Ramadan 2026 – Health care Tips for a strong & blessed fast

Ramadan is not only a month prayer but also a beautiful opportunity to fit our body and become smart. As we fast from dawn to sunset it becomes very important to take proper care of our health so we can do our prayers and daily activities with energy
Today I am sharing some simple and practical health care tips for Ramadan so everyone should follow it.

1. Never Skip Sehri
   Sehri is the most important food of the day in Ramadan. skipping it can lead to weakness, dizziness, and dehydration and fatigue.
   like;
   Eggs or yogurt (protein is important for skin and health)
   Whole wheat roti
   Dates
   Plenty of water
   Avoid very salty and spicy food because it increases thirst in the day and acidity

1. Stay Hydrated
   Dehydration is very common in Ramadan, specially in hot weather.
   Drink 8–10 glasses of water between Iftar and Sehri
   avoid too much tea and coffee (they increase urination and cause stomach burn)
   Take fruits like watermelon and oranges,apples
   Remember: Don’t drink all water at once — divide it throughout the night.

1. Break Your Fast in Sunnah method
   Start Iftar with dates and water. Dates give glucose and instant energy.
   After Maghrib prayer eat a balanced meal:
   Protein (chicken,pulses ,beans)
   Vegetables
   Moderate carbohydrates
   Avoid overeating fried food like samosas and pakoras daily
   Too much oily food can cause acidity and weight gain.

1. Maintain energy & Mental health focus
   Low blood sugar can cause headache and weakness and fatigue
   Take small balanced food portions at Iftar
   Sleep enough(at least 6–7 hours in total
   Good sleep improves concentration in prayers , education and daily tasks.

2. Light Physical Activity
   Ramadan is not a month to completely stop movement.
   Light walking after Iftar and sehri
   Gentle stretching,
   Avoid heavy exercise in fasting hours
   Physical activity improves digestion and prevents weight gain.

3. Special Advice for Patients
   People with diabetes, hypertension or other chronic diseases should consult their doctor before fasting. Medicine timings may need adjustment.
   Health is gift from Allah. We must protect it.

Final thoughts
Ramadan teaches us discipline, patience and gratitude. If we balance our diet hydration, and rest properly fasting can improve both our spiritual and physical health.
So make this Ramadan not only a month of prayerbut also a month of healthy living.
May Allah accept our fasts and grant us strength, happiness. Ameen