Health Tips to Stay Healthy and Fresh During Ramadan

Ramadan is a sacred month of fasting, reflection, and prayer for Muslims. Since fasting (Roza) involves long hours without food or water, it is essential to follow a healthy routine to stay fresh, energetic, and healthy throughout the month. Here are some essential health tips:

1. 
   Pre-Dawn Meal (Suhoor) – Eat Right to Stay Energized

Choose complex carbohydrates like whole grains, oats, brown rice, and whole wheat bread to provide long-lasting energy.

Include protein-rich foods like eggs, yogurt, milk, cheese, and nuts to help with muscle repair and satiety.

Hydrate well by drinking 2-3 glasses of water and avoiding caffeine or carbonated drinks that dehydrate the body.

Consume healthy fats from nuts, seeds, and olive oil to maintain energy levels.

Avoid salty and spicy foods as they can cause dehydration and excessive thirst during the day.

2. Stay Hydrated Between Iftar and Suhoor

Drink at least 8-10 glasses of water between Iftar and Suhoor to prevent dehydration.

Consume fruits and vegetables with high water content like watermelon, cucumber, oranges, and lettuce.

Avoid sugary juices and caffeinated drinks, as they can lead to dehydration.

3. Breaking the Fast (Iftar) – Eat Wisely

Start with dates and water to restore energy and hydrate the body.

Include a balanced mix of proteins, fiber, and healthy fats in your meal.

Avoid oily, fried, and heavy foods, as they can cause bloating and sluggishness.

Eat slowly and in moderation to prevent indigestion and acidity.

4. Sleep and Rest – Essential for Energy

Try to get at least 6-8 hours of sleep to stay fresh and energetic.

Take short naps in the afternoon if possible to recharge.

Avoid excessive screen time before bed to ensure better sleep quality.

5. Physical Activity – Keep Moving

Engage in light exercises such as walking, stretching, or yoga after Iftar.

Avoid high-intensity workouts during fasting hours to prevent dehydration and fatigue.

Perform Taraweeh prayers with proper posture to keep your body active.

6. 
   Managing Common Health Issues During Ramadan

Headaches – Stay hydrated and avoid excessive caffeine.

Indigestion – Eat fiber-rich foods and avoid overeating at Iftar.

Fatigue – Ensure you get enough sleep and eat a balanced diet.

Dehydration – Drink plenty of fluids between Iftar and Suhoor.

By following these health tips, you can maintain energy, hydration, and overall well-being while fasting during Ramadan. May this holy month bring you good health, peace, and blessings! Ramadan Mubarak!

 Dr Prakash Sigedar is a Consultant Orthopedic Surgeon Jalna, Past Secretary, Maharashtra Orthopedic Association