Health
UAE Experts Advise Gradual Lifestyle Adjustments Ahead of Ramadan 2027
Ramadan 2027 is still about 100 days away, but experts say people can begin preparing now by making small, steady changes to daily habits. Sheikh Ayaz Houze, a Dubai-based scholar and imam at NGS, urges a gradual approach to spiritual preparation. He advises starting with punctual prayers, reading a few verses of the Quran each day, and setting aside time for seeking Allah’s forgiveness. “Start small, but remain consistent,” he said, adding that the goal is to make worship part of everyday life rather than something only done when spare time allows. He also noted that those who missed fasts due to menstruation, illness or travel should make them up before the next Ramadan whenever possible.
Swapna Mary John, a clinical dietitian at International Modern Hospital Dubai, recommends gradual adjustments to meal timing and composition. She suggests establishing regular meal times, reducing unnecessary snacking, and avoiding heavy late‑night meals. As Ramadan approaches, people can shift bedtime and wake‑up times to better accommodate suhoor and iftar. John advises regular daytime hydration, cutting back on highly salted or processed foods, and gradually reducing caffeine intake to avoid headaches, tiredness or irritability.
In terms of diet, John encourages building balanced eating habits in the weeks before Ramadan. She recommends fibre‑rich foods, lean protein, fruit and vegetables in daily meals. Suhoor options such as oats, whole‑grain bread, eggs, yoghurt, beans and vegetables provide a mix of carbohydrates, protein and fibre. For iftar, a meal with vegetables, a protein source and a moderate portion of grains can help avoid reliance on fried foods and sweets. She also advises reducing sugary drinks, desserts and frequent snacking gradually, while paying attention to portion sizes.
Dr Sidharth Jaymohan Unnithan, an orthopaedic specialist at NMC Speciality Hospital in Al Nahda, Dubai, says people do not need to stop exercising before Ramadan. He recommends maintaining regular activity and avoiding sudden increases in intensity. Moderate activities such as brisk walking, cycling and light strength training are ideal. Those who already exercise regularly can continue, adjusting their activity to their fitness and recovery. Unnithan advises mobility and strengthening exercises and warns against long periods of sitting or inactivity. During Ramadan, light exercise may be easier before iftar, while moderate aerobic or strength training is generally better scheduled one to two hours after iftar.
Anyone with an existing medical condition, an injury or regular prescription medication should speak to a healthcare professional before fasting or changing an exercise routine. Symptoms such as dizziness, fainting, breathlessness, palpitations, chest pain, confusion, persistent vomiting or severe headaches should not be dismissed as ordinary effects of fasting and require urgent medical assessment, Unnithan said.
The experts’ advice is to use the time before Ramadan to build habits steadily, so the first day of fasting does not also have to be the first day of a completely new routine.