Ramadan, the holy month observed by millions of Muslims around the world, is not only a period of spiritual reflection and devotion but also a time of heightened social activity, with families and friends frequently gathering for iftar and suhoor meals. While these gatherings foster community bonding and celebration, they can also present unique challenges to maintaining optimal health.
Experts note that the combination of high-calorie, rich meals and reduced physical activity during this period can contribute to weight gain, digestive discomfort, and complications for individuals managing chronic conditions such as diabetes, hypertension, and cardiovascular disorders.
Recognizing these challenges, the World Health Organization (WHO) has outlined a series of evidence-based guidelines aimed at promoting healthy dietary habits, proper hydration, and responsible lifestyle practices during Ramadan. Following these recommendations can help maintain metabolic balance, cardiovascular health, and energy levels throughout the fasting period, and many of these practices are advised to be continued even after Ramadan concludes.
Hydration and Fluid Intake
Proper hydration is critical during fasting hours to prevent dehydration and maintain physical and cognitive performance. WHO recommends consuming at least 10 glasses of water per day, complemented by water-rich foods such as soups, melons, watermelon, cucumbers, and green leafy salads. Individuals are advised to avoid caffeinated beverages like coffee, tea, and cola, which may act as diuretics, increasing urine output and exacerbating fluid loss. Similarly, sugar-laden drinks should be limited, as they provide excess calories without nutritional benefit.
Exposure to high temperatures and direct sunlight should be minimized, and shaded or air-conditioned environments are encouraged, particularly for the elderly, children, and individuals with preexisting health conditions. Maintaining an optimal hydration strategy helps support kidney function, cardiovascular efficiency, and overall well-being during fasting.
Iftar Recommendations
Iftar, the meal that breaks the fast at sunset, is a critical opportunity to restore energy, replenish nutrients, and maintain metabolic balance. WHO recommends starting the meal with three dates, which are rich in natural sugars, fiber, and essential minerals. Following this, a balanced iftar plate should include plentiful vegetables, whole grains, and lean protein sources.
Proteins: Grilled or baked lean meats, chicken, and fish provide high-quality protein while minimizing saturated fat intake.
Carbohydrates: Whole grains, such as brown rice, whole wheat bread, or other minimally processed cereals, offer sustained energy and dietary fiber.
Fats: Limit fried, high-fat, or heavily processed foods. Instead, cooking methods like steaming, baking, slow cooking, or light sautéing are preferred to reduce overall fat content.
Eating slowly and in moderation is advised to prevent postprandial discomfort, bloating, or indigestion. Post-iftar light activity, such as evening walks, can further aid digestion and support weight management.
Suhoor Guidelines
Suhoor, the pre-dawn meal, is equally important for sustaining energy throughout the fasting hours. WHO recommends that suhoor include:
Vegetables and fiber-rich foods: To support digestive health and provide satiety.
Whole-grain bread or buns: To offer slow-digesting carbohydrates and energy.
Protein sources: Foods like eggs, cheese, yogurt, and milk supply essential amino acids and help maintain muscle mass.
Consumption of sweets and sugary items should be minimized, as traditional Ramadan desserts often contain concentrated sugar syrup. Instead, water-rich fruits such as watermelon, cantaloupe, peaches, or nectarines are recommended as healthier dessert alternatives.
Salt and Fat Management
WHO emphasizes the importance of moderating salt and fat intake to maintain cardiovascular health:
Avoid highly processed foods, salted meats, pickles, and ready-made sauces (e.g., mayonnaise, ketchup, mustard) that contain excessive sodium.
Limit high-fat foods, including fatty cuts of meat, puff pastries, butter, and margarine.
Flavor foods with herbs and spices rather than relying on additional salt.
Prioritize cooking methods that minimize oil usage, such as steaming, baking, or light frying.
Consuming meals in appropriate portions and avoiding overeating is crucial, as excessive consumption can cause heartburn, indigestion, and fatigue, particularly after long fasting hours.
Physical Activity During Ramadan
Although fasting naturally alters daily routines, WHO recommends maintaining light to moderate physical activity during Ramadan. Activities such as walking, stretching, and gentle exercise are encouraged, preferably after iftar, to aid digestion, support metabolism, and improve overall cardiovascular health. Heavy physical exertion during fasting hours is discouraged, especially in high temperatures.
By adhering to these evidence-based guidelines, individuals can maintain balanced nutrition, optimal hydration, and healthy lifestyle habits throughout Ramadan. Not only do these practices support weight management, blood pressure control, and cholesterol regulation, but they also enhance overall energy levels, mental clarity, and physical well-being during the holy month.
WHO advises that these habits, once adopted, should be sustained beyond Ramadan, promoting a long-term culture of health-conscious eating, hydration, and physical activity.
