Tips for Staying Healthy During Ramadan Fasting

March 4, 2026

Fasting is not only a spiritual practice but also an opportunity to adopt healthier lifestyle habits.

To stay healthy and energized throughout Ramadan, it is important to maintain a balanced routine that includes proper nutrition, adequate rest, hydration, and regular physical activity.

The Ministry of Health of the Republic of Indonesia consistently encourages the public to practice healthy habits during Ramadan to prevent dehydration, digestive problems, and a weakened immune system.

1. Pay Attention to Your Meals at Suhoor and Iftar

Suhoor (pre-dawn meal) and Iftar (breaking the fast) play a vital role in maintaining energy levels throughout the day. The Ministry of Health recommends consuming a balanced diet consisting of complex carbohydrates, protein, healthy fats, vitamins, and minerals.

For Suhoor, choose complex carbohydrates such as brown rice, whole-grain bread, or oatmeal, as they are digested more slowly and help keep you feeling full longer.

Include protein-rich foods such as eggs, fish, skinless chicken, tofu, and tempeh to support muscle maintenance and repair. Vegetables and fruits should also be included as sources of fiber, vitamins, and minerals.

When breaking your fast, it is recommended to start with water and naturally sweet foods such as dates or fresh fruit to gradually restore blood sugar levels.

Avoid consuming large portions of fatty foods immediately after breaking your fast, as this may cause digestive discomfort.

2. Limit Unhealthy Foods

Fried foods, sugary snacks, and carbonated beverages should be consumed in moderation.

Excessive intake of foods high in saturated fats and sugar can increase the risk of weight gain, elevated cholesterol levels, and metabolic disorders.

The Ministry of Health also emphasizes limiting excessive salt intake, as it may increase thirst during fasting hours.

Whenever possible, choose healthier cooking methods such as boiling, steaming, or grilling instead of frying.

3. Maintain Healthy Sleep Habits

Changes in meal schedules can often affect sleep patterns. Insufficient sleep may reduce concentration, productivity, and immune function.

Aim for 6–8 hours of sleep per day, which may be achieved through nighttime sleep combined with a short daytime nap if needed.

Good-quality sleep supports recovery, overall well-being, and the regulation of hormones that control hunger and satiety.

4. Stay Physically Active

Fasting should not be a reason to stop exercising.

The Ministry of Health recommends engaging in light to moderate physical activity for at least 30 minutes per day. The best times to exercise are shortly before Iftar or after breaking the fast.

Activities such as walking, light cycling, yoga, or stretching can help maintain cardiovascular fitness and support healthy metabolism without causing excessive fatigue.

Avoid strenuous exercise during the daytime to reduce the risk of dehydration.

5. Get Enough Rest and Stay Hydrated

In addition to adequate sleep, maintaining proper hydration is essential.

Follow the recommended intake of approximately eight glasses of water per day, distributed between Iftar and Suhoor. Water remains the best choice compared to sugary or caffeinated beverages.

Adequate rest and hydration help the body adapt to changes in eating patterns during Ramadan and support optimal organ function.

A Healthy Ramadan

Observing a healthy fast is an important way to care for your body while fulfilling your spiritual commitments.

By following the recommendations of the Ministry of Health—maintaining balanced nutrition, limiting unhealthy foods, getting sufficient sleep, staying physically active, and drinking enough water—you can enjoy a safe, productive, and rewarding Ramadan while supporting both your physical and mental well-being.

Stay Healthy, Stay Active, and Have a Blessed Ramadan.