Your Ultimate Guide to Fast Wisely: 20 Golden Rules for Your Health

02/23/2026 - 13:39

It is necessary to reduce the quantity of food consumed during Iftar (breaking the fast).
Excessive eating leads to health issues, including indigestion, gastrointestinal distress, lethargy, and sluggishness.
It is preferable to break your fast with dates, followed by a bowl of warm soup to soothe the stomach after the rigors of fasting.
The Iftar meal should include a vegetable or fruit salad to provide the body with necessary vitamins and nutrients.
Ten years old is considered the most appropriate age for children to fast a full day from Suhoor until the Maghrib call to prayer.
It is advisable to avoid sweetened juices, as they lead to increased thirst the following fasting day.
It is preferable to prioritize eating fruits after Iftar rather than sweets.
To enable children to fast during Ramadan, they should start gradually with shorter periods before attempting a full day.
It is recommended to avoid hot and spicy foods during Suhoor to prevent thirst during the fasting hours.
The tolerance for hunger and thirst varies from one child to another; therefore, mothers should not be insistent and must consider their children's individual capacities.
Type 2 diabetes patients may fast if their blood sugar levels are controlled through medication or diet.
Nutrition experts recommend consuming complex carbohydrates at Suhoor, such as whole wheat bread, fava beans, and kidney beans.
People suffering from hypertension can fast, provided their blood pressure is under control.
Pregnant women must consume their body's requirements of proteins, carbohydrates, fats, minerals, vitamins, and fluids between Iftar and Suhoor.
Pregnant women may also choose not to fast and make up for the missed days later.
The body is prone to dehydration if one does not consume a sufficient amount of water and fluids.
Consuming soups and juices between Iftar and Suhoor is important, aiming for an average of 1.5 liters.
Scientific studies have proven that exercising during the holy month of Ramadan helps the fasting person experience this period better and with greater energy.
It is recommended to engage in moderate-intensity activities such as walking or slow jogging, ideally at least one hour after Iftar.
Suhoor should be delayed as much as possible, which helps reduce feelings of hunger and thirst, while consuming foods containing proteins.
In this regard, eggs or cheese are recommended, along with sufficient amounts of water.
Sweets should be minimized during Ramadan, as consuming them in large quantities may lead to arterial blockage.
Excessive consumption of sweets contributes to the occurrence of heart attacks and strokes.
Regular sleep patterns during Ramadan are key to good health, ensuring a strengthened immune system and a proper response to fighting diseases.
Prolonged exposure to screens, whether television, mobile phones, or tablets, may disrupt the fasting body's natural rhythm.
Staring at screens reduces the secretion of melatonin, the hormone that regulates sleep.