With Ramadan approaching, health experts in the UAE are advising residents to prepare early for fasting to avoid common health issues such as fatigue and dehydration. Specialists at RAK Hospital say a gradual change in eating, hydration, sleep, and activity habits can help the body adapt more smoothly to the month-long fast.
Ms Ruba El Hourani, Head of the Preventive Health & Nutrition Department at RAK Hospital, said early preparation plays a key role in maintaining physical wellbeing during Ramadan.
“Ramadan fasting is not just a spiritual journey, it is also a physical one,” she said. “Starting early helps people fast comfortably, maintain energy, and protect their overall health throughout the month.”
Preparing for fasting
Health experts recommend slowly reducing meal frequency before Ramadan instead of skipping meals suddenly. Maintaining proper nutrition through smaller portions and nutrient-rich foods can help prevent energy drops during fasting hours.
Hydration is another key area of focus. According to RAK Hospital, residents should begin monitoring their daily fluid intake ahead of Ramadan. Water should be the main source of hydration, supported by fluids from soups, fresh juices, and herbal teas.
Diet and sleep habits
Cutting back on processed and high-sugar foods before Ramadan can ease digestion and help stabilise energy levels. Doctors advise choosing fresh fruits, vegetables, whole grains, and natural foods to support gut health and sustained energy.
Maintaining a regular sleep routine is also essential. Health experts recommend at least six hours of sleep each night to help the body manage fatigue, concentration, and mood during fasting.
Staying physically active
Light to moderate exercise should be introduced before Ramadan, especially for people who are currently inactive. Establishing a routine early can make it easier to remain active during the holy month, particularly after iftar.
Advice for patients
RAK Hospital stressed that people with diabetes, heart disease, high blood pressure, or kidney conditions should consult their doctor before fasting. Medical advice may be needed to adjust medications or determine whether fasting is safe. Patients with advanced kidney disease or severe diabetic complications are advised not to fast.
For those who are medically cleared, balanced meals at suhoor and iftar are important. Doctors recommend including protein, complex carbohydrates, and healthy fats, while avoiding skipped meals and limiting salty, fried, or heavily processed foods.
“Ramadan is an opportunity to reset habits, but it should never come at the cost of health,” Ms El Hourani added. “With the right preparation, fasting can be both spiritually fulfilling and physically sustainable.”
tanvir@dubainewsweek.com
