For many people, the first days of Ramadan are the hardest. People often experience headaches, tiredness, dehydration, and low energy before their bodies adjust to fasting. Health experts said these issues can be eased with some simple preparation weeks before Ramadan begins.
In the weeks leading up to Ramadan, start preparing your body for the long hours of fasting. “Preparation should ideally begin six to eight weeks before Ramadan, especially for people with chronic medical conditions,” said Dr Bhanuprakash Kadaba Bhaskar, specialist in critical care medicine and medical director at Medeor Hospital, Dubai.
For healthy people, Dr Haseena N M, consultant internal medicine at Lifecare Hospital Musaffah, said starting two to four weeks earlier is usually enough. “Sudden changes in diet can adversely affect the body, so gradual preparation is needed,” she said.
Fasting becomes difficult when people suddenly change how they eat, said doctors. “The key is gradual nutritional transition, not abrupt restriction,” said Dr Bhanuprakash. He advised shifting slowly towards healthier food choices rather than skipping meals.
What you eat before Ramadan makes a lot of difference.
Dr Bhanuprakash said people should include “complex carbohydrates such as whole grains, oats and brown rice for sustained energy, along with high-fiber foods like vegetables, fruits and legumes”. He also highlighted the importance of protein to prevent muscle loss.
Overeating before Ramadan can make fasting harder.
“Refined sugars and heavy, fatty meals should be reduced,” said Dr Bhanuprakash. “Overeating during non-fasting hours can destabilise metabolism and make fasting more exhausting the next day.”
One of the biggest mistakes people make is stopping caffeine suddenly.
“Reducing caffeine and refined sugar one to two weeks before Ramadan helps prevent headaches, irritability, fatigue and poor concentration,” said Dr Bhanuprakash. “Sudden caffeine withdrawal on the first fasting day is a major cause of discomfort.”
Dr Haseena added that replacing refined sugar with complex carbohydrates helps prevent low blood sugar during fasting.
Preparing your body clock makes a big difference.
“Shifting meal timings is like training the body clock,” said Dr Bhanuprakash, adding that gradual changes help digestion and hunger patterns match the suhoor-iftar routine.
Dr Haseena added that fasting causes natural changes in energy use and hormones, and gradual adjustment helps the body cope better.
Many people misunderstand hydration. “Tea, coffee and soft drinks do not count as hydration and can worsen fluid loss,” said Dr Bhanuprakash.
Dr Haseena warned against drinking too much water at once. “Drinking large amounts of water, especially at suhoor, is ineffective,” she said, advising people to spread eight to twelve glasses between iftar and suhoor.
Doctors stress that fasting should never harm health. “Anyone with chronic medical conditions should seek medical advice before fasting,” Dr Bhanuprakash said, adding that with proper planning, many people can fast safely, but health must always come first.
