Millions wait every year for the blessed month of Ramadan, but many forget the importance of preparing their bodies nutritionally to adapt to the long fasting hours, which helps them avoid headaches, fatigue, and stomach pains.

Preparing the body to adapt to fasting during Ramadan should begin in the few days leading up to the blessed month, and this is done by making changes to the diet that the individual follows on regular days.

Coffee Lovers:

Nutrition specialist Mohamed Al-Husseini says that coffee lovers and those who consume beverages with a high caffeine content should train themselves to reduce the amount they consume daily from these drinks a few days before Ramadan to avoid severe headaches in the first days of Ramadan due to their bodies not receiving the usual dose of caffeine. He pointed out that those who usually drink 4 cups of coffee daily should reduce this amount, at least by half, in the few days preceding the start of fasting.

Reducing cigarette quantities:

According to Al-Husseini, what applies to coffee also applies to smoking, where smokers should start reducing the number of cigarettes they consume by half in the few days before the start of fasting, which helps them alleviate symptoms of anger, fatigue, and difficulty concentrating in the first days of fasting. He noted that fasting could be an opportunity to quit smoking altogether.

A transitional step in reducing food intake:

Al-Husseini also explains that in the days preceding the start of Ramadan, it is recommended not to overeat. One should begin reducing their food portions to help the body get used to consuming fewer calories. He pointed out that skipping breakfast in the few days before fasting starts is a transitional step to get the body used to eating only two meals daily, with the first meal around 2 PM, emphasizing the need to avoid snacks between main meals to prevent feeling hungry when fasting begins.

Reducing salt and hot spices:

Al-Husseini also added that those planning to fast during the holy month should avoid excessive salt or unhealthy hot spices when preparing their meals a few days before fasting starts, as this helps prevent their bodies from becoming dehydrated and feeling thirsty during the early days of fasting, since salt increases the body's need for water. He also emphasized the importance of drinking plenty of water before fasting begins, at a rate of no less than two liters, and regulating sleep hours, which helps the body prepare well for the demands, enabling it to overcome much of the tiredness, hunger, and headaches.