Learn how you can stay energized and healthy this Ramadan from Suhoor to Iftar with our expert-backed fasting tips.
The holy month of Ramadan is the ninth month of the Islamic calendar. During this time, Muslims refrain from eating and drinking from sunrise until sunset.
Ramadan provides the reward of self-growth and the opportunity to learn more about your religion and your own goals. These spiritual rewards require hard work and dedication to praying, a commitment charitable acts, and willpower when fasting.
Muslims follow a calendar based on the moon cycle. Every year, Ramadan falls around 10 days earlier than the last. Depending on where you live in the world, the days may be short or long.
The month often begins with an optimistic energy, and people may set many spiritual goals. However, it can be easy to falter as you try to maintain your health while fasting and balancing your regular day-to-day responsibilities.
Here are some practical tips and tricks to support a safe, successful fast during Ramadan.
There are only two opportunities to eat during Ramadan: in the early morning before sunrise (Suhoor) and after sunset in the evening (Iftar).
The morning meal can be easy to skip, as it’s difficult to have an appetite so early in the morning.
However, Nazima Qureshi, RD, MPH explains that it’s extremely important that you don’t skip this meal. The food choices you make will affect your energy throughout the day.
“A lot of times people will turn to simple carbohydrates for the morning meal,” says Qureshi. “But simple carbohydrates will not provide long-term energy.”
Instead, she recommends eating whole grains paired with healthy fats and proteins as well as fruits and veggies.
High protein breakfast ideas
Try our best high protein breakfast recipes that will leave you feeling energized from Suhoor to Iftar:
Drinking water is vitally important and has many health benefits.
Not drinking enough water can result in low mood and
But how do you stay hydrated when you can’t drink water between sunrise and sunset?
Use the time before sunrise and after sunset as an opportunity to rehydrate. Keep a water bottle close throughout the night and drink whenever possible.
It can also be helpful to pay attention to the foods you’re eating. While sweets during Ramadan can be very tempting, try to choose foods with high water content instead.
Qureshi recommends integrating water-filled fruits and vegetables into your evening meal, such as:
- strawberries
- watermelon
- cantaloupe
- cucumbers
- zucchini
- bell pepper
- tomatoes
If Ramadan falls during a warmer season, dress cool and try to avoid direct sun.
After a whole day of not eating and feeling hungry, overeating is also common. However, this can lead to morning tiredness and weight gain over the month.
Qureshi recommends breaking the fast by eating a date, some fruit, and drinking some water. At this point, she recommends pausing and completing the evening prayer before diving into any food.
“The natural sugars from the fruit will allow your body to register that you have had food. You won’t feel like you’re starving, and you’re less likely to overeat,” Qureshi explains.
For the evening meal, Qureshi recommends using your plate as a guide. Try to distribute your food as follows:
- Vegetables or salad: Half a plate.
- Carbohydrates: Quarter of a plate. If you do choose to eat refined carbohydrates, be mindful to keep it to a minimum.
- Protein: Quarter of a plate.
Having a chronic medical condition doesn’t mean that you aren’t able to fast. It does mean that it’s essential to plan ahead and make the necessary adjustments, though.
Wasem Alsabbagh, BScPharm, PhD, a licensed clinical pharmacist and assistant professor at the University of Waterloo, explains that most medications can and should be continued while fasting.
The time you take them can be adjusted to fit the fasting schedules for the evening and morning meals.
“If fasting worsens the medical condition, even after modifying the medications’ schedule, people should not fast,” Alsabaggh says.
This includes critical illnesses like those requiring hospitalization, diabetes that requires consistent supply of food and drink to manage blood sugars, and certain cancers.
People with common medical conditions such as diabetes and hypertension can still fast as long as their conditions are stable and controlled. However, they’ll need to closely monitor blood sugars and blood pressure, ensure adequate hydration, and adjust the timing of their medications.
Above all, Alsabaggh encourages an open and communicative relationship with a healthcare professional to ensure that it’s safe for you to fast. You should also discuss adjusting medications.
It’s ok if fasting doesn’t align with your health during Ramadan. Ramadan can still be honored by making up fasting days later or through acts of charity.
Navigating Ramadan with an eating disorder
For Muslims who have an eating disorder, Ramadan may feel conflicting and challenging. The daily cycle of fasting and eating may make you feel the need to restrict your food intake, eat large amounts at one time, or purge after eating.
While Ramadan is meant to be challenging in many ways, it isn’t meant to have a negative impact on your mental or physical health.
If you’re a Muslim living with an eating disorder, it’s important to treat yourself with compassion during the holy month and take some time to decide whether fasting is the safest choice for you.
After Ramadan is over, it can be difficult to resume regular eating habits. Your body may have become accustomed to not eating for long periods of time during the day and having a heavier meal in the evening.
If you find yourself in this situation, Qureshi recommends trying out intermittent fasting and ensuring that you hydrate throughout the day.
If you find yourself leaning towards snacking, consider setting consistent mealtimes instead.
Ramadan is a time for celebration and spiritual growth. It’s also a challenging time as Muslims undertake the trial of fasting for the month.
Use these tips to stay energized while fasting during the day and enjoying cultural foods when the sun goes down.