As Muslims in the UAE and around the world prepare for the Holy Month of Ramadan in 2024, many will be looking for tips and strategies to help make fasting easier.

Fasting from dawn until dusk during Ramadan is one of the most important religious practices for Muslims.

However, abstaining from food and drink for up to 16 hours per day over the course of the month can present challenges for both mind and body.

This year, Ramadan is expected to see some of the longest fasts of up to 18 hours each day due to seasonal timing.

That said, here’s how to stay healthy, hydrated and energised through the fasts with proper planning and self-care, according to Sakina Mustansir, Clinical Dietician at Prime Hospital.

“The best way to make fasting easier is by eating suhoor smartly. Avoid fried, spicy foods or curries such as Nihari, Biryani, caffeinated drinks, sugary foods, desserts, etc. These will cause bloating, acidity, increased thirst and hunger pangs that will make fasting difficult,” she said, adding that hydration and key electrolytes must be “targeted” once the fast ends.

“A glass of water with lemon squeezed, dates, soups, fruits are the perfect foods,” she added.

For over a billion followers of Islam, Ramadan marks the most sacred period of the year where fasting from dawn until sunset becomes obligatory for all adult believers.

The fast, which involves abstaining from food, drink, and intimacy, is undertaken to achieve spiritual purification and come closer to God.

It allows Muslims to feel the suffering of the less fortunate and express gratitude for life’s blessings.

Fasting is also performed to celebrate the revelation of the Quran to Prophet Muhammad (PBUH) during this month over 1,400 years ago.

During Ramadan, Muslims devote more time to prayer, charitable donations, and acts of worship and reflection.

The end of fasting is celebrated each evening with large communal iftar meals to break the daylong fast together in an atmosphere of sharing and solidarity.

Moreover, fasting also offers many health benefits. “There are so many health benefits of fasting – Right from body detoxification, gut cleansing, lowering blood pressure, blood cholesterol, better sugar control, improved immunity, etc.,” she said.

Well, yes.

Mustansir advises avoiding fried foods, spicy foods and heavy desserts, should be avoided to ensure fasting can be done easily. “Overeating and binge eating should be strictly avoided,” she added, providing the below tips to lose weight during the Holy Month:

• One must not under eat nor overeat to balance our metabolism.
• Avoid frequent heavy iftar parties – try to eat dinner as close to a normal dinner on any other day.
• Replace fried foods with baked or air fried foods.
• Replace sweets and desserts with fruits and dry fruits.
• Exercise regularly.