Ramadan is a beautiful but busy time for Muslims across Canada. Between fasting, preparing meals, working, school or childcare, and making time for ibadah, it’s easy to feel tired or stretched thin. Looking after your health doesn’t take away from the spiritual experience, it actually helps you make the most of this blessed month.

By paying attention to what you eat, how you rest, and how you manage your daily routine, you can move through Ramadan feeling more balanced, energized, and supported, even while staying indoors or braving the chilly winter weather.

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Health Tips to Support Your Body During Ramadan

Stay Hydrated

In Canadian winters, heated indoor spaces can dry out your body. Try to drink water regularly between iftar and suhoor instead of all at once.

• Keep a reusable water bottle nearby and sip water regularly during non-fasting hours.

• Include hydrating foods like soups, fruits, and smoothies in your suhoor and iftar

• Reduce caffeine, which can make dehydration worse

Staying hydrated is key for energy, focus, and overall well-being.

Gentle Movement

You don’t need a gym membership to stay healthy during Ramadan. Light movement helps with digestion and keeps energy steady.

• Take a short walk after iftar, even in winter (bundle up!)

• Stretch in the morning or evening

• Choose activities that feel good, like yoga or indoor exercises

Listen to your body and rest when needed, especially on colder or snowy days.

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Eating Well During Suhoor and Iftar

Suhoor: Fuel for Your Day

Suhoor helps you stay full and energized. Choose foods that release energy slowly:

• Whole grains like oats, whole-wheat bread, or brown rice

• Protein such as eggs, yogurt, beans etc

• Healthy fats like nuts, seeds, or avocado

• Fruits and vegetables for fiber and hydration

Avoid very salty or sugary foods, which can make you thirstier during the day.

Iftar: Breaking the Fast Mindfully

After fasting, it’s tempting to eat quickly or overindulge. Start gently to feel better and avoid stomach discomfort:

• Break your fast with dates and water, which is also the Sunnah.

• Include a balanced mix of protein, vegetables, and whole grains

• Enjoy traditional Ramadan treats in moderation  

Eating slowly and mindfully keeps your energy steady for evening prayers and family time.

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Managing a Busy Ramadan Routine

Between work, school, family responsibilities, and community events, life can be hectic. It’s okay to simplify your schedule.

Plan Ahead

• Prepare meals in advance or batch-cook for the week

• Keep your schedule flexible and realistic

• Focus on what truly matters this month

Ask for Support

Share responsibilities with family, friends, or neighbours. Ramadan is about community, not doing everything alone.

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Sleep Tips for a Restful Ramadan

Ramadan can affect sleep schedules. Getting good rest is key for energy, mood, and immunity.

Simple Ways to Improve Sleep

• Take short naps during the day if possible

• Reduce screen time before sleeping

• Keep your bedroom comfortable, quiet, and dark

Even small changes can make a big difference in energy levels.

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Caring for Mental and Emotional Health

Ramadan is not just physical, it’s about mental and spiritual balance.

• Make time for reflection and ibadah

• Stay connected with friends and family

• Be gentle with yourself on tired or busy days

Feeling fatigued or overwhelmed doesn’t mean you’re doing Ramadan “wrong”, it means you’re human.

Staying healthy during Ramadan is about balance, not perfection. Small, thoughtful choices around food, hydration, rest, and routines help you feel energized, present, and spiritually connected.

At Nisa Foundation, we encourage everyone to prioritize well-being alongside faith. By caring for your health, you can fully enjoy the spiritual rewards of Ramadan, support your loved ones, and show up as your best self in your community.

May this Ramadan bring you strength, ease, and peace

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