<p>Ramzan is observed by Muslims around the world as a sacred month of fasting from dawn to dusk, marked by spiritual reflection, prayer, and compassion. While fasting is a spiritual practice and an act of devotion, it also affects the body physically, making proper nutrition essential for maintaining energy levels, supporting your overall health, and preventing common issues such as dehydration or fatigue.</p><p>During Ramzan, the body undergoes significant changes as meal patterns are altered. With a limited window to nourish the body, it is important to prioritise nutrient-dense foods that provide long-lasting energy and hydration. Complex carbohydrates such as whole grains, vegetables, and legumes should be included in both the pre-dawn meal, sehri, and the post-sunset meal, iftar. These foods release energy slowly, helping prevent mid-day fatigue and hunger. </p><p>Protein is also essential for muscle repair, immune function, and satiety, with sources such as chicken, eggs, fish, beans, and legumes playing a key role in maintaining muscle mass and ensuring prolonged feeling fullness. Healthy fats, found in olive oil, nuts, and seeds provide long-lasting energy and aid in the absorption of fat-soluble vitamins. Fruits and vegetables, rich in vitamins, minerals, and fiber, also contribute to hydration, with options like watermelon, oranges, and cucumbers being particularly beneficial.</p><p>Hydration is one of the most critical aspects of nutrition during Ramzan. Since fasting restricts fluid intake during daylight hours, it is vital to drink plenty of water between iftar and sehri to replenish fluids lost throughout the day. Sugary, caffeinated, and highly processed beverages should be avoided, as they contribute to dehydration. Instead, herbal teas, coconut water, and water-rich fruits and vegetables can help maintain hydration levels.</p><p>A well-balanced meal plan can support health and energy during fasting. For sehri, nutrient-dense meals such as oats with yogurt, almonds, and honey or whole wheat toast with eggs provide steady energy release. Hydration should also be prioritised by drinking water, coconut water, or lassi before the fast begins. Iftar traditionally starts with dates and water, which help restore energy and hydration levels quickly. Including lean proteins, baked or grilled fish or chicken with vegetables, fresh fruit salad, and nuts can ensure a balanced intake of nutrients.</p><p>It is important to practice mindful eating habits to avoid health issues during Ramzan. Overeating after fasting can lead to sluggishness and digestive discomfort, so consuming smaller portions and balanced meals is advisable. Spacing out meals rather than eating them too close together allows for better digestion. Physical activity should be moderated, with light exercise such as walking or stretching recommended after iftar to aid digestion. Limiting fried and sugary foods can help prevent blood sugar spikes and energy crashes, while adequate sleep is necessary for overall health, ensuring that fasting does not negatively impact metabolism and well-being.</p><p>Common health concerns during Ramzan include dehydration, which can cause fatigue, dizziness, and headaches. Drinking sufficient water during non-fasting hours and consuming hydrating foods can help mitigate this risk. Digestive issues can arise from overeating, making it important to eat slowly and chew food thoroughly. Low energy levels may occur if meals lack proper nutrients, so ensuring a balance of protein, healthy fats, and complex carbohydrates can help maintain sustained energy throughout the day.</p><p>Proper nutrition is essential for supporting health and energy during Ramzan. By focusing on nutrient-dense foods, staying hydrated, and eating balanced meals, people can maintain their well-being while fully participating in the spiritual aspects of fasting. Careful meal planning and mindful eating practices can make a significant difference in how one feels and functions during this sacred time.
</p><p><strong>Author:</strong> <a href="/pakistan/patientservices/pages/profiles.aspx?ProfileID=488&Name=Farah%20Syed&page=findadoctor"><em>Farah Syed</em></a><em>, Senior Dietitian,</em> <em>The Aga Khan University Hospital</em></p><p><strong>Note: </strong>This article was originally published as an article on <a href="https://taazataren.com/the-role-of-nutrition-in-a-fulfilling-ramzan/">Taaza Taren</a>.
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