As the Holy Month of Ramadan approaches, millions of Muslims worldwide prepare for fasting, prayer, and spiritual growth. While fasting offers numerous physical and mental health benefits, it can also pose challenges if not properly managed.
In Nigeria, Ramadan 2025 is expected to begin on either Friday, February 28, or Saturday, March 1, depending on the sighting of the new crescent moon. The Nigerian Supreme Council for Islamic Affairs will officially announce the commencement.
To help you maintain optimal health and energy levels throughout the month, here’s a practical guide covering nutrition, hydration, exercise, sleep, stress management, and digestive health.
I. Nutrition: Eating Right During Ramadan
Proper nutrition during Suhoor (pre-dawn meal) and Iftar (breaking fast meal) is essential to sustain energy and well-being throughout the fasting period.
1. Suhoor (Pre-Dawn Meal):
A balanced Suhoor helps prevent early fatigue and hunger. Include:
✅ Complex carbohydrates: Whole grains, oats, brown rice, whole wheat bread
✅ Protein sources: Eggs, Greek yogurt, fish, lean chicken, beans
✅ Healthy fats: Avocados, nuts, olive oil
✅ Hydrating foods: Watermelon, cucumbers, oranges
2. Iftar (Breaking Fast Meal):
Break your fast gradually to avoid digestive discomfort.
✅ Start with dates and water (as per Sunnah)
✅ Follow up with a nutrient-rich meal, such as:
- Lean protein: Grilled chicken, fish, tofu
- Complex carbs: Brown rice, quinoa, whole wheat pasta
- Vegetables: Spinach, carrots, broccoli, bell peppers
✅ Avoid processed, fried, and sugary foods that cause energy crashes
II. Hydration: Preventing Dehydration
Staying hydrated is crucial, especially in hot climates like Nigeria.
💧 Drink plenty of water: Aim for 8 cups (64 ounces) between Iftar and Suhoor
🚫 Avoid caffeine & sugary drinks: Tea, coffee, and soda can cause dehydration
🍉 Eat hydrating foods: Watermelon, cucumbers, celery, oranges
III. Exercise: Staying Active During Ramadan
Regular physical activity boosts energy, mood, and metabolism, but it’s essential to adjust your routine to suit fasting.
🏃 Best times to exercise:
✔ Before Suhoor (low-impact activities like yoga, stretching)
✔ Before Iftar (light workouts such as walking, bodyweight exercises)
✔ After Iftar (moderate workouts like jogging or strength training)
❌ Avoid high-intensity workouts during peak heat (11 AM – 3 PM)
IV. Sleep: Maintaining Rest and Recovery
Lack of sleep can lead to fatigue, irritability, and reduced concentration during Ramadan.
😴 Prioritize 6-8 hours of sleep for optimal energy
🌙 Take short naps (20-30 mins) to recharge during the day
📖 Develop a calming bedtime routine (reading, deep breathing, or meditation)
V. Stress Management: Staying Mentally Strong
Balancing spiritual, work, and personal responsibilities can be overwhelming.
🧘 Practice mindfulness & meditation to stay calm and focused
👨👩👧 Stay connected with family and friends for emotional support
💆 Engage in self-care activities like listening to Islamic lectures, reading, or journaling
VI. Digestive Health: Preventing Discomfort
Changes in eating habits can lead to bloating, constipation, and indigestion.
🥗 Increase fiber intake (whole grains, fruits, vegetables)
💧 Stay hydrated to aid digestion and prevent constipation
🚫 Limit carbonated drinks to reduce bloating
Final Thoughts
Ramadan is a time for reflection, self-discipline, and devotion, but maintaining good health ensures that you can fully embrace its spiritual and physical benefits.
By eating nutritious meals, staying hydrated, exercising smartly, getting enough sleep, and managing stress, you can maximize your energy and well-being throughout the month.
🌙 Wishing you a blessed and healthy Ramadan! 🌙
