As the holy month of Ramadan approaches, mindful preparation of health, diet and mindset can help believers observe the fast with strength, serenity and spiritual focus till the very end.
As the crescent moon signals the arrival of Ramadan, millions across the world prepare for a month of fasting, prayer, reflection and compassion. It is a time deeply rooted in forgiveness, devotion, charity and strengthening one’s bond with faith. While spiritual discipline remains at the heart of Ramadan, health experts and scholars alike emphasise that maintaining a strong body and a calm mind is equally essential to experience the true blessings of the month.
Fasting from dawn to sunset is both a spiritual and physical practice. When approached with preparation and balance, it can bring clarity, self-control and inner peace. However, neglecting nutrition, hydration and rest can lead to fatigue, acidity, headaches and weakness, which may distract from prayer and reflection.
Preparing the Body Before Ramadan Begins
The days leading up to Ramadan are crucial. Gradually reducing caffeine, fried foods and excess sugar helps the body adjust smoothly. Increasing water intake, adding fruits, vegetables and whole grains, and establishing regular sleep patterns can prevent sudden physical stress once fasting begins. Light physical activity such as walking or stretching also helps build stamina.
Mental preparation is just as important. Setting intentions, reducing unnecessary stress, and planning daily routines in advance allow fasting to be observed with calmness rather than anxiety.
Eating Right: Suhoor and Iftar with Balance
Suhoor should be nourishing and sustaining, not heavy. Foods rich in fibre and protein—such as oats, fruits, dates, nuts, eggs and curd—help maintain energy levels throughout the day. Hydration is key, and water intake should be spread between iftar and suhoor rather than consumed all at once.
Iftar, often a family and community moment, should begin gently. Dates and water help restore energy, followed by balanced meals that include vegetables, lean proteins and complex carbohydrates. Avoiding excessive fried and sugary foods helps prevent sluggishness and digestive discomfort.
Observing the Fast: Elders and Health Considerations
For elderly individuals, fasting should be approached with caution and medical guidance where required. Those with diabetes, blood pressure concerns or chronic illnesses should consult doctors before fasting. Islam provides flexibility and compassion, allowing alternatives where health is at risk, reinforcing that well-being is a priority.
Adequate rest, timely meals and regular monitoring of health parameters can help elders who choose to fast do so safely.
Children and Fasting: A Gentle Introduction
Children need not be pressured to fast fully. Short “practice fasts,” fasting for a few hours, or focusing on prayer, charity and good deeds help them understand the spirit of Ramadan without physical strain. Encouragement, not compulsion, builds positive associations with faith and discipline.
A Month of Strength, Not Strain
Ramadan is meant to purify, uplift and heal—mentally, emotionally and spiritually. When the body is cared for and the mind remains calm, fasting becomes a source of strength rather than exhaustion. Eating right, resting well and preparing thoughtfully ensure that worship, kindness and reflection remain at the centre of the month.
As Ramadan approaches, a balanced approach to faith and health can help believers walk through the month with resilience, grace and gratitude—allowing its true essence to bless hearts, homes and communities.
