Ramadan in 2025 is expected to commence in Nigeria on either Friday, February 28, or Saturday, March 1, depending on the sighting of the new crescent moon, which marks the beginning of the Islamic month of fasting.

The Nigerian Supreme Council for Islamic Affairs (NSCIA) is responsible for officially announcing the start of Ramadan after verifying moon sighting reports from designated committees across the country.

Ramadan 2025: Balancing Faith, Work, and Daily Commitments

Unlike previous years when Ramadan coincided with school holidays, the 2025 fasting period will take place during the academic session and regular work schedules. This means that students, professionals, and business owners will need to carefully balance fasting with their daily responsibilities.

Muslims worldwide observe fasting from dawn to sunset, engage in increased prayers, self-reflection, and acts of charity. The pre-dawn meal is known as Suhoor, while the meal for breaking the fast at sunset is called Iftar. The holy month concludes with Eid al-Fitr, a celebration marking the end of fasting.

Health and Wellness Tips for a Healthy Ramadan

Maintaining good health and energy levels during Ramadan is essential for staying active and fulfilling spiritual commitments. Here are some practical tips to ensure optimal health and fitness while fasting.

1. Prioritize Hydration

Since fasting hours are long, staying hydrated during non-fasting hours is crucial to prevent dehydration, fatigue, and headaches. Follow the 2-4-2 hydration rule:

• Two glasses of water at Suhoor to start the day hydrated.
• Four glasses of water between Iftar and bedtime, spaced out evenly.
• Two glasses of water before sleeping to sustain hydration overnight.

Avoid caffeine-rich drinks like coffee, tea, and sodas, as they increase urine production and can cause dehydration. Instead, opt for herbal teas or infused water.

2. Eat a Balanced and Nutrient-Dense Suhoor

Suhoor is the most important meal of the fasting day as it provides long-lasting energy. A well-balanced Suhoor should include:

• Complex carbohydrates: Whole grains, oats, brown rice, quinoa (for sustained energy).
• Protein sources: Eggs, Greek yogurt, lean meats, cottage cheese (to maintain muscle mass).
• Healthy fats: Avocados, nuts, seeds, olive oil (for satiety and essential nutrients).
• Hydrating foods: Watermelon, cucumbers, oranges (to prevent early dehydration).

3. Break the Fast Wisely with a Nutrient-Rich Iftar

Iftar should help replenish lost nutrients and rehydrate the body. A structured approach includes:

• Start with dates and water: Dates provide natural sugars, fiber, and potassium, restoring energy quickly.
• Include a warm soup or smoothie: Lentil soup, bone broth, or fruit smoothies ease digestion.
• Main course: A balance of lean protein (chicken, fish, tofu), complex carbs (sweet potatoes, brown rice), and healthy fats (avocado, nuts, olive oil).
• Vegetables and fiber: Spinach, kale, carrots, and zucchini aid digestion and prevent bloating.
• Avoid processed and fried foods: Reduce consumption of fried snacks, processed meats, and excessive sugar, which can lead to fatigue and rapid blood sugar spikes.

4. Maintain an Optimal Exercise Routine

Physical activity during Ramadan should be adjusted to prevent exhaustion and dehydration.

Best times to exercise:

• Before Suhoor: Light workouts like yoga, stretching, or walking help maintain flexibility.
• Before Iftar: Short low-intensity workouts such as brisk walking, bodyweight exercises, or Pilates keep metabolism active.
• Post-Iftar: Moderate-to-high intensity workouts such as strength training, cardio, or HIIT (done 1-2 hours after eating).

Types of recommended workouts:

• Low-intensity: Walking, stretching, yoga, Pilates.
• Moderate-intensity: Strength training with light weights, swimming.
• High-intensity (only post-Iftar): HIIT, sprinting, resistance training.

Listen to your body: If you experience dizziness or extreme fatigue, reduce workout intensity and focus on mobility exercises.

5. Ensure Quality Sleep and Recovery

With altered sleep patterns due to Suhoor and late-night Taraweeh prayers, prioritizing rest is essential to maintain energy levels.

• Aim for 6-8 hours of sleep, even if split into segments.
• Take short naps (20-30 minutes) during the day if needed.
• Avoid excessive screen time before bed to promote deeper sleep.

6. Manage Stress and Mental Well-Being

Fasting impacts both physical and mental health, making stress management crucial.

• Practice deep breathing, meditation, and mindfulness.
• Stay connected with family and friends for emotional support.
• Reduce workload and prioritize essential tasks to avoid burnout.

7. Plan Your Meals in Advance

Proper meal planning ensures healthier food choices and prevents reliance on unhealthy options.

• Batch cook meals ahead of time.
• Prepare nutrient-rich snacks like dates with almond butter, fruit salads, or hummus with whole wheat pita.
• Use meal-prepping strategies such as overnight oats or marinated proteins to save time.

8. Avoid Overeating and Focus on Moderation

After long hours of fasting, the temptation to overeat is high, but doing so can lead to bloating and sluggishness.

• Eat slowly and chew food properly to aid digestion.
• Break meals into smaller portions instead of consuming large quantities at once.
• Follow the 80/20 rule – eat until 80% full, allowing the body to process food efficiently.

9. Be Mindful of Digestive Health

Digestive discomfort is common during Ramadan due to irregular meal times. To prevent bloating and constipation:

• Increase fiber intake with whole grains, fruits, and vegetables.
• Drink herbal teas like peppermint or ginger tea to aid digestion.
• Avoid carbonated drinks, which cause bloating.
• Take light walks after Iftar to support digestion.

10. Celebrate Ramadan with a Holistic Approach

Ramadan is about more than just fasting—it’s an opportunity for spiritual, physical, and mental well-being. Incorporating healthy habits, mindful eating, proper hydration, and balanced exercise will help you stay energized and fulfilled throughout the holy month.

Conclusion

Staying healthy during Ramadan requires proper nutrition, hydration, sleep, and exercise. By making mindful food choices, following a structured fitness routine, and prioritizing well-being, individuals can maintain their energy levels while fulfilling the spiritual essence of Ramadan.

Finding a balance between faith, fasting, and fitness ensures that Ramadan is both a spiritually rewarding and health-conscious experience.