Road Hospital is delighted to extend valuable advice to ensure your well-being during this spiritually significant period of fasting. Observing Ramadan is a deeply enriching experience, providing an opportunity for self-reflection, discipline and spiritual growth. However, maintaining optimal health while fasting is essential to making the most of this sacred time. Understanding the importance of balanced nutrition, hydration and physical well-being, our experts are eager to share practical tips and guidance to help you navigate this month with vitality and strength.
To ensure sustained energy levels throughout the day, Suhoor should include complex carbohydrates such as whole grains, fibre-rich foods like fruits and vegetables, and a good source of protein such as eggs, dairy or lean meats. Avoiding excessive consumption of salty or sugary foods can help prevent dehydration and energy crashes.
Hydration is another vital aspect of maintaining good health while fasting. Dehydration can lead to fatigue, headaches and difficulty concentrating. To stay properly hydrated, it is advisable to drink plenty of water between Iftar and Suhoor. Herbal teas and fresh fruit juices can also help replenish lost fluids. However, caffeinated beverages such as coffee and tea should be consumed in moderation, as they can contribute to dehydration. Additionally, incorporating water-rich foods like cucumbers, watermelon and oranges into your meals can further support hydration.
The choice of foods for Iftar is just as important as those consumed during Suhoor. Breaking the fast with dates and water, as per tradition, is beneficial for restoring energy levels quickly. Following this, a well-balanced meal containing lean protein, healthy fats and fibre is recommended. Grilled chicken or fish, whole grains, legumes and a variety of vegetables can help maintain steady blood sugar levels and prevent post-meal sluggishness. Fried and highly processed foods should be limited, as they can lead to digestive discomfort and excessive calorie intake.
Maintaining a moderate level of physical activity during Ramadan can also contribute to overall well-being. Light exercises such as stretching, walking or yoga can help keep the body active without causing excessive fatigue. Engaging in strenuous workouts right before Iftar is not
advisable, as the body is in a dehydrated state and may struggle to recover efficiently. Instead, exercising a few hours after Iftar can be a good way to maintain fitness without compromising energy levels.
Quality sleep is another key factor in ensuring a healthy Ramadan experience. With changes in meal timings and night prayers such as Taraweeh, sleep patterns may be disrupted. Prioritising rest and maintaining a consistent sleep schedule can help prevent exhaustion. Taking short naps during the day, if possible, can also contribute to overall energy levels and alertness.
Mental Health Tips: Ramadan is a time for spiritual and emotional reflection. To support mental well-being, it is important to practise mindfulness, manage stress through prayer or meditation, and engage in activities that bring joy and relaxation. Staying connected with family and community can provide emotional support and strengthen bonds.
Diabetes Management: People with diabetes should consult their healthcare provider before fasting. Monitoring blood sugar levels regularly, choosing slow-digesting carbohydrates and staying hydrated can help maintain stable glucose levels. Adjusting medication timings may also be necessary.
GI Health: Those with digestive issues such as acid reflux or irritable bowel syndrome should focus on eating smaller, balanced meals and avoiding spicy or acidic foods. Staying hydrated and incorporating fibre-rich foods can aid digestion and prevent discomfort.
Chronic Diseases Management: Individuals with chronic conditions like hypertension, kidney disease or heart disease should seek medical advice before fasting. Adjusting medication schedules and ensuring proper nutrition are key to fasting safely.
Dietician Tips: Consulting a dietitian can help create a balanced meal plan that supports energy levels and nutrient intake. A well-structured diet can prevent fatigue and ensure overall well-being.
Migraine Management: Those prone to migraines should avoid dehydration, maintain regular sleep schedules and limit caffeine intake. Gradual adjustments before Ramadan can help the body adapt to fasting more smoothly.
Kidney Health: People with kidney conditions should monitor their hydration levels and consult their doctor before fasting. Avoiding excessive salt intake and staying hydrated during non-fasting hours is crucial.
Children and Ramadan Fasting: Younger children are not required to fast, but for older children who wish to participate, it is important to ensure they eat nutrient-dense meals and stay hydrated. Parents should closely monitor their well-being.
Fasting During Pregnancy: Pregnant women should consult their obstetrician before fasting. Eating balanced meals, drinking plenty of fluids and listening to their body’s needs are essential for both maternal and fetal health.
Cardiovascular Health: Individuals with heart conditions should prioritise heart-friendly foods such as fruits, vegetables, lean proteins and healthy fats. Avoiding excessive salt, staying hydrated and managing stress are crucial for heart health during fasting.
By incorporating these practical strategies into your daily routine, you can ensure a healthy and fulfilling Ramadan. Our health experts at Mediclinic Abu Dhabi are here to support you every step of the way, empowering you to prioritise your health while embracing the spiritual significance of this auspicious time. Whether it’s through proper nutrition, hydration, exercise, rest or emotional well-being, making mindful choices can enhance both your physical and spiritual journey throughout Ramadan. May this holy month bring you peace, health and happiness.