Ramadan is one of the most important times of the year. With fasting from dawn to sunset, maintaining physical and mental well-being, however, can be challenging. Here are seven wellness tips to help you navigate Ramadan while supporting your overall well-being and health.
The importance of a well-spent Suhoor and Iftar
Health professionals recommend that both Suhoor (pre-dawn meal) and Iftar (meal to break the fast) include a variety of nutrient-dense foods. According to the World Health Organization (WHO), meals should include complex carbohydrates, lean proteins, healthy fats, and a range of fruits and vegetables to ensure sustained energy levels throughout the day.
Complex carbohydrates such as oats, whole grain bread, and brown rice provide prolonged energy release, while protein sources like eggs, yoghurt, and legumes support muscle maintenance. Including healthy fats from nuts, seeds, and olive oil contributes to satiety and nutrient absorption. Consuming a colourful assortment of fruits and vegetables ensures an adequate intake of vitamins, minerals, and fibre.
Hydrate, hydrate, hydrate
Dehydration is a common concern during Ramadan, especially in climates such as in the UAE. The Centers for Disease Control and Prevention (CDC) advises drinking sufficient water between Iftar and Suhoor to compensate for fluid loss during the day. Experts suggest consuming at least eight cups of water, distributing intake over the non-fasting hours. Avoiding caffeinated and sugary beverages is recommended, as they can lead to increased urine output and potential dehydration. Consuming water-rich foods, such as cucumbers, watermelon, and soups, can also aid hydration.
It’s all about balance
After a day of fasting, the temptation to overeat at Iftar is common but can lead to discomfort and digestive issues. Nutritionists recommend starting Iftar with a few dates and water, a tradition that provides a quick source of natural sugar and hydration. Following this with a light soup and salad can prepare the digestive system for the main meal. Health experts advise mindful eating practices, such as chewing food thoroughly and eating slowly, to prevent overeating. Using smaller plates and serving moderate portions can also help in controlling calorie intake and maintaining a healthy weight during Ramadan.
Be gentle with yourself
While intense exercise during fasting hours is not advisable, engaging in light physical activity after Iftar can support physical health and aid digestion. According to the American College of Sports Medicine (ACSM), gentle activities such as walking, stretching, or yoga can be beneficial. Individuals should listen to their bodies and avoid strenuous workouts during fasting hours to prevent dehydration and fatigue. Scheduling light activities after consuming a balanced meal ensures the body has the necessary energy for movement.
Quality rest
Fasting and altered meal timings during Ramadan can disrupt normal sleep patterns, potentially impacting energy levels and cognitive function. The National Sleep Foundation emphasizes the importance of maintaining consistent sleep schedules and ensuring adequate rest. Experts recommend taking short naps during the day, when possible, to compensate for lost nighttime sleep. Reducing screen time before bed and creating a calming nighttime routine can enhance sleep quality. Avoiding heavy meals and caffeinated drinks close to bedtime is also advised to prevent sleep disturbances.
Health comes first
Individuals with pre-existing medical conditions, such as diabetes or hypertension, should consult healthcare providers before fasting. The International Diabetes Federation (IDF) highlights the importance of regularly monitoring blood sugar levels during Ramadan for those with diabetes. Healthcare professionals can provide tailored advice on medication adjustments and meal planning to ensure safety during fasting. Recognizing signs of hypoglycemia or dehydration and seeking medical attention when necessary is crucial for those managing chronic conditions.
The power of the mind
Beyond physical health, mental well-being is equally important during Ramadan. Incorporating mindfulness practices, such as meditation, deep breathing exercises, and prayer, can help manage stress and promote emotional balance. The American Psychological Association (APA) notes that regular mindfulness practices can enhance mood, reduce anxiety, and improve focus. Engaging in community activities, when possible, can also foster a sense of connection and support.
