This document provides tips for remaining healthy during Ramadan by addressing both the benefits and risks of fasting. It recommends discussing any medications with your doctor before fasting and maintaining hydration by drinking water and fruit juices during non-fasting hours. Additionally, it suggests eating a light nutritious pre-dawn meal to provide energy, avoiding heavy or fried foods for breaking the fast, and getting adequate rest to prevent fatigue.

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Tips for remaining well during Ramadan
Ramadan Kareem!
Ramadan is something all Muslims look forward to.
However to gain the physical, as well as the spiritual and social benefits of
Ramadan, it’s important to consider a few points in order to remain well and
happy during this exciting time.
Some of the benefits of fasting during Ramadan include improved blood pressure
and diabetes control; weight reduction; increased energy levels and endorphins
(happy hormones).
However there is also a risk of heartburn, headaches, dehydration, constipation,
fatigue, sleep disturbance, cholesterol changes, stress and accidents.
To remain safe, healthy and happy here is some advice:
1. If you are on regular medication of any type please discuss this with your
doctor so that appropriate and safe changes can be made before you
being fasting
2. DO NOT STOP any medication without discussing this with you doctor
before hand.
3. Reduce caffeine and smoking slowly and preferably before Ramadan
beings to reduce the risk of withdrawal headaches.
4. Do not miss Suhoor (pre-dawn meal) – it is the most important meal.
This meal should contain foods which gives energy continuously like fruit,
vegetables, oats, wholemeal breads, lentils and beans. Avoid salty foods
which may increase thirst.
5. Keep well hydrated. Drink plenty of water and unsweetened fruit juices
whenever possible during non-fasting hours.

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6. Try to avoid heat effects therefore avoid direct sunlight, strenuous activity
and rest in a cool place where possible. Look out for signs of heat stress.
7. If taking indigestion medication take it pre-dawn.
8. At Iftar, dates, soups and unsweetened fruit juices will provide a much
needed energy burst to break your fast. Take a light meal and avoid the
traditional - fried, very sugary, oily, spicy and salty foods.
9. Eat small amounts and eat slowly, don’t rush your food.
10. Peppermint tea can help with bloating symptoms.
11. Get enough sleep which may include a late afternoon siestas or declining
invitations from friends/ family
12. DO NOT WORK OR OPERATE in safety sensitive activities if you feel
fatigued for haven’t attained adequate rest/ sleep
13. Watch for sleep inertia so don’t work; operate machinery or drive
immediately after deep sleep
14. To avoid accidents allow plenty of time to arrive when driving
15. Don’t fast if you feel or become unwell or fatigued.