Ways How To Stay Healthy Through Ramadan

When you are fasting all day, it is important to stay healthy and well.  Take care to eat nutritious meals at the start and end of each day.

Don’t overeat!

At Iftaar, it is all too easy to overeat.  After a long, busy day without food, it is instinctive to eat as much as much as possible to deal with hunger pangs.  But take care – this can be very unhealthy.  Eating too much too quickly can result in gaining extra weight and creating health problems.

When you overeat at the end of each day, there is an immediate spike in your blood sugar level. As a result, your body starts to produce additional insulin so that blood sugar levels can be maintained at a normal level. By overcompensating in this way, this can lead to headaches, thirst, fatigue and lethargy.  Your body weight will increase because your body starts to store all the excess calories and blood sugar.

Eating healthily and not over-eating at any point throughout suhoor and iftar is essential.

Don’ forget Suhoor!

Suhoor is one of the most important aspects of Ramadan. 

It helps your body cope with the long fast each day.  By choosing the ideal food to eat at Suhoor will ensure you have sufficient energy and strength to cope throughout the day. 

Oats, pasta, quinoa, potatoes, couscous, fruit, starchy vegetables are perfect for this meal.  They will ensure your body has access to slow burning carbohydrates giving enough energy to cope all day.

Such foods will provide all the vitamins and nutrients you require.

Make sure you are hydrated your body comprises two thirds water.

Keeping hydrated and drinking lots of water is crucial for maintaining a healthy digestive system, for your heart and circulation, temperature control as well as brain power.

Don’t drink lots of water immediately on breaking your fast because this will make you feel bloated. It is much better to drink water regularly whenever you are not fasting as this will be more effective.

Don’t eat fried foods, high-sugar or salty foods

When you break your fast, choose your food carefully.  Fried food, high sugar and salty foods will prove detrimental.  Fatty foods can result in feeling bloated and abdominal discomfort.  Deep fried food like chips contain high levels of sodium which add to the problem.  Too much salty food will make you want to drink more. 

Eating too much fatty food can increase the risk of heart disease and weight gain.

It is far better to opt for food like meat, fruit, rice, grains and vegetables.  Any fibre rich foods will provide valuable nutrition during fasting since your body will digest them slowly throughout the day, making you feel much more comfortable.

Oral Hygiene

Experiencing bad breath and a dry mouth frequently occurs during fasting. 

Brushing and flossing teeth is essential.  Bad breath is associated with bacterial build up within the mouth caused by dry mouths. Use a good quality mouthwash immediately before the start of the daily fast.

If your mouth starts to feel dry, you can rinse your mouth out with water as long as you don’t swallow it.  Keeping your mouth moist creates saliva, which will help fight bacteria.


If you have diabetes, fasting has to be undertaken with great care.

There is a risk of becoming ill as a result of fasting. Diabetics can experience higher levels of hypoglycaemia and dehydration at this time.

It is important not the act in a way that harms your body.  Looking after your own health is crucial. In such circumstances – or indeed if you are suffering from any illness – you need to discuss your options with your doctor or healthcare team before the fasting period