Fast Well, Stay Well: Your Guide to a Healthy Ramadan

Muslims adults are expected to observe fasting during Ramadan. The following groups of people do not need to fast:

• Young children (under the age of puberty)
• People with mental illnesses
• The elderly Women who are menstruating, pregnant, or breast-feeding
• If you consider the fast is having a detrimental effect on your health or is life threatening
• People with chronic illnesses and sickness
• People on regular medication.

If your healthcare professional advises you to not fast because you have a chronic health condition, then you do not need to fast and you are not breaking any Islamic religious ruling by eating during Ramadan to maintain your health and wellbeing.

Stay hydrated

Going without water all day can lead to dehydration, which can cause headaches, tiredness, and difficulty concentrating. To avoid this, drink plenty of water between Iftar (the meal to break your fast) and Suhur (the pre-dawn meal). Aim for at least 6-8 glasses and avoid too much tea or coffee, as they can make dehydration worse.

Eat smart

What you eat at Suhur and Iftar makes a big difference. Suhur should include slow-releasing energy foods like whole grains, eggs, and fruit to keep you going through the day. When breaking your fast, start with dates and water, then have a balanced meal with protein, healthy fats, and fiber. Avoid fried or sugary foods that can cause energy crashes.

Keep moving

You might feel tempted to skip exercise, but light activity like walking or stretching can help maintain your fitness. If you want to work out, try doing it after Iftar when you’ve had some food and water.

Managing health conditions

If you have a condition like diabetes, it’s important to check with your doctor before fasting. Regularly check your blood sugar and blood pressure,ensure you are taking your insulin at the right times and that medication is taken at the correct dose and times.

Mental wellbeing

Ramadan isn’t just about fasting—it’s also a time for spiritual growth and connection. Prioritise rest, manage stress, and reach out if you need support.