Ramadan is a month of spiritual reflection, devotion, and discipline. For Muslims worldwide, fasting from dawn to sunset is a central practice, but it requires careful attention to health and nutrition to ensure that the fast is sustainable and healthy. Health experts emphasize the importance of hydration, balanced meals, and portion control. Here’s a guide on how to stay healthy during Ramadan 2025:
Hydration: Preventing Dehydration
Dehydration can cause headaches, fatigue, and difficulty concentrating. To avoid these issues, experts recommend drinking 6-8 glasses of water between iftar (the fast-breaking meal) and suhoor (the pre-dawn meal). Some experts even suggest up to 10 glasses for optimal hydration.
Water-rich foods such as watermelon, cucumbers, oranges, and tomatoes can help, as well as herbal teas and natural fruit juices.
Avoid excessive water intake at once to prevent electrolyte imbalance. Drink gradually throughout non-fasting hours.
Suhoor: Fueling the Body for the Day
Suhoor is vital for sustaining energy during the fast. Skipping it can lead to early exhaustion and intense hunger before iftar. A well-balanced suhoor should include:
- Complex carbohydrates (e.g., whole grains like brown rice, oatmeal)
- Proteins (e.g., eggs, Greek yogurt)
- Healthy fats (e.g., avocados, nuts, seeds)
- Hydrating fruits and vegetables (e.g., cucumbers, watermelon)
Dr. Mevra Aydin Cil from Ataturk University emphasizes the importance of low-sodium foods and high fiber to prevent hunger pangs and maintain energy levels.
Iftar: Breaking the Fast Smartly
Traditionally, fasting is broken with dates and water, which provide quick energy. Experts recommend:
First step: Break the fast with dates and water.
Second step: Light soup or salad to prepare your body for the main meal.
Third step: Wait 10-15 minutes before consuming the main meal.
Fourth step: Balanced dinner with lean protein (chicken, fish), fiber-rich vegetables, and whole grains.
Fifth step: Optional light dessert (fruit or milk-based puddings).
Common Mistakes to Avoid
While fasting, certain habits can lead to discomfort or health issues. These include:
Overeating at iftar: Avoid consuming large quantities of food quickly, which can lead to bloating and digestive discomfort.
Fried and sugary foods: These foods can spike blood sugar and lead to sluggishness. Opt for baking, steaming, or grilling instead.
Skipping suhoor: Skipping this meal can lead to exhaustion later in the day.
Ignoring protein intake: Include proteins to maintain muscle mass and provide sustained fullness.
Staying Active During Ramadan
Although fasting can make exercise challenging, light activities like walking or stretching can improve digestion and prevent muscle loss.
Pre-iftar: Light stretching or walking is ideal.
Post-iftar: Moderate-intensity activities like yoga or resistance training can be done after iftar when the body is replenished.
Special Considerations for Medical Conditions
Individuals with diabetes, heart disease, or kidney problems should consult with their doctor before fasting.
Pregnant and breastfeeding women are also advised to seek medical advice to ensure proper nutrition and hydration.
A Holistic Approach to Ramadan
Beyond nutrition and hydration, Ramadan is a time for mindfulness and community. Embrace the following practices:
- Practice gratitude and patience
- Eat mindfully and avoid excess
- Spend quality time with family and community
- Ensure proper rest despite altered schedules
By following these guidelines, you can experience a balanced and spiritually fulfilling Ramadan while prioritizing your health and well-being.
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