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Ramadan is a time for spiritual renewal. Add in some of the year s hottest wellness tech, and the practice can become even richer. From wellness apps that track fasting benefits to smart devices designed to aid prayer and mindfulness, innovation is helping bridge tradition with modern wellness.
At the heart of this sacred month is the ritual of fasting, which has deep historical roots and modern scientific validation. Beyond its spiritual dimensions, fasting during Ramadan also has significant health benefits. The latest studies have shown it lowers markers of inflammation and oxidative stress, which are linked to chronic diseases such as diabetes and arthritis. Health coach and registered dietician Zeina Soueidan explains, “Fasting stimulates brain-derived neurotrophic factor, a protein that supports learning, mental focus, and memory. When glucose levels drop during fasting, the body produces ketones, which become the main energy source for the brain and can enhance clarity and mental focus.” Wellness and fitness expert Yasmine Khattab highlights, “Scholars and healers from centuries ago understood the profound connection between fasting, health, and spiritual clarity. Modern science is catching up, and we’re beginning to understand the mechanisms behind the timeless practice.” A study in the New England Journal of Medicine confirmed “fasting’s ability to improve brain function, protect against diseases like diabetes and enhance overall metabolic health,” Khattab adds. Another benefit recently identified is autophagy—a cellular “cleanup” whereby cells degrade and recycle unwanted or dysfunctional components. Inducing autophagy through fasting helps decrease blood lipid values, improve insulin sensitivity and blood glucose levels, and reduce inflammation, Soueidan explains.
Easing into the month with a clear plan can transform the experience, and building a deeper awareness of how the body functions during Ramadan will help you counter the urge to overindulge at iftar and benefit from the rewards of the fasting period. Apps like MyFitnessPal make it easier to track your nutritional intake, helping you stay properly nourished. “All this can be managed if you prepare a few days in advance by starting to decrease your meal numbers, shorten your feeding window, hydrate well, and avoid diuretic products like coffee and soda,” says Soueidan. This preparation will help reduce the urge to overindulge when breaking the fast. From a nutritional standpoint, your plate should ideally comprise “a quarter protein, a quarter carbohydrates, and half colorful veggies. Try to have a second meal before midnight and wake up before dawn for a light bite or protein shake to provide energy for the day,” she advises. For hydration hacks, Khattab advises to “Eat your water! Watermelon and citrus fruits deliver both hydration and micronutrients. Drink mindfully—it’s also a Prophetic practice, so take the opportunity to observe it during Ramadan. And add minerals to your water as needed; electrolytes with no added sugar are good options.”
Even with these benefits, fasting can sometimes leave you feeling drained, foggy, or unfocused. That’s why prioritizing sleep is so important to stay balanced and energized. Stephan Muller, marketing director of health and fitness wearable Whoop says one of the greatest challenges to wellbeing during Ramadan is managing a lack of shuteye. “Fasting hours disrupt your usual sleep routine, leading to accumulated sleep debt,” he shares. Getting less sleep than your body requires makes it more difficult to recover and sustain energy levels, with research suggesting it can take up to four days to recover from just one hour of lost sleep. “Deep sleep, or slow wave sleep, is when your body physically restores itself, as the majority of human growth hormone is produced during this stage.” Wearing a hi-tech tracker like Whoop, which measures your sleep data, suggests your optimal schedule, and wakes you up with a gentle haptic alarm, can help you stay on top of your sleep needs during the Holy Month. By monitoring sleep patterns and providing personalized insights, these tools can empower you to make adjustments that optimise energy and wellness throughout Ramadan. And don’t underestimate the humble power nap, these 20 to 30-minute bursts of sleep will do wonders for a body in need of a catch-up and can help boost alertness, fight fatigue, and counteract the effects of sleep debt. Improving the quality of your slumber will also help keep cravings in check. “Research has found that poor-quality sleep may be associated with an increase in the hormone ghrelin, which stimulates hunger, and a decrease in the saturating hormone leptin, making it harder to control food cravings while increasing overall food consumption,” Muller says.
When it comes to physical activity, timing and intensity also play a role in maintaining balance throughout the month. Muller advises, “Avoid high-intensity workouts too late in the evening as they can increase adrenaline, raise body temperature, and elevate heart rate, all of which make it harder to wind down. Instead, time your workouts for when you have peak energy.” The Nike Training Club app features more than 200 free workouts plus a workout planner to schedule your exercise, while YouTube has numerous 30-day Ramadan workout plans. Khattab says, “Adjust intensity based on your energy levels. You might not lift as heavy or do as many sets, but the point is to not break your routine and preserve your muscle mass.” She also stresses the importance of incorporating NEAT: non-exercise activity thermogenesis, such as walking and doing moderate tasks and chores, which keeps you moving without overexertion.
Physical health is just one part of the equation during Ramadan. A deeply spiritual time for reflection and renewal is another important aspect. In our tech-enabled world, tools that encourage mindfulness and spirituality while aligning with modern needs can play a crucial role. One example is the Sabr app, a guided meditation platform designed specifically for Muslims. Meaning “patience” in Arabic, Sabr represents a deeper sense of introspection and offers research-backed guided meditations and talks through an Islamic lens that target and foster your ability to have sabr.
Ramadan is about community, and there is nothing better for your physical and mental well-being during the Holy Month than to connect meaningfully with loved ones, share meals, and strengthen bonds of compassion and support. At the same time, dedicating moments to personal reflection and spiritual growth ensures a harmonious balance between outward connection and inward renewal. “Ramadan is a balance between being social and having that alone time to worship and reflect,” Khattab concludes. This duality underscores the beauty of the Holy Month, creating a holistic sense of peace and purpose.