A gradual, mindful transition is recommended to reduce fatigue, dehydration, and other health complications during the month

Individuals with diabetes, heart disease, hypertension, or kidney issues should consult their physician before Ramadan

29 January 2026; Ras Al Khaimah, UAE — With the holy month of Ramadan just weeks away, residents are being urged to prepare their bodies for fasting. Health experts at RAK Hospital say that a gradual, mindful transition can reduce fatigue, dehydration, and other health complications during the month.

“Ramadan fasting is not just a spiritual journey, it is also a physical one,” said MsRuba El Hourani, Head of the Preventive Health & Nutrition Department at RAK Hospital. “Starting early helps people fast comfortably, maintain energy, and protect their overall health throughout the month.”

Top 5 Tips for a Smooth Ramadan Transition

1. Gradually reduce meal frequency without cutting nutrition: Instead of abruptly skipping meals, individuals are advised to slowly reduce the number of daily meals while maintaining adequate calorie intake. Smaller portions combined with high-quality, nutrient-dense foods help the body adjust without energy crashes.

2. Build strong hydration habits early: Hydration should be a priority well before Ramadan begins. Ms El Hourani recommends tracking daily fluid intake and ensuring minimum hydration needs are met through water first, while also accounting for fluids from soups, fresh juices, herbal teas, and other healthy sources.

3. Cut down on processed and high-sugar foods: Reducing processed foods, sugary snacks, and items high in preservatives ahead of Ramadan can ease digestion and stabilize energy levels. Instead, focus on fresh fruits, vegetables, whole grains, and natural foods to support gut health and sustained energy.

4. Establish a consistent sleep routine: Adequate rest is essential for coping with fasting hours. A steady sleep schedule of at least six hours per night helps the body manage fatigue and improves concentration, mood, and metabolism during Ramadan.

5. Stay active—start now: Light to moderate physical activity should be introduced before Ramadan, especially for those who are currently inactive. Establishing a routine early makes it easier to remain active during Ramadan at appropriate times, such as after iftar.

Guidance for Diabetics and Patients with Chronic Conditions

Individuals with diabetes, heart disease, hypertension, or kidney issues should consult their physician before Ramadan to ensure fasting is safe and to adjust medications if needed. Patients with advanced kidney disease or severe diabetic complications are advised not to fast.

For those cleared to fast, balanced meals with protein, complex carbohydrates, and healthy fats are essential at suhoor and iftar. Portion control, avoiding skipped meals, and limiting salty, fried, or heavily processed foods help maintain blood sugar and blood pressure, supporting overall health during fasting.

“Ramadan is an opportunity to reset habits, but it should never come at the cost of health,” added Ms El Hourani. “With the right preparation, fasting can be both spiritually fulfilling and physically sustainable.”

For more information, please visit www.rakhospital.com