Ramadan 2026: Insights from the medical experts at Clinique La Prairie
As Ramadan is now underway, many are already adapting to new rhythms of fasting, prayer and late-night gatherings. While the spiritual benefits of the month are profound, the physical adjustments can take time. With the right approach, fasting can become a powerful reset for metabolism, digestion and mental clarity.
Medical Director Dr. Adrian Heini shares science-led guidance to help you sustain energy, balance and wellbeing throughout the remainder of the holy month.
Stay hydrated:
After several days of fasting, dehydration may already be manifesting as fatigue, headaches or low concentration, particularly in warmer climates as Dubai. Clinique La Prairie recommends focusing on consistent hydration between Iftar and Suhoor, rather than drinking large amounts at once:
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Sip water regularly throughout the evening.
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Include mineral-rich broths or electrolyte-balanced fluids (if medically appropriate).
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Add hydrating foods such as cucumber, citrus fruits, watermelon and leafy greens.
Support Digestive Ease:
If bloating, reflux or heaviness have already appeared, it may be a sign that Iftar meals are too rich or too rapid. There is a tendency to ingest excessive spices at the break of fast such as peppers, zaatar and sugars, all of which increase levels of sugar in blood, leading to possible diabetes and obesity.
The medical team advises:
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Eating slowly and mindfully.
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Choosing lightly spiced dishes.
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Replacing heavy desserts with fruit-based options.
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Drinking calming herbal infusions such as chamomile, fennel or mint after meals.
A supported digestive system enhances nutrient absorption and improves sleep quality.
Maintain consistent movement:
The medical team underscores that preserving muscle mass during fasting is crucial for metabolic health and healthy aging. Even short, low-impact strength sessions help maintain insulin sensitivity and circulation.
Avoid high-intensity workouts while dehydrated during the day, but rather opt for moderate work out sessions such as aqua gym, swimming, pilates, yoga or low-impact gym sessions. Or take a walk 1 to 2 hours after iftar, all of which work on the elasticity of your body as well as have a calming effect on your mind.
Protect Sleep Rhythm:
With altered meal timing and social gatherings, sleep patterns are often disrupted during Ramadan.
To maintain hormonal balance and recovery:
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Wait at least 1.5–2 hours after a heavy meal before sleeping.
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Keep daytime naps under 20 minutes.
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Reduce screen exposure 30–60 minutes before bed.
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Maintain as consistent a sleep schedule as possible.
If sleep difficulties persist, herbal infusions of verbena, chamomile and hot milk may support relaxation. Any supplementation, including melatonin, should be taken under medical supervision. Quality sleep remains essential for immune function, metabolic repair and emotional resilience.
Supplements: Personalised
If nutrition, hydration and sleep are well managed, additional supplements may not be necessary. However, depending on individual needs, some may benefit from:
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Vitamin D3 (particularly if sun exposure is limited)
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Vitamin C and B-complex vitamins to support energy metabolism
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Omega-3 fatty acids for anti-inflammatory support
With over 90 years of expertise in longevity medicine, Clinique La Prairie continues to advocate for a preventive, science-led and holistic approach to health. Ramadan offers a unique opportunity to recalibrate metabolism, strengthen discipline, improve dietary awareness and nurture mental clarity. When fasting is supported by conscious hydration, balanced nutrition, restorative sleep and mindful movement, it becomes not only a spiritual practice, but a powerful longevity ritual.
