Its Ramadan Time!

“…Fasting is prescribed for you, as it was prescribed for those before you…”  

Ramadan is a time of reflection, connection, and renewal. It’s a month of spiritual growth, but it can also challenge your body. At OneMedicine, we want to help you feel your best—staying energized, hydrated, and well while you fast.

With a little planning, you can balance your physical health with the spiritual benefits of Ramadan. Here’s how to take care of yourself while making the most of this special time.

Nutrition: Eating Well for Energy and Strength

Fasting from sunrise to sunset means fewer meals, so it’s important to choose foods that nourish and sustain you. A balanced diet will help you stay energized and focused all day.

Suhoor (Pre-Dawn Meal)

✔ Choose slow-releasing foods – Whole grains (oats, whole wheat bread) and protein (eggs, Greek yogurt, lentils) help maintain energy levels.
✔ Include healthy fats – Avocados, nuts, and seeds provide long-lasting fullness.
✔ Stay hydrated – Eat water-rich foods like cucumbers, watermelon, and leafy greens.
✔ Skip the sugar rush – Refined sugars and processed foods can cause energy crashes later in the day.

Iftar (Breaking the Fast)

✔ Start light – Break your fast with dates and water to restore energy and balance blood sugar levels.
✔ Go for a balanced meal –

• Lean proteins (chicken, fish, tofu)
• Whole grains (brown rice, quinoa)
• Plenty of colorful vegetables
  ✔ Eat slowly & mindfully – Listen to your body and avoid overeating to prevent discomfort.
  ✔ Watch your portions – Eating too much too fast can leave you feeling sluggish.

Hydration: Staying Refreshed & Energized

Hydration is key to feeling your best. Without enough water, you may feel tired, dizzy, or find it harder to concentrate—so be mindful of your fluid intake.

✔ Drink plenty of water – Aim for 8-10 cups between Iftar and Suhoor.
✔ Eat water-rich foods – Include fruits like watermelon, oranges, and cucumbers in your meals.
✔ Cut back on caffeine – Coffee and tea can dehydrate you, so try to limit your intake.
✔ Replenish electrolytes – Consider coconut water or herbal teas to help maintain balance.

Wellbeing: Keeping Your Mind & Body Strong

Fasting is a journey of both body and soul. Taking care of your physical and mental wellbeing will help you make the most of Ramadan.

Keeping Your Energy Levels Up

✔ Prioritize sleep – Try to maintain a consistent sleep schedule, and take short naps if needed.
✔ Move gently – Light exercise like walking or stretching can help maintain energy levels.
✔ Manage stress – Deep breathing, prayer, and mindfulness can keep you feeling centered and at peace.

Staying Mentally Sharp

• Take breaks when needed – A few minutes of rest can do wonders for your focus.
• Stay positive – Keep a mindset of gratitude and embrace the spiritual renewal that Ramadan brings.

Ramadan & Diabetes:

Fasting during Ramadan is a deeply spiritual experience, and if you have diabetes, a little extra planning can help you do it safely. Before you begin, check in with your doctor to make sure fasting is right for you and adjust your medications if needed. Keep a close eye on your blood sugar, stay hydrated, and choose nourishing, slow-releasing foods at Suhoor and Iftar to keep your energy steady. Avoid sugary and fried foods, and listen to your body—if you feel unwell, you may have to consider breaking your fast. Gentle movement, good sleep, and stress management can also help you feel your best. If you need advice, OneMedicine is here to support you in having a safe, healthy, and fulfilling Ramadan.

When to Seek Medical Advice

Your health always comes first. If you have conditions like diabetes, heart disease, or kidney problems, speak to a doctor before fasting to ensure it’s safe for you.

⚠️ Seek medical help if you experience:

• Persistent dizziness, extreme fatigue, or dehydration
• Trouble managing blood sugar levels
• Severe headaches or nausea

If you’re unsure whether fasting is right for you, OneMedicine is here to help with expert advice tailored to your health nee

Prioritizing Your Health This Ramadan

Ramadan is about spiritual connection, self-care, and reflection. By focusing on good nutrition, hydration, and overall wellbeing, you’ll feel your best and fully embrace the month’s blessings.

At OneMedicine, we’re here to support you with expert care and advice. If you have any health concerns, reach out to us—we’re always happy to help.

✔ Stay nourished. Stay hydrated. Stay well.