What is Ramadan?
Ramadan is the ninth month of the Islamic calendar, observed by many Muslims worldwide. During this holy month, Muslims fast from dawn until sunset for 29-30 days. The fasting period involves abstaining from both food and drink during daylight hours, including water.
The day begins with a pre-dawn meal called “suhoor” or “sehri”, and the fast is broken at sunset with a meal called “iftar”. The end of Ramadan is celebrated with Eid-ul-Fitr, the Festival of the Breaking of the Fast, which is marked by a special celebratory meal. Traditionally, the fast is broken with dates and milk or water, which helps to reinstate any lost energy.
Fasting during Ramadan is one of the Five Pillars of Islam. It allows Muslims to focus on prayer, reflection, spiritual growth and connecting with God. Learn more about Ramadan and fasting.
Health conditions and illness
If you have any health conditions (such as diabetes) or are pregnant or breast-feeding, it’s best to consult with your religious leaders and your GP to check if you are still able to fast without harming your health. This also applies if you are taking medication, as you will need to check with your GP if it is safe to continue taking your medication without food or drink.
If you become unwell during a fast, try to rest and consider breaking it to help your body recover. Consult your GP if your symptoms do not improve.
Keeping hydrated around fasting hours
Keeping hydrated is essential for our general health. It also supports our performance and cognitive abilities and helps to combat tiredness and fatigue.
Below are some tips to help replenish water lost during the hours when you can eat and drink:
- Try to drink fluids at several times during the night, even if you’re not feeling too thirsty.
- Choose fluids that don’t contain caffeine, as these can be dehydrating.
- Breaking your fast during the evening meal after sunset with water provides your body with the best source of hydration.
- Fresh fruits and vegetables are rich in water and fibre and will help to hydrate you.
- Milk helps to hydrate you, while also and providing other essential vitamins and minerals.
The importance of eating a variety of foods
To ensure your body is getting a sufficient amount of nutrition, try to eat a variety of foods around fasting. Wholegrains, vegetables, fruits, protein and healthy fats will all help your body to get the nutrients it needs.
Below are just a couple of examples:
- Wholegrains: Brown rice, wholewheat bread and wholewheat pasta.
- Vegetables and fruits: Broccoli, spinach, cucumbers, tomatoes and oranges.
- Protein: Eggs, beans, milk, yogurt, pulses and lentils, cheese and lean meat.
- Healthy fats: Nuts,olive oil and avocados.
Fibre is found in wholegrains, vegetables and fruits. It helps to maintain regular bowel movements helping you to avoid feeling constipated. It also supports with digestion and can help you to feel fuller for longer. Consuming high-fibre foods at suhoor may be beneficial in sustaining energy levels during fasting times.
It can take 20 minutes for your body to register that it’s had enough to eat, so it’s worth being mindful of your portion sizes to avoid overeating in one go. Try to eat slowly and mindfully, paying attention to when your body feels satisfied.
Moderating intake of unhealthy fats and sugars
Moderating consumption of traditional foods that are high in unhealthy fats and sugars can help you to regulate blood sugar levels, avoid weight gain and manage your energy levels.
Sweet deserts could be swapped with yogurt and fruit. Alternatively, you may choose to switch traditional drinks that are high in sugar and syrup for a homemade smoothie made with milk, yogurt, and frozen fruits.
Below are some further ways to reduce consumption of saturated and trans fats during Ramadan from the World Health Organisation (WHO):
- Reduce consumption of deep fried foods such as fried piaju, fried beguni, jilapi and fried shinggara.
- Limit processed and packaged baked foods such as biscuits, pastries, cakes and doughnuts.
- Avoid vanaspati ghee and foods made with vanaspati ghee and vegetable shortening.
- Eat fish and lean cuts of meat.
- Replace deep-frying cooking with grilling or baking.
- Reduce the usage of oil in curry.
Engaging in physical activity
If you’re lacking energy during fasting hours, you might not feel like moving around, but gentle movements such as light stretches or short easy walks could help to give your energy levels a boost and help you to avoid being sedentary for long periods of time. Try to avoid a lot of activity in hot temperatures during fasting hours, or during the hottest part of the day.
Any moderate to vigorous physical activity should be kept to hours around fasting so that you can re-hydrate yourself with fluids and get energy from food.
Find what works for you
Everyone is different, so try to find out what works best for you. Depending on your sleeping schedule, you may want to experiment with how often, and when, you eat around fasting hours to help regulate your energy levels.
Listen to your body and how you feel and adjust where needed. If the suggested tips don’t help and you are struggling, talk with a health provider or dietitian for further advice.
Further support
BBC Good Food – Eating healthily during Ramadan.
British Nutrition Foundation – Advice on nutrition during Ramadan.
Diabetes UK – Information about diabetes and Ramadan.
MHA – Advice for older people observing Ramadan.
Sleep Foundation – Fasting and sleep.
Mental Health Foundation – Looking after your mental health during Ramadan.
Sources:
www.nutrition.org.uk/creating-a-healthy-diet/a-healthy-ramadan
www.bda.uk.com/resource/sport-and-exercise-during-ramadan.html
www.eatright.org/health/lifestyle/culture-and-traditions/ramadan–the-practice-of-fasting www.bda.uk.com/resource/ramadan-and-eating-well-when-working-from-home.html www.nestle-family.com/en/article/stay-hydrated-during-ramadan www.arabnews.com/node/1669991/lifestyle
www.nhs.uk/live-well/eat-well/5-a-day-portion-sizes
diabetes-resources-production.s3.eu-west-1.amazonaws.com/resources-s3/public/2022-03/ramadan-and-diabetesfactsheet.pdf
Ref: WPW0298 This content was reviewed April 2024.
