Health Tips for Ramadan: Stay Healthy While Fasting

Ramadan Mubarak! The holy month has begun, and I can literally smell the tasty iftar food— samosas, biryanis, and those oh-so-soft dates. But here’s the thing: by sunset, many of us are so hungry that we end up overeating, only to feel tired during Taraweeh prayers.

What we need to realize is that fasting isn’t just about willpower; it’s actually about smart nutrition.

At OneHealth, we’ve helped a lot of patients fast without feeling tired, having cravings, or feeling dehydrated. The secret? Small changes —like instead of having fried pakoras, you can have the ones that are baked, or drink nimbu pani and not drinks containing sugar in them.

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And guess what? This actually works, as people feel lighter, have more energy throughout the day, and even sleep better!

Let me give you the ultimate guide to fasting the healthy way—which is backed by modern science and Ayurveda. Trust me, your body will thank you!

Ramadan Health and Safety Tips

Fasting for long hours can sometimes make you feel dehydrated, low on energy, or give you digestive issues. Let me give you some tips to stay safe and healthy:

Hydrate Well: Drink as much water as you can between Iftar and Suhoor. Coconut water, nimbu pani, and herbal teas are great too.
Avoid Overeating: Start with dates and water at Iftar, then have a light soup before the main meal.
Rest When Needed: Don’t push yourself too hard. Short naps can help a lot if you feel tired because your body can be weak from lack of energy.
Health Conditions: If you have diabetes or blood pressure issues, always talk to a doctor before fasting.

At OneHealth, our experts can help you make the perfect fasting plan that suits your health needs.

Ramadan Fasting Food Tips

What you eat during Suhoor and Iftar makes a really big difference!

Suhoor (Pre-Dawn Meal)

Slow-digesting foods: Carbs such as oats, whole wheat bread, or dalia keep you full for a longer time duration.
Protein-rich foods: Eggs, yogurt, or lentils give lots of sustained energy.
Healthy fats: Nuts, seeds, and avocado help you with your energy levels.

Iftar (Breaking the Fast)

Hydrating foods: Watermelon, cucumber, and soups give you all the fluids you need.
Fiber-rich meals: Brown rice, veggies, and whole grains help with digestion.
Lean proteins: Grilled chicken, fish, or paneer will help you repair your muscles.

Avoid fried foods and those containing sugar, as they can cause energy crashes!

Tips for Healthy Fasting During Ramadan

Don’t Skip Suhoor: This is the only meal that sustains you and gives your body enough fuel for the entire day, so you should never miss it!
Eat Mindfully: Chew slowly and don’t watch TV while eating; be mindful while having your food to avoid bloating.
Stay Active: Light walks after Iftar help a lot with digestion.
Ayurvedic Wisdom: Herbs like jeera (cumin) and ajwain (carom seeds) help to reduce bloating and make your digestion better.

Our OneHealth nutritionists make the perfect mix of modern science with Ayurveda to give you the perfectly balanced meal plan for fasting.

How Can OneHealth Help?

At OneHealth by Dr. Shikha Sharma, we give you the best mixture of traditional Indian medicine principles and modern nutrition. Our doctors and nutritionists work endlessly to make the perfect personalized diet plan for your unique needs.

We can help you make simple lifestyle changes to make fasting easier and healthier. We help you add healthy meals to your diet in innovative ways and help you solve all your problems with such simple changes in your lifestyle. Reach out to us today to learn about your body type and a holistic diet plan according to your body type for staying healthy while fasting during Ramadan.