A Complete Guide to Stay Healthy During Ramdan:
Ramadan is a sacred month of fasting, reflection, and spiritual growth. While fasting from dawn to sunset brings many spiritual benefits.
In this guide, we’ll walk you through the ideal Healthy Ramadan routine to keep your body strong and your mind refreshed.
Start Your Day with a Nutritious Sehri (Suhoor):
It fuels your body for long hours without food or water.
What to eat at Sehri?
Complex carbohydrates (oats, brown bread, paratha with bran flour)
Protein sources (eggs, yogurt, lentils, chickpeas)
Healthy fats (nuts, seeds, olive oil)
Fruits rich in fiber (banana, apple, dates)
What to avoid?
Fried foods
Excess salt (causes dehydration)
Sugary drinks
A balanced Sehri helps maintain blood sugar levels and prevents fatigue later in the day.
Break Your Fast the Sunnah Way.
Ideal Iftar routine
Start with dates and water
Offer Maghrib prayer
Healthy Iftar plate should include
Lean protein (chicken, fish, lentils)
Vegetables or salad
Whole grains (roti, rice in moderation)
A small portion of healthy fats
Avoid heavy fried foods daily, as they cause sluggishness and weight gain.
Avoid Overeating and Sugar Cravings
How to control cravings
Eat slowly and mindfully
Fill half your plate with vegetables
Limit sweets to 2–3 times a week
Replace sugary drinks with fresh juices or water
Balanced eating keeps your weight stable and prevents digestive problems.
Focus on Mental and Spiritual Wellness
Ramadan is not just about food—it’s about spiritual and emotional health.
Daily wellness habits
Recite Quran or engage in reflection
Practice gratitude and patience
Reduce stress and screen time
Spend time with family and community
Mental peace supports physical health and makes fasting easier.
Final Thoughts
Ramadan is the perfect opportunity to reset your lifestyle. By following a structure routine. Eating balanced meals, staying hydrated, and getting enough rest, you can remain healthy, active, and spiritually fulfilled throughout the month.
A healthy Ramadan routine not only helps you during fasting.
But also builds long-term habits that improve your overall wellbeing.
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