Preparing the body for Ramadan fasting: Health tips for welcoming the holy month

As the holy month of Ramadan approaches, the fourth pillar of Islam and an annual spiritual milestone eagerly awaited by Muslims worldwide, the challenge arises of how to physically adapt to the sudden change in eating and sleeping schedules. Fasting is not simply abstaining from food and drink; it is a comprehensive biological adjustment process that requires prior preparation to avoid physiological shocks that can cause fatigue and headaches in the initial days.

Experts confirm that preparing in advance for fasting makes the experience easier and more spiritual, and turns the holy month into a golden opportunity to promote general health and rid the body of accumulated toxins, instead of it being a physically exhausting burden.

Gradually reducing calories

The sudden transition from a regular eating schedule to fasting for extended periods is a major cause of fatigue. According to recommendations from the Saudi Ministry of Health, gradually reducing calorie intake before Ramadan helps the body adapt and trains the stomach to process smaller portions of food. This can be achieved by:

• Reducing meal sizes: Start by gradually reducing the quantities in lunch and dinner.
• Eliminating snacks: Stop eating snacks between main meals to accustom the body to longer periods of fasting.
• Food substitutions: Rely on fiber and whole grains instead of fatty and fried foods to increase satiety for longer periods.

Dealing with caffeine and nicotine

Many people experience severe headaches in the first few days of Ramadan, often due to the sudden withdrawal of caffeine or nicotine from the bloodstream. To avoid these unpleasant symptoms, the following is recommended:

• For coffee and tea lovers: Start by gradually reducing the number of daily cups, or replace regular coffee with decaf coffee in the evening, and delay the time of drinking morning coffee to bring it closer to the time of Suhoor in the future.
• For smokers: Ramadan is an ideal opportunity to quit smoking. Start by gradually reducing the number of cigarettes you smoke daily before the month begins to minimize withdrawal symptoms, tension, and irritability during the daytime.

Regulating the biological clock and sleep

Staying up late and changing sleep schedules disrupt the body's biological clock, causing lethargy and difficulty waking up for suhoor (pre-dawn meal) or work. To prepare the body for a Ramadan sleep pattern:

• Try to move your bedtime forward by 15 to 30 minutes each day.
• Make sure to take a short nap (no more than 20 minutes) in the afternoon to compensate for any potential deficiencies and to accustom the body to resting at this time.

Meal planning ahead and smart shopping

A common problem during Ramadan is weight gain due to excessive consumption of sweets and fried foods after Iftar. Planning ahead is the best way to avoid this

• A healthy shopping list: Prepare a shopping list that focuses on vegetables, fruits, and proteins, and avoid buying processed foods and sweetened drinks in large quantities.
• Cooking methods: Opt for grilling or steaming instead of deep frying to reduce calories and avoid bloating and indigestion.

The importance of medical consultation

Finally, individuals with chronic conditions such as diabetes, high blood pressure, or kidney disease should consult their doctor before the start of Ramadan. This is to adjust medication dosages and timing to accommodate fasting hours and ensure the body can fast without serious health complications.