WORLD - Health specialists are warning that sudden changes in eating patterns during Ramadan can take a toll on the body if families are not prepared in advance.
The holy month, widely regarded as a time for reflection and spiritual reset, often brings physical challenges in its early days, including headaches, fatigue, low energy, and disrupted sleep.
“Many of these symptoms are caused by a rapid shift from regular meals and caffeine intake to long fasting hours,” said doctors advising on healthy Ramadan practices. They emphasize that preparation should begin well before the first day of fasting.
Experts stress that preparation is important for all age groups. Children fasting for the first time, teenagers with irregular routines, older adults, and those living with chronic illnesses require tailored approaches to maintain health and safety. The goal, they say, is not only to fast but to fast in a balanced and sustainable way.
For many families, this involves gradual lifestyle adjustments. Reducing coffee and sugary drinks ahead of Ramadan can prevent withdrawal headaches, while moving sleep schedules earlier helps maintain energy during fasting hours.
Nutrition also plays a central role: health professionals recommend reducing meal frequency gradually and focusing on protein, fiber, and healthy fats.
Consuming more fruits, vegetables, and whole grains can promote fullness and support digestion, while ensuring adequate hydration before Ramadan helps prevent dehydration, one of the most common fasting challenges.
Older adults and individuals with chronic conditions such as diabetes, high blood pressure, or heart disease are advised to consult medical professionals in advance to adjust diets and medications safely.
Light physical activity, such as walking or stretching, is also recommended to maintain circulation and energy levels, making the fasting experience less physically taxing.
With careful planning and gradual adjustment, health experts say families can enter Ramadan more comfortably, minimizing early-month discomforts and supporting a healthier, more balanced fasting experience.
