Ramadan in 2025 is expected to begin in Nigeria on either Friday, February 28, or Saturday, March 1.

The exact start date depends on the sighting of the new crescent moon, which marks the beginning of the Islamic month of Ramadan.

The Nigerian Supreme Council for Islamic Affairs is responsible for announcing the commencement of Ramadan in Nigeria.

They rely on moon sighting reports from various committees and individuals across the country.

Once the moon is sighted and verified, the NSCIA will make an official announcement regarding the start of Ramadan.

Unlike previous years when Ramadan coincided with school holidays, in 2025, Ramadan falls during the academic session, which means students and working professionals will need to balance fasting with their regular commitments.

Muslims globally observe fasting from dawn to sunset, engage in increased prayers, self-reflection, and charitable activities.

The pre-dawn meal is called Suhoor, and the meal to break the fast at sunset is known as Iftar.

The month concludes with the celebration of Eid al-Fitr, a festival marking the end of fasting.

Balancing fasting with fitness and nutrition is crucial to maintaining health and energy levels.

Here are some practical and detailed tips to stay healthy during Ramadan.

1. Prioritise Hydration

Proper hydration is essential to prevent dehydration, headaches, and fatigue. Since the fasting window is long, it is crucial to drink sufficient water during non-fasting hours. Follow the 2-4-2 rule:

READ ALSO: 10 Health Tips For Ramadan Fasting

Two glasses of water at Suhoor to start the day hydrated.
Four glasses of water between Iftar and bedtime, spaced out evenly.
Two glasses of water right before sleeping to sustain hydration overnight.
Avoid caffeine-rich beverages like coffee, tea, and sodas, as they can increase urine production and lead to dehydration. Opt for herbal teas or infused water instead.

2. Eat a Balanced and Nutrient-Dense Suhoor

Suhoor is the pre-dawn meal that sustains energy levels throughout the day. It should be packed with:

Complex carbohydrates: Whole grains, oats, brown rice, and quinoa provide slow-releasing energy.
Protein sources: Eggs, Greek yogurt, cottage cheese, and lean meats help maintain muscle mass and curb hunger.
Healthy fats: Avocados, nuts, seeds, and olive oil aid in satiety and provide essential fatty acids.
Hydrating foods: Watermelon, cucumbers, and oranges help retain moisture and prevent early dehydration.

3. Break the Fast Wisely with a Nutrient-Rich Iftar

Iftar should be a well-balanced meal that replenishes lost nutrients and rehydrates the body. Follow this structured approach:

Start with dates and water: Dates are rich in natural sugars, fiber, and potassium, which help restore energy levels quickly.
Include a warm soup or smoothie: Lentil soup, bone broth, or fruit smoothies help prepare the digestive system for heavier meals.
Main course: Focus on a balance of lean protein (chicken, fish, tofu), complex carbohydrates (sweet potatoes, brown rice, whole wheat bread), and healthy fats (avocado, nuts, olive oil).
Vegetables and fiber: Incorporate fiber-rich vegetables such as spinach, kale, carrots, and zucchini to aid digestion and prevent bloating.
Avoid processed and fried foods: Minimize consumption of fried snacks, processed meats, and excessive sugar, as they lead to sluggishness and rapid blood sugar spikes.

READ ALSO: 5 Ways To Manage Diabetes During Ramadan Fast

4. Maintain an Optimal Exercise Routine

Engaging in physical activity during Ramadan requires careful planning to prevent exhaustion and dehydration.

Best Time to Exercise:
Before Suhoor: Low-intensity workouts such as yoga, stretching, or light walks can help maintain flexibility and energy levels.
Before Iftar: Light workouts like brisk walking, bodyweight exercises, or Pilates can keep metabolism active.
Post-Iftar: Ideal time for moderate to high-intensity workouts like strength training, cardio, or HIIT (done at least 1-2 hours after eating).

Types of Workouts:
Low-intensity: Walking, stretching, yoga, Pilates.
Moderate-intensity: Strength training with lighter weights, swimming.
High-intensity (only post-Iftar): HIIT, sprinting, resistance training.
Listen to Your Body: If you experience dizziness or excessive fatigue, reduce workout intensity and focus on mobility exercises.

5. Ensure Quality Sleep and Recovery

With the altered sleep schedule due to Suhoor and late-night prayers (Taraweeh), prioritizing rest is key to maintaining energy levels.

Aim for 6-8 hours of quality sleep, even if it is split into segments.
Take short naps (20-30 minutes) during the day if needed to prevent burnout.
Avoid screen time before bed to promote deeper sleep cycles.

6. Manage Stress and Maintain Mental Well-Being

Fasting affects both physical and mental health, so managing stress is vital for an overall balanced Ramadan.

Practice deep breathing exercises, meditation, and mindfulness to stay calm.
Stay connected with family and friends for emotional support.
Reduce unnecessary workload and prioritize essential tasks to avoid burnout.

READ ALSO: Ramadan: 5 Hunger, Thirst-curbing Fruits You Can Take During ‘Sahoor’

7. Plan Your Meals in Advance

Proper meal planning helps in making healthier choices while avoiding last-minute unhealthy food options.

Batch cook meals ahead of time and store them in portions.
Prepare nutrient-rich snacks like dates with almond butter, fruit salads, or hummus with whole wheat pita.
Use meal-prepping strategies such as overnight oats or marinated proteins to save time.

8. Avoid Overeating and Focus on Moderation

After long hours of fasting, there is a temptation to overeat, which can lead to bloating, discomfort, and sluggishness.

Eat slowly and chew food properly to aid digestion.
Break meals into smaller portions instead of consuming large quantities at once.
Follow the 80/20 rule – eat until you’re 80% full, allowing your body to process the food efficiently.

9. Be Mindful of Digestive Health

Digestive issues such as bloating and constipation are common during Ramadan due to irregular meal timings.

Increase fiber intake with whole grains, fruits, and vegetables.
Drink herbal teas like peppermint or ginger tea to soothe digestion.
Avoid carbonated drinks that cause bloating.
Engage in light walking post-Iftar to aid digestion.

10. Celebrate Ramadan with a Holistic Approach

Ramadan is not just about fasting but about overall well-being—physical, spiritual, and mental. By incorporating healthy habits, mindful eating, proper hydration, and balanced physical activity, individuals can ensure a fulfilling and energized Ramadan experience.

Conclusion
Staying healthy during Ramadan requires a combination of proper nutrition, hydration, sleep, and exercise.

By making mindful food choices, following a structured fitness routine, and prioritizing well-being, individuals can maintain their energy levels while fulfilling the spiritual essence of Ramadan.

Striking a balance between fasting and fitness ensures that Ramadan is both a rewarding and health-conscious experience.

Note: This piece includes AI-generated inputs.

(PUNCH)