Six Tips to Stay Healthy During 2025 Ramadan

As the Holy month of Ramadan approaches, millions of Muslims around the world prepare for a period of fasting, reflection, and spiritual growth. While fasting can have numerous physical and mental health benefits, it can also pose challenges, particularly if not managed properly.

Ramadan in 2025 is expected to begin in Nigeria on either Friday, February 28, or Saturday, March 1.

The exact start date depends on the sighting of the new crescent moon, which marks the beginning of the Islamic month of Ramadan.

The Nigerian Supreme Council for Islamic Affairs is responsible for announcing the commencement of Ramadan in Nigeria.

I. Nutrition: During Ramadan, it’s essential to fuel your body with nutrient-dense foods to maintain energy levels and support overall health. Here are some tips for healthy eating during Ramadan:

1. Suhoor: Eat a balanced meal with complex carbohydrates, protein sources, healthy fats, and hydrating foods. Examples include whole grain cereals, eggs, avocado and watermelon.
2. Iftar: Break your fast with dates and water, followed by a nutrient-rich meal with lean protein, complex carbohydrates, and healthy fats. Examples include grilled chicken, brown rice, and steamed vegetables.
3. Avoid processed and fried foods: Limit your consumption of processed meats, fried foods, and sugary snacks, which can lead to energy crashes and digestive issues.
4. Stay hydrated: Drink plenty of water throughout the day, aiming for at least 8 cups (64 ounces) between Iftar and Suhoor.

II. Hydration: Proper hydration is crucial during Ramadan, particularly in hot weather. Here are some tips to stay hydrated:

1. Drink water regularly: Aim for 2-4 cups (16-32 ounces) of water between Iftar and Suhoor.
2. Avoid caffeine and sugary drinks: Limit your consumption of caffeinated beverages, sugary drinks, and soda, which can exacerbate dehydration.
3. Eat hydrating foods: Include foods with high water content, such as watermelon, cucumbers, and celery, in your meals and snacks.

III. Exercise: Regular physical activity can help maintain energy levels, improve mental health, and support weight management during Ramadan. Here are some exercise tips:

1. Schedule workouts wisely: Exercise before Suhoor, before Iftar, or post-Iftar, depending on your energy levels and schedule.
2. Start with low-intensity workouts: Begin with low-intensity activities, such as yoga, stretching, or walking, and gradually increase intensity as your body adapts.
3. Avoid high-intensity workouts during peak heat: If you live in a hot climate, avoid high-intensity workouts during the hottest part of the day (usually between 11 am and 3 pm).

IV. Sleep: Adequate sleep is essential for physical and mental restoration during Ramadan. Here are some sleep tips:

1. Aim for 6-8 hours of sleep: Prioritize getting enough sleep each night to help your body recover from the day’s fasting.
2. Take short naps if needed: If you’re feeling tired during the day, take a short nap (20-30 minutes) to recharge.
3. Establish a relaxing bedtime routine: Develop a calming pre-sleep routine, such as reading, meditation, or deep breathing exercises, to signal to your body that it’s time to sleep.

V. Stress Management: Ramadan can be a stressful time, particularly with changes in routine and increased spiritual obligations. Here are some stress management tips:

1. Practice mindfulness and meditation: Regular mindfulness and meditation practice can help reduce stress and improve mental clarity.
2. Stay connected with loved ones: Reach out to family and friends for emotional support and connection.
3. Prioritize self-care: Make time for activities that bring you joy and relaxation, such as reading, listening to music, or taking a relaxing bath.

VI. Digestive Health: Ramadan can be challenging for digestive health, particularly with changes in eating habits and hydration. Here are some digestive health tips:

1. Increase fiber intake: Eat more fiber-rich foods, such as whole grains, fruits, and vegetables, to support healthy digestion.
2. Stay hydrated: Drink plenty of water throughout the day to help prevent constipation and digestive discomfort.
3. Avoid carbonated drinks: Limit your consumption of carbonated beverages, which can lead to bloating and discomfort.