Ramadan offers a unique chance to restore health and well-being, says Dr. Aba Sellimi, a family physician at Al Sheehaniya Health Centre under the Primary Health Care Corporation (PHCC). She stresses that fasting provides an opportunity to reorganize lifestyle habits, improve nutrition, and support both physical and mental balance.
With more than half of Ramadan already passed, Dr. Sellimi encourages maintaining healthy habits established at the start of the month. She explains that the second half of Ramadan is crucial for sustaining energy, preventing fatigue, and benefiting from the spiritual atmosphere.
Balanced Meals During Ramadan
Dr. Sellimi emphasizes that both iftar and suhour meals must be balanced. A moderate iftar should start with dates, water, soup, and vegetables, followed by a main dish low in fat. She advises avoiding excessive fried foods and sweets, as these increase sugar and fat levels, causing tiredness.
Suhour is equally important for energy during fasting. Dr. Sellimi recommends light, protein- and fiber-rich meals while avoiding salty foods that increase thirst. Gradually replenishing fluids between meals ensures proper hydration. Drinking water, and consuming fruits and vegetables like watermelon, oranges, and cucumbers, helps maintain hydration effectively.
Stay Active and Energized
Physical activity remains vital during Ramadan. Light exercises, such as walking or stretching, can be done one hour before or two hours after iftar to stimulate blood circulation. More intense workouts should wait until two hours after iftar to prevent fatigue or drops in blood sugar.
Manage Sleep and Mental Well-Being
Sleep disruptions are common due to late nights and changed meal times. Dr. Sellimi recommends dividing sleep between nighttime rest and short daytime naps. Consistent sleep routines improve mental focus and alertness throughout the day.
Ramadan also strengthens mental well-being. Fasting encourages self-control, emotional balance, and stress reduction. Acts of worship, such as reading the Holy Qur’an or engaging in dhikr, promote calm and reassurance.
Social Connections and Lasting Benefits
The social atmosphere of Ramadan enhances family bonds and emotional health. Sharing iftar, volunteering, and visiting relatives increases feelings of belonging, satisfaction, and happiness. Dr. Sellimi emphasizes that the habits formed during Ramadan can extend beyond the month, providing year-round health benefits.
In conclusion, a balanced approach to nutrition, moderate physical activity, proper sleep, and spiritual practice can transform Ramadan into a springboard for a healthier, more balanced life.
