Ramadan, the holy Islamic month of fasting, is upon us. Every year, during the ninth month of the Islamic lunar calendar, or Hijri, it is observed as a month of community, prayer, and fasting for Muslims all across the globe.

Ramadan will start on the evening of February 28, 2025, and the first fast will be observed on March 1, 2025. It is scheduled to start this year on February 28 and end on the evening of March 30. The new moon sighting, which formally signifies the start of the month, determines these dates.

A key component that fosters spiritual development and a closer bond with one's faith is fasting, which involves abstinence from food and liquids for 30 days from sunrise to sunset.

Iftar, a meal typically shared with family and friends, is served after sunset to break the fast.

Eid al-Fitr, a festive celebration that marks the end of the fasting period, is observed by Muslims after Ramadan.

Experts share essential diet, hydration, and routine tips to help Ramadan-fasting individuals stay healthy and energized.

What can one anticipate during a fast?

According to Dr. Nasir Hannan, a general practitioner at The London General Practice, headaches, low energy, and mood swings are the main symptoms that can arise from fasting.

General practitioners provide guidance on how to sustain energy levels as individuals get ready for Ramadan and manage their daily lives throughout the time, as quoted in a report by The Independent.

How can you prepare for Ramadan fasting?

It's important to prepare for the 30 days before the event because Ramadan is a time of spiritual introspection and exhaustion, much like training for a marathon.

GP Pathfinder Clinics' Dr. Shazia Siddiqi, GPwER in Dermatology, suggests that participants get ready for Ramadan. He suggests consuming more water, cutting back on caffeine, and spacing meals. He also advises starting earlier sleep times and modifying sleep patterns.

How to balance rest, work, and prayer?

Dr. Nasir Hannan emphasizes the importance of balancing diet, exercise, and sleep when fasting. She suggests calendar planning and time management as ways to maintain energy and performance throughout the month.

Furthermore, Dr. Nasir Hannan suggests taking micro-naps during the day to supplement sleep lost during night prayer, which helps to maintain energy levels, as quoted in a report by The Independent.

What measures to take to maintain energy levels during Ramadan?

Slowing down during Ramadan, such as taking annual leave or planning activities outside the home, can be beneficial. It is critical not to overwork yourself during the fast, as the month is dedicated to spending time with family and relaxing. If you feel dizzy or weak, break your fast before it becomes dangerous.

A well-balanced diet is essential for staying energized all day. It is recommended to eat slow-energy-releasing foods like yogurt first thing in the morning.

Avoiding large sugar intakes throughout the fast is critical, as they can cause postprandial dips. Calorie-counting methods can help with this.

During Ramadan, it's also critical to stay hydrated. Make sure you stay hydrated and have enough water during the periods when you are allowed to eat and drink. Steer clear of caffeine-containing beverages like colas and lemonades, which contain high amounts of caffeine and dehydrate you.

Energy maintenance throughout the day can be achieved by substituting less strenuous workouts with shorter forms of exercise, like stretching or walking.

FAQs

How can I keep my energy levels up while fasting?
Consume slow-releasing foods for suhoor, stay hydrated during non-fasting hours, take short naps, and avoid strenuous physical activity.

Can I skip fasting if I feel ill?
Yes, fasting is not necessary for those who are sick, elderly, pregnant, menstruating, breastfeeding, or travelling.