A Healthier Ramadan


Ideas about healthy lifestyles usually have to do with good nutrition, adequate sleep, and proper exercise; these are pillars of a stable healthy life. The holy month of Ramadan is a great opportunity to boost many of the health benefits related to fasting. Muslims fast up to 15 hours daily for 30 days; as such, Ramadan—in addition to its religious rituals, contemplation, and good deeds—can boost public health and prevent many illnesses. So, how could Ramadan serve as a chance toward a better lifestyle?

Avoid the Excessive Desire for Food

Many people lose control when it comes to the amounts of food served on Ramadan's breakfast table. Obsession with food after long hours of hunger could affect the brain negatively, leading to eating voraciously. This is a classic Ramadan mistake that harms our health and bodies. It is advised to break your fasting with three dates and some water to provide the body with the energy it needs. After that, rest for a while—to perform prayer for example—and then eat your breakfast meal, chewing your food slowly. Make sure to chew food slowly, since it takes the brain 15 to 20 minutes to give the feeling of satiety. This is also important to avoid the problems associated with overeating, such as indigestion, heartburn, and obesity

Healthy Desserts

Ramadan menus are known for a diverse set of delicious oriental desserts, such as knafeh and qatayef. We need to monitor our sugar intake to avoid raising blood sugar levels and consuming many calories. The healthiest Ramadan dessert is khoshaf, which is made of dried fruits—including fig, apricot, peach, and dates—soaked in water or milk. Nuts can be added to the combination, as well as some sugar, although it is preferable to skip the latter as the dish is already rich in healthy fructose. The recipe of wheat seeds with dates and milk is among the most delicious healthy Ramadan desserts. It involves boiling the seeds until cooked, then adding them to milk-soaked dates. You can add nuts, coconut, or dark chocolate to enjoy a healthy snack.

Watch recipes of healthy Ramadan desserts:


A Chance to Lose Weight

The holy month of Ramadan is a real chance to lose weight, especially when maintaining a healthy breakfast and suhoor meals rich in beneficial nutrients, and reducing sugar and fats. This helps reduce the total amount of calories consumed, increase metabolism, and burn excess fat. Fasting helps to lower insulin levels and increase metabolism to generate energy, which helps decrease 3% to 4% of the body weight.


Exercising is a plus to lead an ideally healthy lifestyle, especially for those who plan to lose weight in Ramadan. During Ramadan, the best time to exercise is two hours after having breakfast, to allow the body time to get the needed energy for exercising. It is recommended to opt for light sports, such as walking for 30–40 minutes daily, making sure to stop once you feel tired or sick. It is important to keep the body hydrated while exercising and to drink adequate amounts of water at intervals to replace the fluids lost during the fasting period and during exercise.

Image by Freepik

In conclusion, we can seize the opportunity Ramadan offers for a better lifestyle, and enjoy a healthier Ramadan by following some simple advice.

healthline.com (1)
healthline.com (2)
webmd.com (1)
webmd.com (2)

Cover Image by Freepik

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