Health Update: Staying Healthy During Lent, Ramadan Fasts – What Experts Say

As the Lenten season and Ramadan fasting enter critical stages for both Christians and Muslims across Nigeria, millions of the faithful will abstain from daytime meals not only as an act of devotion but also as a path to deeper spiritual reflection.

For Christians, fasting during Lent commemorates the 40-day fast of Jesus Christ in the wilderness. The period is marked by self-denial, prayer, and acts of charity aimed at strengthening faith and fostering compassion for the less privileged.

While fasting strengthens spiritual discipline and fosters empathy for the less fortunate, health experts say it also requires careful attention to nutrition, hydration, and rest. For many observers, striking the right balance between religious commitment and physical well-being has become essential to ensuring that the period remains both spiritually fulfilling and physically sustainable.

A Lagos-based priest reminded parishioners that fasting is a spiritual discipline meant to draw believers closer to God.

“It’s Christ’s command. ‘When you fast,’ strip excess to refocus on God,” he told worshippers.

Similarly, fasting holds profound spiritual significance in Islam. According to Islamic scholar Baba Aliyu, fasting during Ramadan is one of the fundamental pillars of the Muslim faith.

He explained that the practice, which is commanded in the Quran, is intended to cultivate God-consciousness, self-discipline, and compassion for the less fortunate.

“When the month of Ramadan began, revelation came down. Fasting is prescribed for you as it was for those before you, that you may become righteous,” he said.

“Fasting purifies the soul, strengthens community bonds through shared iftar meals, and earns forgiveness. It’s not just abstaining from food but from sin,” he added.

Beyond its spiritual significance, health experts also say fasting can provide certain physical benefits when done properly. According to nutrition experts, intermittent fasting may help reduce body weight, improve blood sugar regulation, and lower inflammation.

A dietitian, Abayo Olajide, advised that Nigerians can remain healthy and energetic during fasting periods by prioritising proper hydration, balanced meals, and moderate physical activity.

He explained that fasting can offer metabolic benefits, including improved insulin sensitivity, provided individuals avoid common dietary mistakes, especially during the hot and humid weather.

“Load suhoor with oats, beans or yam porridge plus eggs and avocado for slow-burn energy that lasts till dusk,” Olajide said.

He also recommended that people break their fast gradually.

“Break iftar gently: three dates, water, then vegetable soup with fish and plantain to stabilise blood sugar without spikes,” he advised.

With temperatures rising across many parts of the country, dehydration remains one of the most immediate risks for those observing the fast.

Olajide stressed that the timing of water consumption is more important than simply drinking large quantities at once.

“Consume at least two to three litres of water between sunset and dawn rather than gulping it all at once,” he said.

He further cautioned against beverages that may worsen dehydration.

“It is also critical to avoid fluid thieves like coffee and highly caffeinated drinks, which act as diuretics and strip the body of moisture,” he added.

Instead, he encouraged the consumption of water-rich fruits such as watermelon and cucumber during suhoor or iftar to help maintain electrolyte balance.

For physical activity, Olajide advised moderation, suggesting that light exercise can still be beneficial.

“Light 30-minute walks after iftar burn fat, lift mood and ease bloating, but workouts should be reserved for the evening,” he explained.

“No gym during fasting hours because your body needs reserves,” he cautioned.

He also urged those fasting to pay attention to warning signs such as dizziness or heart palpitations.

“If these symptoms occur, the fast should be ended immediately to prevent medical emergencies,” he said.

According to him, with balanced nutrition, proper hydration and mindful physical activity, Nigerians can maintain both spiritual devotion and physical wellbeing throughout the fasting season.