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.
