How to Regain Your Body Balance After Ramadan Fast?

How to Regain Your Body Balance After Ramadan Fast?
8 min read

How to Regain Your Body Balance After Ramadan Fast? 

Muslims must observe Ramadan fasting as a necessary part of their religion to cleanse their bodies and spirits. Although Ramadan fasting aims not to lose weight, many Muslims tend to lose weight during the holy month. Weight loss is attributed to changes in eating habits, increased physical activity, and the body's metabolic changes.  

As Ramadan ends, many people find it difficult to readjust their diet and body systems. In addition, after Ramadan fasting for long hours over a month, some may feel sluggish or energy deficient. But despite feeling exhausted and straining your physical limits through fasting, you can slowly introduce food back into your system while restoring balance to ensure that you are healthy and feeling good!  

Despite having just completed a period of intensely controlled eating patterns during Ramadan, here you will read how to bring a balanced & healthy lifestyle after this period is possible - let me show you how. 

What Happens to Your Body While Fasting? 

Bodies have become accustomed to eating and sleeping during shorter windows of time, from Iftar to Suhoor, after 30 days of fasting. The body also becomes accustomed to the longer periods of Ramadan fasting. Individuals become accustomed to eating less at unpredictable times. Thus, it could be challenging for the body to return to "normal" after Ramadan. Human bodies go through several profound changes while we fast. The human bowels adjust to a shortened eating window, and the hormone insulin is controlled and utilized for 16 hours or longer of fasting. 

What Can You Do After Ramadan Fast? 

It is crucial to gradually increase food consumption after the fast of Ramadan. Five smaller meals should be chosen so the systems can get used to the new digestion pattern. Doing this can prevent stress on our digestive system and maintain our energy levels throughout the day. Emphasize loading your plate with high-quality proteins, green, leafy fresh veggies, and wholesome carbohydrates. Eat less food that is heavy in fat or sugar because doing so can slow down your metabolism while making it more difficult to get your metabolism back on schedule after Ramadan. 

What Should an Individual Do to Ease Sleep After Ramadan? 

After Ramadan, getting back into your regular sleeping pattern is crucial because the body becomes accustomed to sleeping late and rising early to perform suhoor. Try to get up early, eat breakfast, and then resist the urge to return to bed. Re-establish a regular exercise schedule and try to include at least 30 minutes of exercise several times per week. It will take a couple of days for your sleep schedule to change, so it is crucial that you avoid taking any extended afternoon naps. Then, you can rejoin your PureGym Nad Al Sheba gym near you for a better routine and healthy lifestyle. 

Balance Your Body After Ramadan Fasting 

After Ramadan, the body must adapt to a regular eating routine to avoid adverse effects. This post will guide you on balancing your body after the Ramadan fast. 

  • Gradually Resume Regular Eating Habits 
  • Hydrate Properly 
  • Engage in Regular Physical Activity 
  • Eat Nutritiously 
  • Get Enough Sleep 
  • Seek Medical Help 
  • Gradually Resume Regular Eating Habits: 

One of the essential steps to balancing your body after Ramadan fasting is gradually resuming regular eating habits. Ramadan causes the stomach to contract as the body adjusts to eating at specified times, which reduces hunger. However, starting to eat regularly right after breaking your fast during Ramadan may result in stomach problems or weight gain. So instead, start by breaking your fast at the usual time with a light meal that includes healthy eating habits like carbohydrates, protein, and fiber. 

  • Hydrate Properly: 

Hydration is vital for the body, and it is recommended that one should drink eight to ten glasses of water daily. During Ramadan fasting, the body's water intake decreases, leading to dehydration, which can cause migraines, dizziness, and reduced energy levels. To rehydrate the body, drink enough water during and after Iftar, and avoid sugary drinks as they can lead to weight gain. 

  • Engage in Regular Physical Activity: 

During Ramadan, the body's physical activity decreases, and the body enters a resting state to conserve energy. When breaking the fast, the body must remain active to balance the body's metabolism. Daily exercises, preferably joining PureGym, and get a trainer to motivate you for low-intensity exercises like walking, swimming, or yoga.  

After a month of fasting during Ramadan, it is important to ease into a regular fitness routine gradually. Start by incorporating light to moderate activity, such as brisk walking or gentle yoga, for 20-30 minutes daily. Intensify and lengthen your routines as your body responds. Always pay attention to your body's needs and take breaks when necessary. Regular exercise enhances physical health and promotes mental health by lowering stress and elevating mood. Set achievable goals and make it a habit to engage in physical activity every day. Your body will thank you for it.  

  • Eat Nutritiously: 

Eating healthy foods is essential for balancing the body after Ramadan fasting. Avoid overeating or consuming oily and fatty foods. Instead, consume a balanced and nutritious diet with various vitamins, minerals, carbohydrates, protein, and fiber. Include fruits, vegetables, lean protein, and healthy carbohydrates like brown rice or sweet potatoes, as they help replenish the body's nutrients. 

  • Get Enough Sleep: 

The body needs sleep to function properly. However, the human body's sleep-wake cycle might be disturbed while fasting during Ramadan. Get no less than seven to eight hours of sleep each day to restore your body's balance following a fast. To establish a post-Ramadan sleep routine, consider setting a regular bedtime and wake-up time, avoiding screens and blue light before bed, and creating a relaxing evening routine to unwind before sleep. Prioritizing sleep can positively impact physical and mental health, allowing you to feel your best and easily tackle daily challenges. This helps restore the body's energy levels, improve cognitive function, and reduce stress. 

  • Seek Medical Help: 

After Ramadan, it is essential to ensure that you take proper care of your health. While the month of fasting brings many spiritual and physical benefits, it can also cause some temporary changes in our bodies. Therefore, medical help is recommended to detect potential health issues in time. In addition, do not hesitate to consult a doctor if you experience any unusual symptoms.  

Take time to rehydrate, get enough sleep, and exercise. A medical check-up could help maintain a healthy and balanced post-Ramadan routine. If you are experiencing post-Ramadan symptoms such as indigestion, bloating, dizziness, or dehydration, seeking medical help is essential. Your doctor can help you decide on the most appropriate action plan and, if necessary, prescribe drugs. 


Balancing the body after Ramadan fasting is essential for maintaining good health. Gradually resuming regular eating habits, hydrating properly, engaging in regular physical activity, eating nutritiously, and getting enough sleep after Ramadan are crucial steps to balance your body. These tips help the body adapt to a regular eating routine and prevent any adverse effects of the fasting period. In addition, these steps will enhance the body's metabolism, promote proper digestion, and maintain a healthy weight. Remember, listening to your body's needs is essential to ensure proper care for optimal health. 

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Jas Mckennie 2
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