Doha, Qatar: As more than half of the blessed month of Ramadan has passed, it becomes increasingly important to maintain the healthy habits that many people have adopted since the beginning of the month. Fasting is not merely abstaining from food and drink for specific hours; it is also an opportunity to reorganize one’s lifestyle and promote both physical and mental balance.
Family Physician at Al Sheehaniya Health Center, affiliated with the Primary Health Care Corporation (PHCC), Dr. Aba Sellimi emphasises that the second half of Ramadan represents an important stage for maintaining healthy habits that help the body adapt to fasting and benefit from the spiritual atmosphere of the holy month to enhance overall health.
Dr. Sellimi explains that organising meals during the remaining days of Ramadan is essential for maintaining energy and good health. This begins with a moderate Iftar meal that includes a variety of nutrients such as dates, water, soup, and vegetables, followed by a healthy main dish that is low in fat.
Family Physician at Al Sheehaniya Health Center, affiliated with the Primary Health Care Corporation (PHCC), Dr. Aba Sellimi
She also advises avoiding excessive consumption of fried foods and sweets, as these may lead to fatigue and increased levels of sugar and fats in the body. Suhoor, on the other hand, is essential for providing the body with energy during fasting hours. Therefore, it is recommended that it be light yet rich in fibre and protein, while avoiding salty foods that may increase thirst during the day.
The body loses a portion of its fluids during fasting hours, making it important to replenish them gradually between Iftar and Suhoor. Dr. Sellimi recommends drinking sufficient amounts of water during this period while avoiding carbonated drinks and excessive consumption of caffeinated beverages that may increase urination.
Hydration can also be supported by consuming fruits and vegetables rich in water, such as watermelon, oranges, and cucumbers. Despite fasting, physical activity remains an important factor in maintaining vitality and overall health. Light exercise can be practiced one hour before Iftar or two hours afterward, such as walking or stretching exercises, as they help stimulate blood circulation and improve overall body activity.
More intense workouts, however, are best postponed until two hours after Iftar to avoid fatigue or a drop in blood sugar levels.
Some people experience sleep disturbances during Ramadan due to late nights and changes in meal times. For this reason, Dr. Sellimi recommends organizing sleeping hours by distributing them between nighttime sleep and a short daytime nap, which can help maintain focus and energy.
Adhering to a consistent sleep and wake-up routine also contributes to improved mental alertness during the day.
Ramadan represents an important opportunity to enhance mental well-being and inner calm. Fasting helps strengthen self-control and the ability to manage emotions, and it may also contribute to improving mood and reducing stress levels.
Acts of worship such as reading the Quran and engaging in remembrance of Allah also enhance feelings of tranquillity and reassurance, which positively reflect on psychological well-being. Ramadan is known for its social atmosphere that strengthens family bonds and fosters a sense of belonging. Acts of generosity and helping others also have a direct positive impact in increasing feelings of satisfaction and happiness.
