As Ramadan 2026 approaches (expected to begin around February 18th), Sparkport Pharmacy is here to help you prepare for a healthy and spiritually fulfilling month of fasting. Proper preparation can make all the difference in maintaining your energy, health, and wellbeing throughout this blessed month.

Understanding the Changes

During Ramadan, your body will adapt to a new eating schedule, with meals only during the pre-dawn (Suhoor) and post-sunset (Iftar) periods. This shift requires thoughtful planning to ensure you’re getting adequate nutrition, hydration, and rest.

What to Eat During Ramadan

Suhoor (Pre-Dawn Meal)

Your Suhoor should sustain you throughout the day, so focus on foods that release energy slowly:

Complex Carbohydrates: opt for oats, whole grain bread, brown rice, or quinoa. These provide sustained energy and help you feel fuller for longer.

Protein-Rich Foods: Include eggs, Greek yogurt, cottage cheese, or lean meats. Protein helps maintain muscle mass and keeps you satiated.

Healthy Fats: Add avocado, nuts, seeds, or nut butter. This slow down digestion and provide lasting energy.

Fiber: Include vegetables, fruits (especially bananas and dates), and legumes to aid digestion and prevent constipation.

Hydration: Drink plenty of water between Iftar and Suhoor. Avoid excessive caffeine as it can lead to dehydration.

Iftar (Breaking the Fast)

Break your fast gently and mindfully:

Start Simple: Follow the Sunnah by breaking your fast with dates and water. Dates provide quick energy and essential nutrients.

Hydrate First: Drink water or coconut water before eating a full meal to rehydrate your body.

Balanced Meal: After prayers, enjoy a balanced meal with lean proteins (chicken, fish, lentils), complex carbohydrates, plenty of vegetables, and healthy fats.

Avoid Overeating: It’s tempting to overindulge, but eating too much can cause digestive discomfort and sluggishness. Eat slowly and stop when you’re comfortably full.

Foods to Limit or Avoid

  • Fried and Greasy Foods: While traditional, these can cause indigestion and don’t provide lasting nutrition
  • Sugary Treats: Excessive sweets can cause energy crashes and increase thirst
  • Salty Foods: These increase thirst during fasting hours
  • Caffeinated Beverages at Suhoor: Coffee and tea can act as diuretics, increasing dehydration risk

Recommended Supplements

Consult with our pharmacists at Sparkport Pharmacy to determine which supplements are right for you:

Essential Vitamins and Minerals

Multivitamin: A comprehensive multivitamin can help fill nutritional gaps, especially if your meal variety is limited during Ramadan. Take with Iftar or Suhoor.

Vitamin D: Many people are deficient in Vitamin D. This supports bone health and immune function.

Vitamin B Complex: Helps convert food into energy and supports nervous system function. Particularly important if you’re experiencing fatigue.

Iron: Especially important for women, as iron deficiency can cause fatigue and weakness. Take with vitamin C for better absorption.

Magnesium: Supports muscle function, energy production, and can help with sleep quality. Many people don’t get enough through diet alone.

Calcium: Important for bone health, especially if dairy intake is reduced.

Digestive Support

Probiotics: Support gut health and digestion, which can be disrupted by schedule changes.

Fiber Supplements: If you’re struggling to get enough fibre from food, supplements like Movicol can help with constipation.

Hydration Support

Electrolyte Supplements: Can help maintain proper hydration, especially in warmer weather. Look for sugar-free options.

Omega-3 Fatty Acids: Support heart health, brain function, and reduce inflammation. Particularly beneficial if you’re not eating fish regularly.

Timing Tip: Take fat-soluble vitamins (A, D, E, K, and Omega-3s) with meals containing healthy fats for better absorption. Water-soluble vitamins (B, C) can be taken at any time with food.

Daily Wellness Practices

Gradual Adjustment: In the weeks leading up to Ramadan, gradually adjust your meal times and reduce caffeine intake to minimize withdrawal headaches.

Stay Active: Light exercise like walking after Iftar or before Suhoor helps maintain fitness and aids digestion. Avoid intense workouts while fasting.

Prioritize Sleep: Aim for 7-8 hours of sleep, even if split between nighttime and a short afternoon nap.

Manage Medications: If you take regular medications, consult with our pharmacists about adjusting timing to fit your fasting schedule.

Monitor Your Health: Keep track of how you’re feeling. Persistent headaches, dizziness, or extreme fatigue may indicate dehydration or nutritional deficiencies.

Special Considerations

Diabetics: Close monitoring of blood sugar is essential. Work with your healthcare provider to adjust medication timing and dosages.

Pregnant or Nursing Mothers: You may be exempt from fasting, but if you choose to fast, ensure adequate nutrition and hydration, and consult your doctor.

Chronic Conditions: If you have any ongoing health conditions, speak with your healthcare provider before Ramadan begins.

Visit Sparkport Pharmacy

Our knowledgeable team at Sparkport Pharmacy is here to support your health journey this Ramadan. We can help you:

  • Choose the right supplements for your individual needs
  • Adjust medication schedules for fasting
  • Answer questions about nutrition and wellness
  • Provide personalized health advice

Stop by our pharmacy. Let’s work together to make this Ramadan your healthiest yet.

We wish everyone a blessed Ramadan from all of us at Sparkport Pharmacy!

Disclaimer: This information is for educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or take medications.