Mirella Pandjaitan
Mar 22, 2025
Fasting is a cherished practice in many religious traditions where spiritual reflection and growth occur. Approached thoughtfully in terms of hydration, nutrition, and rest, fasting can be both safe and fulfilling.
Ramadan is a joyous and festive time! Embrace the chance to break bread with loved ones, practice patience, and celebrate the spiritual benefits of the month.
But not every individual is obliged to fast during Ramadan, such as those with underlying health conditions—whether pregnancy, breastfeeding, diabetes, or other concerns. And if you're on medications, be sure to ask your healthcare provider if it’s okay to skip them or if they can be taken without food and fluids. If you feel unwell during a fast, take a moment to rest, hydrate with some juice, and reach out to a clinician if your symptoms don't improve.
Health benefits of fasting
Studies on Ramadan fasting suggest it may have modest benefits, such as improvements in weight, blood pressure, glucose levels, and lipids. However, the quality of evidence is still low, and more research is needed to fully understand these effects.
Impacts of fasting to the body
When you fast, many health experts claim that your body relies on stored carbohydrates and fats for energy, but since water can't be stored, dehydration is common. Mild dehydration can lead to headaches, fatigue, and difficulty concentrating, but it typically isn’t harmful as long as you properly hydrate after breaking your fast. Cases of dizziness, disorientation, or fainting require immediate hydration with water!
Fasting during Ramadan is as much a mental journey as it is a physical one.
Your mind-body preparation method may differ with even your own family members, Alas, you do you. Experiment and find what works for you; play around with your eating schedule to see what helps you feel best. Finding your own rhythm can make all the difference in maintaining energy throughout the day. Listen to your body and trust how it feels.
So, you're clear to fast. Great! Here are some dos to ensure optimal nutrition while fasting in Ramadan, according to various sources:
Craft your perfect Suhoor
Suhoor, or pre-sunrise meal, is key to setting yourself up for a successful day of fasting. Choose nutrient-dense, hydrating foods to stabilise your blood sugar and fuel your body for the day ahead.
Need a breakdown of a well-rounded Suhoor? Check below:
Whole grains: Oats, whole-grain bread, brown rice.
Fresh fruits and vegetables: Aim for a colorful, vibrant variety.
Protein: Milk, yogurt, eggs, and nuts are excellent choices.
Healthy fats: Think olive oil and nuts for sustained energy.
Don’t rush! Have portion control
Your body takes about 20 minutes to register that it’s had enough to eat. So when you break your fast, take your time. Eating mindfully and slowly will help prevent overeating, ensuring that your body is properly nourished without feeling sluggish or overly full.
Hydration is your secret weapon
Make sure to drink fluids throughout the night—even before thirst sets in, as thirst signals dehydration. Opt for non-caffeinated drinks, since caffeine can actually dehydrate you. And when it’s time to break your fast at Iftar, do so with water. This not only follows tradition but ensures that you hydrate before getting distracted by food. But remember, moderation is key—drinking excessive amounts of water all at once can disrupt your body's electrolytes. Other nutrient-packed options include smoothies, fruit juices, soups, and stews.
Keep moving, but lightly
While fasting may feel physically taxing at times, try to stay active in moderation. If you're used to exercising in the morning, consider shifting your workouts to the evening after Iftar. Avoid strenuous exercise during the day, as dehydration can sneak up on you quickly. Instead, opt for light activities such as short walks or a few gentle stretches to maintain energy throughout the day.
Variety is the spice of life
Incorporate a rich myriad of foods at Iftar. Whole grains, vegetables, fruits, lean proteins, and healthy fats like olive oil and nuts are essential to nourish your body and maintain your energy. Reduce salt intake to avoid excessive thirst and dehydration. Instead, flavour your meals with herbs and spices instead.
These foods will replenish your energy and provide the essential nutrients you need after a day of fasting. Also, eating a large meal at once may be difficult for some. Hence, try spreading your Iftar over smaller, more frequent meals.
Fasting can be a challenge for active individuals due to dehydration, muscle loss, and disrupted sleep.
Fuel your body properly
Focus on carbohydrates and protein in both your Iftar and Suhoor meals. Supplement meals with smoothies, protein drinks, or protein bars if solid foods are harder to tolerate, especially eating in bulk is overwhelming for your digestive system. Choose calorically dense foods such as dates, nut butters, avocado, and seeds to meet energy demands.
Stay hydrated with electrolyte drinks and hydrating beverages, which can also help you manage constipation aside from fibre-rich fruits (kiwi, berries), seeds (flax, chia), and oats or yogurt. But be sure to have water as your best friend to assist the fibre working effectively.