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Break the fast in moderation. The daily fast’s duration can vary by location depending on the hours of daylight. Experts say to take it easy and listen to the body while fasting. Elfakhani tries to slow down during the day in between teaching stints and catches up on work after the evening iftar meal. During Ramadan, fasting from dawn to sunset is common, but maintaining nutrition is crucial. Exemptions include young children, the elderly, and those with specific health conditions. Fasting & Lifestyle Adjustments – Ramadan fasting, observed by 1.6 billion Muslims, lasts 12 to 18 hours , depending on the season & geographical location. Adjusting nutrition, hydration, and activity levels is key to maintaining overall well-being. Foreign visitors and residents in the UAE eat an Emirati Iftar meal during the Muslim holy fasting month of Ramadan, at Sheikh Mohammed Centre for Cultural Understanding (SMCCU) in Dubai, UAE May Plan your meals ahead of time. Ground Picture/Shutterstock 2. Stay hydrated. Staying hydrated is important during Ramadan. Women should aim to drink 2.1 litres of water or fluids (such as coconut Many Muslims all around the world are currently observing Ramadan, the holiest month in the Islamic calendar. From sunup to sundown, those who are physically able in Muslim communities will engage in fasting from food and drink each day from March 10 through April 9 this year. In this post, we’ll explore some important nutrition tips for Ramadan for optimum health and energy during the fast. Before we provide specific nutrition tips for Ramadan, it’s critical that we address the effects of fasting on body metabolism and health. Ramadan 2025 is expected to start around the 1st March. While fasting is obligatory for all healthy Muslims (not children), there are exemptions for those who are ill or who's health could be affected by fasting, for example, pregnant or breastfeeding women and people with diabetes. Incorporate protein-rich foods such as oatmeal, yogurt, beans, and hummus to sustain energy levels throughout the day. Eat plenty of protein during your early meal to improve satiety throughout the day. 2. Taper off caffeine. Gradually reduce caffeinated beverages as you prepare or progress through Ramadan. Nutrition and hydration: what to be aware of if you observe Ramadan. Reducing caffeine intake in the week before Ramadan can be helpful. Switching to decaffeinated tea and coffee, herbal tea or water can reduce headaches and improve sleep quality; Iftar or ‘breaking fast’ consists of water or milk, fruit and a full main meal. So far, only 2 small studies were conducted to explore the metabolic effects of Ramadan fasting. The first is a pilot study of Ramadan fasting using metabolomics involving measurements of 186 metabolites collected on the 7th and 26th day of Ramadan in 11 healthy males, with significant changes observed for 20 metabolites . Experts recommend fueling up with a variety of food groups for the pre-dawn meal called suhoor during Ramadan. Nutrition experts advise breaking the fast in moderation and listening to your body's hunger cues during iftar. Ramadan, a month of spiritual reflection and fasting for Muslims, begins this weekend and ends March 29 in the U.S. FILE - People break their fasts during the Muslim's holy fasting month of Ramadan, at a rooftop restaurant near the historical Badshahi mosque, in background, in Lahore, Pakistan, March 15, 2024. FILE - People break their fasts during the Muslim's holy fasting month of Ramadan, at a rooftop restaurant near the historical Badshahi mosque, in background, in Lahore, Pakistan, March 15, 2024 Abstract Background: Fasting during Ramadan is an Islamic rule. Although previous review studies have assessed the impact of Ramadan on cardiovascular risk factors, athlete performance, diabetes and transplantation, in this study we have appraised some on these reviews by focusing on limitations and also, we have reviewed more recently published study and several recent studies, which are not Foods to Eat During Ramadan. Eating a variety of foods is crucial. After a day of fasting, your body needs whole grains, fruits, vegetables, lean protein, and healthy fats. Frontiers in Nutrition, 2021. Religious rituals are considered among the principle factors that impact dietary behaviors and food selections. The main objective of this study is to characterize food intake among Lebanese adults observant of the fasting month of Ramadan and compare it to their intake of the rest of the year. As Ramadan approaches, keeping healthy fasting practices in mind can make the month more meaningful. nutrition experts recommend fueling up with a variety of food groups. As Ramadan approaches, keeping healthy fasting practices in mind can make the month more meaningful. nutrition experts recommend fueling up with a variety of food groups. FILE - People break their fasts during the Muslim's holy fasting month of Ramadan, at a rooftop restaurant near the historical Badshahi mosque, in background, in Lahore, Pakistan, March 15, 2024.
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