Approaching Ramadan 2026: Prioritizing Health While Fasting
As Ramadan 2026 approaches, the Ministry of Health emphasizes a simple yet crucial message: fasting is acceptable, but not at the expense of one's health. In a statement, the ministry urges citizens to adopt a balanced diet and review certain habits to ensure a more serene month, without excessive fatigue or digestive issues.
A Strategic S'hour
The s'hour, often neglected or rushed, plays a strategic role. The ministry recommends delaying it as much as possible to better withstand the day and limit feelings of hunger and thirst. The ideal s'hour plate should prioritize complex carbohydrates like whole grain bread or traditional cereal-based preparations (bsissa, mesfouf, dhrâa), accompanied by vegetables and fruits. A pasteurized dairy product, such as milk, leben, or yogurt, can complement the meal. On the other hand, highly sugary foods are discouraged, as they provide a quick energy boost but lead to hunger a few hours later. Similar caution is advised with overly salty or fatty dishes. It is also essential to drink sufficient water between iftar and s'hour, while limiting coffee and tea, which can exacerbate dehydration.
Breaking the Fast in Moderation
After a long day of fasting, the temptation to rush to the table is great. However, the ministry advises moderation. The ideal approach is to start with a little water at room temperature or warm milk, possibly accompanied by a few dates or a fruit, and then take a short break before continuing the meal. This gradual approach allows the body to readjust gently. Eating slowly, chewing well, and avoiding excesses are simple yet essential habits. Carbonated drinks, on the other hand, should be avoided, as they disrupt digestion and cause bloating.
Practical Advice for a Balanced Meal
Another practical tip is to avoid combining multiple protein sources in the same meal. Red meat, poultry, and fish should not be consumed together. Vegetables should take center stage, while fried foods and overly salty dishes should be limited.
A Balanced Evening
The evening can include a light snack, based on fruits or dairy products. Pastries and sugary drinks, commonly consumed during Ramadan, should be enjoyed in moderation. The ministry emphasizes the importance of hydration throughout the evening and recommends gentle physical activity, such as walking, about 2 hours after iftar.
The Often-Overlooked Importance of Sleep
Finally, a often-underestimated aspect: sleep. Avoiding excessive late-night gatherings and ensuring 7-8 hours of rest helps better cope with the fasting rhythm.
Adopting Better Habits
Through these recommendations, health authorities remind us that Ramadan can also be an opportunity to adopt better habits. The key is balance: listening to one's body, avoiding excesses, and prioritizing simplicity.
