Ramadan: Fasting tips to boost energy and maintain well-being

ramadan

As Ramadan approaches, one of the most significant months in the Islamic lunar calendar, Muslims around the world prepare for a month of fasting, reflection, and spiritual growth. This sacred month marks the revelation of the Quran to Prophet Muhammad. For nearly 2 billion Muslims globally, fasting between the prayers of Fajr (dawn) and Maghrib (sunset) becomes a daily ritual.

While the fasting period can last anywhere from 12 to 19 hours, depending on your location, it can prove to be physically demanding for some.

"From a medical standpoint, fasting places substantial physiological stress on the body, especially during extended periods without food or water," explains Shubha Ramesh L, Chief Dietitian at DHEE Hospitals, Bengaluru. "While many healthy adults can fast safely, certain groups face increased health risks and should seek medical advice before fasting."

Which groups should reconsider fasting?

According to Dr Kiran Soni, Head of the Department of Nutrition & Health at Yatharth Hospital, Greater Noida, pregnant or breastfeeding women, individuals with chronic conditions such as diabetes, heart disease, or kidney disorders, and those undergoing medical treatments—especially those on strict medication schedules—are advised to avoid fasting.

Elderly individuals with health complications and children who haven’t reached puberty should also refrain from fasting. "Fasting can lead to dehydration, blood sugar fluctuations, and electrolyte imbalances, which can pose serious risks to these vulnerable groups," warns Dr Soni.

Also Read | Fasting and gut health: Break your fast with these 8 foods to avoid digestive discomfort

Healthy foods to maintain energy levels during Ramadan

To maintain energy and health throughout the month, it's crucial to focus on meals that provide long-lasting nourishment, especially during fasting hours. (Image: Freepik)

Optimising energy levels while fasting requires meals rich in complex carbohydrates, lean proteins and hydrating foods.

"For Suhoor (the pre-dawn meal), opt for slow-releasing energy foods like oats, whole grains, and vegetables. Proteins such as eggs and Greek yogurt will help preserve muscle and keep you feeling fuller for longer. Hydrating fruits like watermelon are also excellent for maintaining fluid balance," advises Dr Soni.

At Iftar (the meal to break the fast), begin with dates and water to replenish vital nutrients. Follow up with a balanced meal that includes lean protein, fibre-rich vegetables, and healthy fats like olive oil. "The key is to avoid fried, sugary, and overly processed foods to maintain consistent energy levels and avoid sluggishness," Dr Soni adds.

Also Read | Healthy eating tips for sehri this Ramadan: Stick to rice, eggs or fruits to delay hunger pangs

Wellness tips for a smooth Ramadan

Shubha Ramesh L shares the following strategies to stay healthy during Ramadan:

• Hydration: Ensure you drink 8-10 glasses of water between Iftar and Suhoor to combat dehydration. Steer clear of caffeinated drinks, which can lead to excessive urination and dehydration.
• Exercise: Engage in light activities such as walking after Iftar to support your metabolism. Avoid strenuous workouts during fasting hours to prevent exhaustion and muscle breakdown.
• Sleep hygiene: Stick to a consistent sleep schedule, and if needed, take short naps to ensure your body gets the restorative rest it needs.
• Balanced nutrition: Focus on meals that offer the right balance of macronutrients—complex carbohydrates, lean proteins, and healthy fats—to sustain energy levels throughout the day.