10 healthy and safe fasting tips to follow during Ramadan
The holy month of Ramadan
The Muslim holy month of Ramadan will begin on Monday, March 11 or Tuesday, March 12, depending on the sighting of the new moon, reports have said. The ninth month of the Islamic calendar is observed as a month of fasting. Here are a few tips on how to fast healthily during Ramadan.
Mar 1, 2025, 21:54 IST
The holy month of Ramadan
The Muslim holy month of Ramadan will begin on Monday, March 11 or Tuesday, March 12, depending on the sighting of the new moon, reports have said. The ninth month of the Islamic calendar is observed as a month of fasting. Here are a few tips on how to fast healthily during Ramadan.
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Expert shares tips for those with prior health issues
People with diabetes may face many challenges in fasting in the month of Ramadan. Those who have early diabetes and which is well controlled with small doses of medicines, can fast safely, says Dr. Arun Kumar C. Singh, Director - Endocrinology & Diabetology, Metro Hospital, Noida.
But those people who have advanced disease, who are taking multiple medicines, including insulin or any other medicines such as sulfonylureas which can cause episodes of low sugar, or those people who have significant medical comorbidities like heart disease or kidney disease, liver disease, fasting for them may not be a very safe option and they need to be more prepared to avoid any complications or risk of fasting, adds Dr. Singh
Fasting during Ramadan can be a spiritually rewarding experience, but it’s important to maintain good health and energy levels. Here are 10 healthy and safe fasting tips:
1. Stay Hydrated
Drink plenty of water between Iftar and Suhoor to prevent dehydration. Aim for at least 8–10 glasses of water and include hydrating foods like cucumbers and watermelon.
2. Have a Nutritious Suhoor (Pre-Dawn Meal)
Choose slow-digesting foods like whole grains, oats, eggs, yogurt, and nuts to keep you full and energized throughout the day.
3. Break Your Fast with Dates and Water
Dates provide a quick source of natural sugar and energy, while water helps rehydrate your body after a long day of fasting.
4. Eat Balanced Meals
Include a mix of protein, healthy fats, fiber, and complex carbs in your Iftar and Suhoor to maintain steady energy levels. Avoid overly processed and sugary foods.
5. Avoid Overeating at Iftar
Eating too much too quickly can lead to bloating and discomfort. Start with light foods like soup and salad before moving to heavier meals.
6. Reduce Fried and Oily Foods
Fried foods can cause bloating, indigestion, and weight gain. Opt for grilled, baked, or steamed dishes instead.
7. Get Enough Sleep
Ramadan can disrupt sleep schedules, so try to get at least 6–8 hours of rest to keep your body functioning well.
8. Stay Active (But Lightly)
Engage in light activities like walking or stretching after Iftar. Avoid strenuous exercise during fasting hours to prevent exhaustion.
9. Limit Caffeinated Drinks
Coffee, tea, and sodas can dehydrate you, making fasting harder. Reduce caffeine intake gradually before Ramadan to avoid withdrawal symptoms.
10. Listen to Your Body
If you feel dizzy, weak, or unwell, it’s important to break your fast and seek medical advice if necessary. Health always comes first.
By following these tips, you can have a healthy and fulfilling Ramadan while staying energized and nourished!