Lifestyle Practices and Health Promotion Strategies to Support Physiological Well-Being During Ramadan

Abstract

Fasting during the Holy Month of Ramadan serves as a period for spiritual reflection and the strengthening of communal bonds in Islam. This religious practice induces significant alterations in contemporary lifestyle routines, requiring adaptive adjustments in nutrition, physical activity, and sleep. Despite the global observance of Ramadan by approximately two billion Muslims, a comprehensive synthesis of evidence-based lifestyle practices to support physiological well-being during this month is lacking. This narrative review therefore aims to identify and evaluate health-promoting strategies tailored to the Ramadan fasting period. We conducted a systematic literature search and a structured quality appraisal of relevant studies. Our synthesis identifies several key health-promoting strategies, including the strategic periodization of carbohydrate intake, favoring slow-digesting carbohydrates at the pre-dawn meal (Suhoor), and the scheduling of low-energy-demand physical activities, such as walking, during daylight fasting hours. Resistance training is most effectively performed post-Iftar to optimize physiological adaptations. To address sleep disruptions, daytime napping for up to 30 minutes can mitigate nighttime sleep deficits and reduce daytime sleepiness. At the individual level, sustainable lifestyle changes may be fostered through self-directed learning, goal-setting using frameworks like SMART criteria, and the establishment of robust social support networks. From a public health perspective, national ministries of health, particularly in Muslim-majority countries, can play a pivotal role by coordinating with community-based organizations to disseminate these health promotion initiatives in the pre-Ramadan period. Implementing these multi-level strategies can help individuals maintain physiological well-being without compromising the spiritual and social significance of Ramadan.