8 tips to Stay HEALTHY in Ramadan, According To SUNNAH of Prophet Muhammad (peace and blessings of Allah be upon him)

Prophet Muhammad (peace and blessings of Allah be upon him) has taught us many ways to remain healthy especially during the month of Ramadan. Here are some of the tips that we can learn to stay healthy in this blessed month of Ramadan according to His Sunnah.

During iftar

Make dua during iftar

Fore and foremost in a way to stay healthy is by reciting dua. It is Sunnah when breaking the fast to say ‘Bismillaah,’ followed by  a dua: “Dhahaba al-‘zama’ wa abtallat al-‘urooq wa thabata al-ajr inshaAllah (the thirst is gone, the veins have been moistened, and the reward is assured, if Allah wills).” [1] It should also be accompanied by other dua which includes asking Allah for our good health. It was narrated from Anas (may Allah be pleased with him) that Prophet Muhammad (peace and blessings of Allah be upon him) said: “Three prayers are not rejected: the prayer of a father, the prayer of a fasting person, and the prayer of a traveler.”[2]

person holding brown seeds

Break of fast with dates

Fasting empties the stomach from food, and there is no nourishment to be sent to the different parts of the body. Sweet foods are quickest to be absorbed and processed, especially if they are fresh, so they are more readily digested  to stay healthy. The Prophet (peace and blessings of Allah be upon him) said “when one of you break your fast, let him break on with dates. If he does not have any, let him break it on water for water is pure”[3]

Eating Habit

Moderation in eating and not filling the stomach

The stomach of an adult is about the size of a fist, but it can expand as much as 40 times its original capacity to hold a big meal or large fluid intake. Prophet Muhammad  (peace and blessings of Allah be upon him)  said, “A man does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat enough to keep him alive. But if he must do that, then one-third for his food, one-third for his drink and one-third for his air.”[4]

flat lay photography of vegetable salad on plate

Correct positioning during eating and drinking

As mentioned, the stomach may expand up to 40 times its size. Correct positioning while eating or drinking helps us to fill our stomach at its proportion and remain healthy. He (peace and blessings of Allah be upon him) said, “I do not eat while reclining.” [5]

Do not eat or drink when the food or drink is hot

According to research done in 2009, hot foods and beverages may increase a person’s risk of developing esophageal cancer. That is why Prophet Muhammad (peace and blessings of Allah be upon him)  advised us not to take a hot meal to stay healthy. From Asma bint Abu Bakr, that if she used to cook a broth she would cover it with something until the hot  bubbling steam had left.  Then she said: verily I heard the Messenger of Allah (peace and blessings of Allah be upon him) say: ‘Indeed it is greater Baraka (blessings) in the food from which is not bubbling and steaming.’[6]


Take suhoor because there is a blessing in it

Anas ibn Maalik (may Allah be pleased with him) said: The Messenger of Allah (peace and blessings of Allah be upon him) said: “Eat suhoor for in suhoor there is a blessing.” [7]

Exercise during Ramadan

Do simple Exercise

Research has shown that fasting for 30 consecutive days without performing any physical exercise or activity reduces strength and physical fitness. Muslims have to remain active in the month of Ramadan to stay healthy. It also should be pointed out that doing exercise or playing sport especially in Ramadan, should not distract one from what is more important than that of matters pertaining to this world or the Hereafter. We should perform physical activity for 30 minutes at least every day, two to three hours after Iftar.

man picks up black and grey barbell

Sleeping Pattern In Ramadan

Sleep early

According To Aisyah (may Allah be pleased with her), that Prophet Muhammad (peace and blessings of Allah be upon him) used to sleep early at night, and get up in its last part to pray. He then return to his bed. When the muadhin pronounced the Adhan, he would get up. If he needed a bath he would take it. Otherwise, he would perform ablution and then go out (for the prayer).” [8]

May these tips help us in maintaining our health especially in this blessed month of Ramadan to help us remain energetic and healthy in doing our ibadah towards Him. Ameen. Have a blessed Ramadan.


[1] Narrated by Abu Dawood, 2357; al-Bayhaqi, 4/239; classed as hasan in al-Irwa’, 4/39

[2] Narrated by al-Bayhaqi, 3/345; classed as saheeh by al-Albaani in al-Saheeh 1797.

[3] Narrated by al-Tirmidhi, 658.

[4] Narrated by al-Tirmidhi, 2380; Ibn Maajah, 3349; classed as saheeh by al-Albaani in Saheeh al-Tirmidhi, 1939).

[5] Hadith 5399, reported in Sahih Bukhari

[6] Taken from Silsilah Ahadeeth As-Saheehah of Shaykh Al-Albaani
Translated by Abbas Abu Yahya

[7] Narrated by al-Bukhari, 1923; Muslim, 1059

[8] Hadith No: 247 Sahih Bukhari

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