Fast smart: How to keep your energy up this Ramadan

Tips for a healthy, high-energy fast / Photo: Shutterstock

Kazakhstan’s Ministry of Healthcare has outlined recommendations to help believers observe the Ramadan (Oraza) fast while conserving energy and avoiding potential health complications during the holy month.

«During Ramadan, diet, sleep, and physical activity patterns change. Therefore, it is especially important to consider all factors affecting the body to conserve energy and prevent possible complications,» the ministry said in a statement.

Doctors’ recommendations for fasting safely

Health officials offered several practical tips:

Drink water between the evening meal that breaks the fast, known as auyzashar or iftar, and the pre-dawn meal, suhur (saresi).
Consume water in small portions throughout the evening and night.
Eat slowly at iftar and choose portions appropriate to individual needs to help prevent discomfort and heartburn.
Stay active in the evening, such as by taking a daily walk.
Do not skip the pre-dawn meal, as it helps maintain energy levels throughout the day and reduces the risk of weakness or dizziness.
Limit sweets, salt, and fats. Instead of sweets, choose high-water-content fruits, such as watermelon, melon, and other seasonal fruit.

Notably, Kursiv LifeStyle previously reported that dates served with butter and salt are emerging as a trendy snack during Oraza. The simple combination has spread widely on social media, where users share videos, experiment with salt, nuts and spices, and debate whether the snack is healthy.