Ways to stay healthy while fasting for Ramadan

• The annual Muslim observance of Ramadan begins at sundown on Feb. 28 and lasts until March 29. During Ramadan, millions of people will fast from sunrise to sunset daily.
• Muslims fast during Ramadan as a means of spiritual reflection, which involves abstaining from food and drink.
• Experts shared the key to staying healthy while fasting: drink enough water, eat well-balanced meals and stay active.

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Starting at sundown on Friday, Feb. 28, millions of Muslims worldwide will observe the monthlong tradition of Ramadan. As is tradition, they will fast daily until March 29.

Muslims fast during Ramadan as a means of spiritual reflection, which involves abstaining from food and drink.

What is Ramadan?

Ramadan is a time of spiritual reflection observed during the ninth month of the Islamic calendar. Muslims fast from sunrise to sunset each day throughout Ramadan.

May God accept our fasts and good deeds this Ramadan. Wishing you and your families a blessed and peaceful Ramadan. May this be a time of healing and growth. 🤲 pic.twitter.com/ejYjRCsnXt

— CAIR National (@CAIRNational) February 27, 2025

Muslims have observed the tradition for more than a thousand years. Although it might appear unsafe to go without food or drink for a substantial part of the day for an entire month, experts have shared healthy ways to participate.

How can I stay healthy while fasting?

Health experts said focusing on the nutritional value of food and beverages is critical when fasting. They recommended eating lots of healthy fats, such as avocados or nuts, along with high-fiber hydrating fruits and vegetables, whole grains and lean proteins.

Regarding drinks, experts recommended water as the best beverage to consume. However, drinking too much too fast could dilute the body’s electrolytes, causing what’s known as water intoxication, which can be deadly.

Nutritionists also suggested avoiding caffeine, as it can dehydrate the body. Sugary foods and drinks, as well, don’t fuel the body for long because they digest quickly and can trigger cravings.

What about breaking my fast?

After fasting for a whole day, Muslims might feel tempted to feast as soon as it’s iftar (when the sun sets). However, experts warned against eating large amounts of food all at once.

They said it’s best to start breaking a day’s fast with water and then eating smaller portions of food. Experts suggested listening to the body’s needs so as not to overdo it.

They also recommended that the last pre-dawn meal before a day’s fast begins, known as sehri, includes all the components of a well-balanced meal to help fuel the body for the day.

Make sure to keep moving

While it may seem counterintuitive to exercise on an empty stomach, it’s important not to stay completely sedentary either. Experts recommended taking short walks or stretching to boost energy throughout the day.

Who shouldn’t fast?

Some people are exempt from fasting, including young children, the elderly and women who are pregnant, menstruating or breastfeeding. 

Experts also said people with diabetes, heart disease or other chronic conditions should talk to their doctor about whether fasting is safe for them, especially if they take medications regularly.

Ramadan mumbarak from Straight Arrow News!