Birmingham Doctor Shares Essential Ramadan Health Advice for Fasting
Dr Ayazullah Safi, a senior lecturer in Public Health at Birmingham City University, has provided comprehensive guidance to help individuals stay physically and mentally healthy while observing Ramadan fasting. His expert recommendations focus on maintaining balanced nutrition, proper hydration, appropriate exercise, and adequate rest throughout the holy month.
Nutritional Foundations for Fasting Days
Dr Safi emphasizes that despite shorter daylight hours making fasting potentially easier, health outcomes fundamentally depend on food quality and eating patterns. He recommends incorporating four essential food groups during Iftar (the sunset meal) and Suhoor (the pre-dawn meal).
The doctor advises including:
- Complex carbohydrates such as brown rice or quinoa
- Lean proteins including chicken, fish, or lentils
- Vegetables for essential fibre and micronutrients
- Healthy fats consumed in moderation
For Suhoor specifically, Dr Safi suggests prioritizing slow-release carbohydrates like oats or barley combined with protein sources to sustain energy levels throughout the fasting day.
Hydration Strategies and Fluid Management
Proper hydration remains crucial during Ramadan, with Dr Safi recommending starting Iftar with water to replenish fluids lost during daylight hours. "Dehydration can significantly affect concentration, mood, and overall productivity," he explains.
The public health expert advises spreading fluid intake gradually between Iftar and Suhoor, aiming for approximately two to three litres total. This gradual approach helps prevent overwhelming the digestive system while ensuring adequate hydration.
Exercise Recommendations During Fasting Periods
Physical activity should be moderated during fasting hours, according to Dr Safi. He recommends maintaining light to moderate exercise such as walking, stretching, or Pilates while fasting. For those preferring more intense workouts, he suggests scheduling gym sessions after Iftar when fully hydrated.
"Avoid high-intensity workouts while dehydrated and focus on maintaining fitness rather than achieving performance gains during this period," Dr Safi advises, highlighting the importance of safety during physical activity while fasting.
Sleep Management and Daily Routines
With changing sleep patterns common during Ramadan, Dr Safi stresses the importance of prioritizing good sleep habits. He recommends reducing screen time before bed and considering short power naps of twenty to thirty minutes to recharge throughout the day.
The doctor also suggests practical lifestyle adjustments including preparing meals in advance, tackling demanding tasks during high-energy periods, and using breaks for rest or prayer. He encourages communicating fasting schedules with colleagues and exploring flexible working arrangements when possible.
Dr Safi concludes with a fundamental reminder: "Safety and wellbeing should always take priority during Ramadan." His comprehensive guidance provides a holistic approach to maintaining health while observing this important religious practice, combining traditional wisdom with evidence-based public health principles.
