As millions of Muslims observe Ramadan, health professionals recognise the importance of supporting spiritual devotion while ensuring physical well-being.
“Fasting during Ramadan can be challenging, but with the right approach, it can be much easier and more rewarding,” Dr Ihab Altayeb, Consultant Endocrinologist and Diabetology, Prime Hospital told Arabian Business.
Nutrition, exercise, and wellness: The ultimate Ramadan health guide from UAE doctors
Nutrition emerges as a key focus, with experts recommending strategic meal planning, Dr Altayeb said, adding that at suhoor, the pre-dawn meal, fasting individuals are advised to consume slow-digesting foods including oats, whole grains, and proteins.
Hydration is paramount, with a recommendation to drink 8-10 glasses of water between iftar and suhoor, he said.
However, he advised careful consideration while breaking the fast. “Eat a balanced iftar. Break your fast with dates and water, as they provide instant energy. Eat lean proteins (chicken, fish, legumes) and complex carbs (brown rice, whole wheat bread) to sustain energy. Avoid heavy, fried, and sugary foods to prevent sluggishness,” he said, adding that avoiding salty and spicy foods can make you more thirsty, which is why eating hydrating foods like soups, fruits and vegetables are recommended.
However, Dr Shyam Rajamohan, Specialist–Internal Medicine, Prime Hospital advised low to moderate-intensity activities.
“The best exercises should be low to moderate intensity, focusing on maintaining fitness rather than heavy muscle building,” he explained, adding recommended exercises include:
- Walking
- Light jogging
- Cycling
- Swimming
- Bodyweight exercises
- Yoga and stretching
Dr Rajamohan warn against high-intensity workouts, heavy weightlifting, and prolonged endurance activities during fasting hours, adding that mental wellness received equal attention. Doctors recommend:
- Engaging in spiritual activities
- Practicing meditation
- Reducing screen time
- Managing stress through deep breathing
Sleep plays a crucial role, with a recommended 6-8 hours nightly. Short afternoon naps are permitted if needed.
“The best time to exercise during Ramadan is before suhoor (light workouts if you’re an early riser), 30-60 minutes before iftar (to avoid long dehydration), 1-2 hours after Iftar (best time for moderate workouts), late night after tarawih (ideal for weight training or intense exercise),” Dr Rajamohan said.
“Listen to your body,” Dr. Altayeb stressed, adding “Rest and rehydrate if you feel weak or dizzy.”
Follow us on
