SARA ALZAABI (ABU DHABI)
As the holy month of Ramadan begins, health experts remind the community to prioritise their overall wellbeing amid changes to daily routines. From balancing meals and staying hydrated to fitting in physical activity at appropriate times, careful attention to health can help sustain energy and focus throughout the fasting period.
Proper nutrition is essential for maintaining stamina during the fast, said Titty Elizaba Thomas, Clinical Dietician at Medeor Hospital, Abu Dhabi. Never skip suhoor, she stressed in an interview with Aletihad.
"Eating a balanced, nutrient-dense suhoor while focusing on slow-releasing complex carbohydrates and ensuring consistent hydration between iftar and suhoor helps maintain energy and mental clarity," Thomas said.
Emphasis should be placed on fibre-rich complex carbs, lean proteins, and healthy fats. she added. "Limiting sugary drinks, desserts, and caffeine helps prevent dehydration, excessive thirst, energy crashes, and reduced mental clarity."
Water-rich fruits and vegetables, along with protein- and fibre-rich foods such as eggs, dairy, nuts, and legumes, can further support sustained performance, Thomas said.
For pre-dawn meals, it is best to avoid food and drinks that increase dehydration risks, including salty items, caffeinated beverages, fried delicacies, and junk food, she said.
Smart Iftar Choices
Come iftar time, traditional meals remain the focus, but small adjustments can make them healthier than usual, Thomas said.
"Starting with dates and water provides immediate energy and rehydration. Beginning the meal with soup, such as lentil or vegetable, aids digestion. Splitting iftar into two stages helps prevent discomfort."
She also highlighted balanced portions across food groups: one-quarter protein (lean meat, fish, or chicken), one-quarter complex carbohydrates, and half vegetables.
Simple Exercises are Enough
Physical activity is as important as balanced nutrition. Dr Seongeun Byun, Consultant for Orthopaedic Surgery at Burjeel Hospital, Abu Dhabi, said the best window for exercise is one to two hours after iftar.
"If someone prefers to move before iftar, then I recommend keeping it very gentle and short. This is not the time to challenge your limits. Your body is fasting, hydration is lower, so we want to maintain fitness, not risk injury or exhaustion," Dr Byun said.
Even light activity, such as walking or stretching, improves circulation, boosts energy, and supports better sleep, he added.
Dr Byun advised against intense gym sessions during this period.
"Body-weight exercises, easy core work, and mobility training are more than enough to maintain muscle tone. In fact, overtraining while fasting can lead to strains or joint pain."
He also encouraged practical daily habits: "Walk after evening prayers, stretch while watching TV, or do a short routine with family members. Manage expectations and be kind to yourself. You are fasting, and doing your best is already an achievement. Small efforts done daily keep the joints happy, muscles awake, and motivation high."