Methods of achieving good health through proper and moderate nutrition during the holy month of Ramadan

During themonth of Ramadan, paying attention to nutrition for the sake of maintaininggood healthbecomes a necessity to face a long fast without fatigue, and to make the most of the virtues of the blessed month. Fasting does not only give the body physical comfort, it is also an opportunity to regulate eating habits, improve physical and mental health, and increase self-discipline.

Moderate fasting, when combined with proper nutrition, gives the body the ability to recover and rejuvenate, reduces the chances of suffering from digestive disorders or feeling lethargic, and also contributes to supporting the functions of theimmune systemand improving mood. To achieve these benefits, planning meals and taking into account the principles of proper nutrition becomes essential for every individual or family during the holy month.

During the period of fasting from sunrise to sunset, physical condition and social interactions change during the month of Ramadan, which may affect people’s general and psychological health. However, there is evidence indicating that fasting can have positive effects on your health, as well as enhancing your psychological health and well-being, improving mood, and helping to relieve stress, anxiety, and depression.

In this article, we discuss some healthy practices that help maintain public and psychological health during the holy month of Ramadan, for a healthier and more sustainable fast.

Basics of proper nutrition during Ramadan

The month of Ramadan represents an ideal opportunity to reset the human relationship with food on a more conscious and balanced basis, which supports good health and well-being (Goal 3) and maintains efficient physical and mental performance during the hours of fasting. Rational handling of the Suhoor and Iftar meals is not related to the quantity of food as much as it is related to its quality and balance, and to the ability to achieve a sustainable supply of energy without exhausting the digestive system or sharp fluctuations in sugar levels.

Avoiding processed foods also helps achieve this goal. Gradual restoration of fluids and nutrients also contributes to maintaining metabolic balance and supports the body’s vital functions efficiently.

The health dimension of the month of Ramadan extends to reflect more responsible societal behavior in managing food resources, consistent with the principles of responsible consumption and production (Goal 12). Regulating portions, moderation in consumption, and reducing waste represent practices that enhance sustainability and link human health with efficient use of resources, making the holy month a space for conscious discipline, avoiding excess, and an integrated perspective that combines the health dimension and the development dimension.

Warnings for special groups during Ramadan

Despite the benefits of fasting for physical and psychological health, there are some groups for which it is advisable to consult a doctor before fasting or modifying the diet to ensure their safety. Adherence to medical guidelines helps in benefiting from Ramadan in safety and better health. We mention here the groups that need medical follow-up during the holy month of Ramadan, and they are:

• Diabetics and endocrine diseases.
• Patients with high blood pressure and heart disease.
• Pregnant and lactating women.
• The elderly and those with chronic diseases.

Fast and wake up well

Moderate fasting, combined with intelligent nutrition, and moderate physical activity give the body and mind clear benefits:

• Support the efficiency of the digestive system and liver and improve metabolism.
• Enhancing the efficiency of the immune system and reducing the possibility of infections.
• Support heart health and lower blood pressure and cholesterol levels.
• Improve focus and attention and reduce nervous tension.
• Enhancing self-discipline and the ability to control appetite and desires.
• Provide an opportunity for the body to recharge energy and renew daily activity.
• Light walk after breakfast for 20-30 minutes.
• Simple stretching exercises to improve blood circulation and digestion.
• Benefiting from short naps to compensate for lack of sleep.
• Avoid vigorous exercise before breakfast to reduce stress and dehydration.

In conclusion, the article emphasizes that the month of Ramadan is an opportunity to promotegood health through sustainable health practices such as moderation in food, eating balanced meals, drinking adequate water, while practicing moderate physical activity and regulating sleep. These practices help the body replenish energy, support immunity, improve mood, enhance self-discipline and reduce food waste.

The The Earth Guards FoundationEG_PH_75__supports sustainable health practices during the month of Ramadan, and from here every family can enjoy Ramadan meals in a healthy way, and share the surplus with others, so that the holy month becomes an integrated experience that combines spirituality, good health, and social responsibility.