Prepare Your Body for Ramadan Fasting

How to Prepare Your Body for Ramadan in the UAE

The month of Ramadan not only signifies spiritual cleansing but can also pose a significant physical challenge for those who do not prepare their bodies in time for fasting. Many experience headaches, fatigue, dehydration, and low energy levels in the first days before their bodies adapt to the new rhythm. Health experts clearly warn that preparation cannot start on the first day of Ramadan - it should ideally begin weeks in advance.

Preparation Begins Weeks Before Ramadan

Due to the long fasting period, it is especially important to gradually accustom our bodies to the changed eating and sleeping habits. Ideally, a gradual transition should begin six to eight weeks before Ramadan. This is particularly crucial for those with chronic illnesses, who must modify their daily routine with medical advice. Generally, two to four weeks is sufficient for healthy individuals to prepare their bodies smoothly, provided that changes are made gradually.

Gradual Dietary Modification

One of the biggest mistakes during fasting is making sudden and radical changes to one's diet. Instead of abrupt restrictions, a gradual shift towards more nutritious and healthier foods is much more effective. It is advisable to reduce portions and consume less sugar, fatty foods, and processed food weeks in advance. The body needs time to adjust to less frequent meals and differently composed nutrition.

Maintaining Energy Levels with Slow-Absorbing Nutrients

One key factor in maintaining well-being during Ramadan is the type of nutrients consumed in the days before fasting and during the iftar and suhoor periods. Complex carbohydrates - such as whole grains, oats, and brown rice - provide long-lasting energy. Additionally, high-fiber foods like vegetables, fruits, and legumes help maintain a sense of fullness. Protein intake is also essential for preserving muscle mass and maintaining energy balance.

Reducing Sugar and Fatty Foods

Many attempt to "prepare" for Ramadan by overeating to prevent feelings of hunger. However, this can have the opposite effect and strain metabolism. Excessive sugar consumption and heavy, fatty foods slow digestion, cause blood sugar fluctuations, and increase fatigue the next day. Instead of "stocking up" on these foods in the last days, it is better to gradually reduce their consumption.

Gradually Reducing Caffeine

Abruptly cutting off caffeinated drinks like coffee or energy drinks can cause frequent headaches, irritability, and concentration difficulties during the first fasting days. One of the best ways to avoid discomfort is to start reducing daily caffeine intake one to two weeks before Ramadan. This allows the body to gradually acclimate to a lower level of stimulation, making the first days of fasting less taxing.

Adjusting Meal Times to Ramadan Rhythm

Our body's "internal clock" is sensitive to meal timings. Gradually adapting to the rhythm of suhoor (pre-dawn) and iftar (post-sunset) meals during Ramadan facilitates digestive adaptation. It is advisable to gradually shift usual meal times in small steps already before fasting begins, so the body's biorhythm does not suffer a sudden shock.

Hydration - but Not Just Anyhow

Many make the mistake of drinking large amounts of water at once before suhoor, hoping to prevent dehydration. However, this is not an effective method and can burden the kidneys. For optimal hydration, daily water intake should be evenly distributed between iftar and suhoor, aiming for at least eight to twelve glasses of water. It is important to note that tea, coffee, and carbonated drinks do not replace water and can worsen hydration levels due to their diuretic effects.

Medical Consultation for Safety

Fasting during Ramadan is not risk-free for everyone. For those with chronic illnesses - such as diabetes, heart or kidney diseases - medical consultation before starting fasting is essential. Experts say that with appropriate planning and medical supervision, they can safely fast, but the most important thing is always to protect health. As soon as any warning signs appear - such as extreme dizziness, rapid heartbeat, or confusion - fasting should be suspended, and medical help should be sought immediately.

Summary

Ramadan is a time of physical and spiritual renewal, but this can only be complete if we prepare our bodies as well. Proper dietary transition, giving up caffeine, adapting to the biorhythm, and reasonable hydration all contribute to making fasting not exhausting but an uplifting experience. Forethought, gradual change, and self-care are the principles along which anyone can prepare for this special period - especially if they wish to find peace and balance amidst the fast-paced life in Dubai during Ramadan.

(The article is based on statements from doctors.)