Tips for Healthy Fasting in Ramadan

Ramadan is just a few days away, and many people are looking forward to the month of blessings and forgiveness, as they do every year. Its enormous significance in Islam cannot be overstated. For starters, it is one of Islam's five pillars. During the month of Ramadan, Muslims fast, a duty that Allah (S.W.T.) has imposed on every adult Muslim, man, and woman. This is why, from a young age, children are taught the concept of fasting. The purpose is to highlight the significance of fasting, why Muslims fast, and how to spend the majority of their time fasting. Muslims fast from dawn to dusk and devote the majority of their time to prayer, Tauheed, and Tajweed.

Fasting throughout Ramadan puts you at risk of dehydration because you can only eat and drink before sunrise and after sundown. In addition, because fasting people are encouraged to get up very early in the morning to have their Suhoor (or pre-dawn meal), sleep loss and dehydration can cause headaches.

It is really important to have a healthy routine during Ramadan to fast properly. Here are some tips for healthy fasting:

1. Never Miss Suhoor (Pre-dawn meal)

Breakfast, as the saying goes, is the most essential meal of the day. And it's much more vital during Ramadan! Although skipping Suhoor in order to get more sleep may sound enticing, it is not recommended.

If you skip Suhoor, your fast will be extended because your body will have to rely on the last meal for all nutrients and energy until Iftar (break fast). You are more prone to feel dehydrated and weary during the day due to the longer hours of fasting. In addition, ignoring Suhoor encourages binge eating during Iftar, which can lead to harmful weight gain.

2. During Iftar, don't eat too much.

Overeating when it's time to break the fast might be just as harmful to your body as skipping Suhoor.

Iftar should be a healthful, well-balanced meal, not a feast! Overeating, particularly the consumption of high-fat foods, can cause indigestion and weight gain. Slow down and savor each bite of your meal.

3. Fried foods, salty foods, and high-sugar foods should all be avoided

When it comes to mealtime, it is not uncommon for fasting people to reward themselves with rich, oily, fried, and sugary dishes. While these Halal foods make you feel wonderful in the short term, they can make fasting more challenging the next day.

Consuming fatty and sugary foods causes sluggishness and exhaustion in addition to the harmful weight increase. Additionally, you should restrict your salt intake, particularly during Suhoor (the pre-dawn meal), because salt increases thirst.

Instead, include meals from all major dietary groups, such as fruits and vegetables, grains and alternatives, and meat and alternatives. Fibre-rich foods are especially beneficial during Ramadan since they are digested more slowly than processed foods, making you feel fuller for longer.

4. Drink as much water as possible

You can avoid dehydration while fasting by drinking as much water as possible between Iftar (breakfast) and Suhoor (pre-dawn meal).

Make every attempt to drink at least 8 glasses of water before and after sunrise and sunset each day. Juices, milk, beverages, and soups are all good sources of fluids, but water is the greatest option. Caffeinated drinks, such as coffee, tea, and colas, should be avoided because they have a diuretic impact and cause fluid loss.

May Allah bless us all and give us the strength to spend Ramadan properly.

Information Source: D​ietetics​ Department at Singapore General Hospital
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