Health guidelines during the month of Ramadan include:

1.            Timing of Iftar and Suhoor: It is preferred to have an early Iftar and a delayed Suhoor following the example of Prophet Muhammad (peace be upon him). This helps maintain good health and avoids long fasting periods.

2.            Suhoor meal should be nutritious and include complex carbohydrates, protein, and fiber-rich foods. Choose whole grains, fruits, vegetables, and plant-based proteins for sustained energy throughout the day.

3.            Stay hydrated during fasting hours by drinking plenty of water, herbal tea, and hydrating fluids to prevent dehydration. Avoid beverages high in caffeine and sugar, as they can contribute to dehydration.

4.            Begin Iftar with dates: It is recommended to break the fast with dates, following the tradition of Prophet Muhammad (peace be upon him). Dates are high in sugar, making them easily digestible and quickly raising blood sugar levels.

5.            During the evening hours between Iftar and Suhoor, choose healthy snacks such as fresh fruits, nuts, yogurt, and whole grain baked goods. These snacks can provide sustainable energy and help control hunger.

6.            Engage in light to moderate physical activities during fasting hours. Practice light exercises like walking or stretching to maintain your physical fitness level. However, avoid intense workouts during fasting hours to prevent exhaustion and dehydration.

7.            Limit excessive TV watching and video gaming, especially for children. Focus on other activities that promote movement and social interaction.

8.            Enhance mental health and family bonding during Ramadan. Allocate time for relaxation and stress relief, away from excessive pressures. Engage in activities such as meditation, reading, listening to calming music, or any other activity that improves mental well-being.

9.            Sleep and rest: Ensure an adequate amount of sleep and rest during Ramadan. It is advisable to divide sleep time appropriately between Suhoor and Iftar to maintain alertness and focus during the day.

Remember that health guidelines may vary from person to person, and it is advisable to consult a doctor or seek advice from accredited health authorities for suitable and individualized recommendations based on your health condition