Your guide to a healthy Ramadan fast: Tips for proper nutrition and physical activity

Ramadan: A golden opportunity to renew the soul and body

Dr. Ayham Moussa Nassar, a consultant in internal medicine, emphasizes that the holy month of Ramadan should not be viewed merely as a temporary break from unhealthy eating habits, but rather as a genuine opportunity to rebuild a healthy and sustainable lifestyle. In his interview with Al-Youm newspaper, he stressed that "the quality of food is far more important than its quantity, and Ramadan is the ideal time to begin this transformation.".

The historical and scientific context of fasting

Fasting, the fourth pillar of Islam, is a profound spiritual practice observed by Muslims worldwide. Historically, fasting has been associated with purification of both body and soul across various cultures. In modern times, there is growing scientific interest in the concept of “intermittent fasting,” whose mechanisms are similar to those of Ramadan fasting. Studies have shown its potential benefits in improving insulin sensitivity, enhancing cellular repair, and supporting brain health. This convergence of religious practice and science underscores the importance of adopting a conscious approach to nutrition during the holy month.

The importance of proper nutrition and its impact

Adopting healthy eating habits during Ramadan has an impact that extends beyond the individual to encompass society as a whole. On a personal level, fasting provides the body with a valuable annual opportunity to reset its metabolism and eliminate accumulated toxins. However, these benefits can turn into health problems if sugars and fats are consumed excessively, or if the Iftar meal is approached haphazardly. On a societal level, increased health awareness reduces the strain on healthcare systems resulting from nutritional emergencies such as indigestion and high blood sugar.

Breakfast: Start smart and avoid surprises

After long hours of fasting, the digestive system is relatively inactive. Dr. Nassar explains that starting with a heavy, fatty meal shocks the stomach, leading to indigestion, an uncomfortable feeling of fullness, and lethargy. To avoid this, he recommends following these steps:

• Break your fast gently: Start by eating a limited number of dates with a glass of water. Dates provide easily absorbed sugars that raise blood glucose levels and energize the brain, while water replenishes lost fluids.
• A short break: Performing the Maghrib prayer before completing the main meal gives the stomach a chance to start secreting digestive enzymes and prepare to receive food.
• A balanced main meal should be based on fiber-rich vegetables that promote satiety and prevent constipation, along with a good source of protein such as grilled chicken, fish, or legumes to maintain muscle mass, with the choice of complex carbohydrates such as brown rice to ensure sustained energy.

The pre-dawn meal (suhoor): a safety valve for the day of fasting

Dr. Nassar describes the pre-dawn meal (suhoor) as a "safety valve" in preventative medicine, given its crucial role in reducing fatigue and weakness during fasting hours. He warns against salty foods, pickles, and fried foods, which cause intense thirst during the day, and advises focusing on slow-digesting foods such as beans, eggs, and oats, while emphasizing the importance of yogurt for its role in improving digestion and reducing acidity.

Hydration and physical activity

One of the most common problems during Ramadan is dehydration. Dr. Nassar explains that the widespread belief that drinking large amounts of water all at once at suhoor prevents thirst is inaccurate, as the kidneys quickly eliminate excess water. The ideal solution is to drink water regularly from iftar (breaking the fast) until suhoor. Regarding physical activity, he believes that maintaining some level of movement is important, provided that the timing is right, such as a light walk an hour before or two hours after iftar, while avoiding strenuous exercise during the day.

Dr. Ayham Musa Nassar concluded his speech by emphasizing that Ramadan is not a month of deprivation, but rather a month of awareness and organization, calling for it to be invested as a starting point for a healthy lifestyle that continues after it has passed.