Fasting during Ramadan is a spiritual practice but it can also affect energy levels, hydration and overall well-being. However, with a few mindful adjustments, it’s possible to keep your health in check throughout the month. Here are our top tips to keep you fighting fit this Ramadan.

With the Holy Month upon us, most people’s routines turn upside down. While the focus is on spirituality, it’s equally important to find a way to balance fasting, prayer and daily responsibilities. Follow this Ramadan wellness guide for healthy fasting.

1. A Balanced Suhour
Suhour is the foundation of your fasting day, so make sure you choose slow-digesting foods like oats, whole grains, beans and protein sources, such as eggs or yoghurt. These will help to sustain your energy levels and keep you feeling full for longer. Avoid salty or fried dishes, as these can lead to dehydration later in the day.

2. Stay Hydrated
It’s important to drink plenty of fluids between Iftar and Suhour to help rehydrate after fasting. Aim for at least eight glasses of water and try to include hydrating foods like cucumbers, watermelon and soups. Avoid excessive caffeine or soft drinks and opt for good old-fashioned H2O instead.

3. Breaking Your Fast
When it’s time for Iftar, instead of rushing into a heavy meal, give your body time to adjust by eating in stages. Start slow and reintroduce food into your system gently with dates and water, followed by a well-balanced meal that includes protein, complex carbohydrates, fibre and healthy fats.

4. Portion Control
Fasting often increases cravings, tempting you to overeat at Iftar. Keep portions in check by using smaller plates, taking small breaks between servings and eating slowly and mindfully. This will also help prevent bloating and discomfort.

5. Healthy Fats
Including the right fats in your meals plays a crucial role in energy balance and overall well-being. Choose healthy fats like avocado, olive oil, nuts and salmon, instead of fried or heavily processed foods. These provide essential nutrients without making your digestion work overtime.

6. Limit Sugar
As hard as it may be to resist traditional Ramadan delicacies, it’s easy to go overboard with these sugary treats. If you have a sweet tooth, opt for natural sugars from fruits or try healthier dessert alternatives. If you just can’t resist, then eat in moderation.

7. Digestive Health
Consuming excessive fried foods and sweets can lead to digestive issues like heartburn and acid reflux. Eating fibre-rich foods like lentils, whole grains and vegetables helps speed up digestion and improves gut health. Herbal teas, such as peppermint or ginger are also beneficial for digestion, especially after Iftar.

8. Meal Prepping
Batch cooking or meal prep is a great strategy to prevent lastminute naughty choices when those cravings kick in. Planning nutritious meals and preparing them in advance helps maintain a balanced diet throughout Ramadan, without added daily stress.

9. Exercise
Although challenging, keeping active during Ramadan is important. Choosing the right time and type of workout makes a difference, so plan your exercise routine accordingly. Low-intensity activities, such as walking, stretching or light strength training are best after Iftar or before Suhour when it’s easier to fuel your body and stay hydrated. High-intensity training should be kept short or postponed until after Ramadan.

10. Prioritise Sleep
With altered mealtimes, social gatherings and late-night prayers, sleep often takes a backseat during Ramadan. However, getting enough rest is essential for general health and maintaining energy and focus throughout the day. So, don’t miss your beauty sleep – aim for at least seven hours by setting a routine that includes naps, if necessary.

11. Listen To Your Body
Fasting can lead to a shift in energy levels, so if you experience any dizziness, fatigue or weakness, adjust your schedule accordingly. It’s important to listen to your body’s cues, take adequate rest and not push through exhaustion.

12. Consult A Doctor
If you have medical conditions, such as diabetes, heart issues or require regular medication, it’s crucial to seek medical advice before fasting. Your doctor will be able to advise you on how best to make the necessary adjustment, ensure fasting is safe for you. ✤