Navigating Ramadan: A Guide to Maintaining Good Health While Fasting


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Muslims in good health observe a daily fast from dawn to dusk during the holy month of Ramadan. Iftar, the meal that ends the fast, is traditionally had at dusk, followed by Suhoor, the supper that begins just before dawn. There is evidence to support the idea that fasting may benefit your health.
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You may be able to reduce cholesterol and blood pressure while also losing weight by adhering to some straightforward suggestions. On the other hand, eating too much at Iftar and Suhoor might result in weight gain. The month of Lent is frequently viewed as a time to develop self-control, discipline, sacrifice, and empathy for those in need. It is encouraged to try to maintain these practices even outside of fasting hours.

Throughout Ramadan, consume hydrating meals and lots of water.

During Iftar and Suhoor, make sure to stay hydrated. You may sweat more in high temperatures, therefore it's crucial to replenish your fluid losses during the day by drinking water (at least 10 glasses). Eat hydrating items to enhance your water consumption as well. Eat some watermelon as a delicious treat after Iftar or consider including it in your Suhoor meal.

The hydrating cucumber and tomato are abundant in the classic Arabic salad known as fattoush. Avoid drinking caffeinated beverages including coffee, tea, and cola as the caffeine may cause some people to pee more often, which might result in dehydration. Additionally, keep in mind that sugary fizzy drinks can add calories to your diet.

To get through the fasting hours, eat the correct items at Suhoor.

Suhoor ought to be a filling supper that will give you the energy you need to get you through Iftar. To get you through the fast, pick the correct meals. You may acquire a steady supply of energy throughout the day by consuming complex carbs, which are found in foods like fruit and vegetables, beans, chickpeas, and lentils. Try to include healthy unsaturated fats like avocado, unsalted almonds, salmon, olives, and olive oil in your diet along with low-fat dairy products like low-fat labneh or laban.

Have a nutritious, balanced Iftar to replenish your energy levels.

It's customary and good to eat three dates as your first Iftar meal. Dates are a great source of dietary fiber. Include a lot of veggies in your diet to supply essential vitamins and nutrients. Choose whole grains, which provide the body with fiber and energy. To receive a substantial serving of nutritious protein, eat skinless chicken, fish, or lean meat that has been baked or grilled. Avoid processed and fried meals that are heavy in fat or sugar in general. By eating slowly, you may enjoy your food without overindulging.


It is advised to take medications an hour before the iftar main course, an hour before the pre-dawn meal (sahur), or two hours after iftar. If you need to take medication after eating, you can do so after sahur or iftar.

Suggested Menus

  • Low-fat laban smoothie prepared with fresh fruit and served with oatmeal
  • soup made with lentils and diced carrot, celery, and onion
  • Dip made with zucchini and labneh and fresh veggies


  • Chickpeas are served with chicken that has been cooked with sautéed veggies.
  • Brown rice, roasted veggies, and baked fish
  • Served with hummus, fattoush salad, pita bread, and baked falafel
  • Throughout Ramadan, eating the appropriate foods will help you stay as healthy as possible while fasting.

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Hi there! My name is ADNAN, and I'm a content writer for Games Chowk. I've also worked with other news agencies in the past. I have a master's degree in Mass Communication, and I'm very interested in media & news writing. Writing is my passion, and I love to think creatively. In my free time, I enjoy writing novels.


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