womanthismonth.com | FEBRUARY 2026 NUTRITION 96 Preparing Your Body for a Healthy Ramadan Consultant, Lifestyle Nutritionist and Meal Planner, Dr. Tejender Kaur Sarna, more popularly known as Dr. Tejji, shares simple strategies to prepare your body for the lifestyle changes throughout the Holy Month. As Ramadan draws closer, women across the GCC find themselves preparing on many levels: planning meals, adjusting routines and mentally readying themselves for a month that is deeply spiritual yet physically demanding. Between long fasting hours, changing weather, family responsibilities and social gatherings, the body needs thoughtful preparation to move through Ramadan with ease and vitality. Pre-Ramadan nutrition isn’t about restriction or sudden lifestyle overhauls. Think of it as a gentle transition; a way of supporting your body so that fasting feels steady rather than draining, and nourishing rather than exhausting. Train Your Body for Longer Gaps Between Meals During Ramadan, the eating pattern naturally shifts to two main meals: suhoor and iftar. To help your body adapt, begin spacing out meals a couple of weeks in advance. Reduce frequent snacking, aim to finish dinner earlier and avoid heavy late-night eating. This gradual adjustment helps stabilise blood sugar levels, reduces midday hunger and prevents the fatigue many women experience during the first week of fasting. Build Meals That Truly Nourish Energy during fasting comes from balance, not volume. In the weeks leading up to Ramadan, focus on meals that combine all essential nutrients. Include complex carbohydrates such as whole wheat roti, brown rice, oats, barley or traditional whole-grain breads for sustained energy. Add proteins like lentils, chickpeas, eggs, fish, grilled chicken, lean meat, yoghurt or laban to support muscle health and satiety. Healthy fats from olive oil, nuts, seeds and small amounts of ghee improve fullness and nutrient absorption. Round off meals with vegetables and salads to support digestion and immunity. Hydration Starts Before Ramadan Begin improving hydration well before Ramadan by sipping water consistently throughout the day instead of relying on large amounts at once. Include water-rich foods such as soups, stews, cucumbers, watermelon, oranges and laban. Gradually reduce caffeine from tea, coffee and energy drinks, as excess caffeine can worsen dehydration and trigger headaches once fasting begins. Ease Off Sugar and Fried Foods Ramadan foods are comforting and meaningful, but entering the month with a high intake of fried snacks and sugary desserts often leads to sluggishness, acidity and bloating. Start cutting back gradually on fried pastries, samosas, pakoras and sugary treats. This helps regulate appetite and makes it easier to enjoy festive foods mindfully during Ramadan. Support Digestive Comfort Digestive discomfort is common during fasting. Improve fibre intake through fruits, vegetables, whole grains, dates and seeds, whilst including probiotic foods like yoghurt or laban. A healthy gut supports smoother digestion, better energy and reduced bloating throughout the month. Pay Attention to Women’s Nutrient Needs Iron, calcium, vitamin D, and protein are particularly important for women. Strengthen nutrient stores with dates, leafy greens, legumes, nuts, seeds, dairy products, fish and eggs. Persistent fatigue, dizziness or weakness should always be discussed with a healthcare professional before Ramadan begins. Align Sleep, Stress, and Nutrition Ramadan naturally changes sleep patterns. Begin adjusting your routine early; sleep a little earlier, reduce late-night screen time and create calming rituals such as prayer, light stretching or mindful breathing. Quality sleep supports appetite regulation, mood and overall stamina while fasting.
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