• Mindful fasting enhances patience, gratitude, and self-awareness during Ramadan.
  • Strength-based workouts before Iftar help maintain energy and muscle tone.
  • Suhoor meals with protein and slow carbs sustain energy all day.
  • Hydration and mindful eating improve digestion and overall well-being.

Ramadan is more than just a period of fasting; it’s a time for spiritual reflection, self-discipline, and holistic well-being. While fasting resets the body, it also offers an opportunity to cultivate mindfulness, adopt a balanced exercise routine, and nourish the body with the right foods. At The Hundred Wellness Centre, wellness experts share transformative tips to help you embrace a healthier and more mindful Ramadan.

Fasting isn’t just about abstaining from food—it’s an invitation to be present. According to Devika Mankani, the centre’s resident psychologist, starting the day with intentional fasting—where you reflect on patience, gratitude, and self-awareness—sets the tone for a meaningful day. When hunger waves hit, mindful breathing techniques (inhale for four counts, hold for four, exhale for six) can help regulate emotions and keep energy levels stable. Breaking fast slowly, savoring each bite, and engaging all senses enhances digestion while reinforcing gratitude. To deepen the experience, keeping a Ramadan Gratitude Journal helps shift focus from deprivation to abundance, making the month more spiritually fulfilling.

Fasting changes the body’s energy reserves, making it crucial to adapt workout routines. Derryn Brown, personal trainer at The Hundred Wellness Centre, recommends strength-based workouts before Iftar or after Suhoor to maintain muscle tone while avoiding exhaustion. High-intensity cardio is best avoided to prevent dehydration. Instead, resistance training and bodyweight exercises help sustain strength and endurance throughout the month.

Nutrition plays a pivotal role in maintaining energy and hydration during fasting hours. At Suhoor, opting for slow-digesting carbohydrates like sweet potatoes and protein-rich foods helps sustain energy throughout the day. Breaking the fast with dates and hydrating with soup before a well-balanced meal—comprising at least 30g of protein and fresh salads—ensures a smooth transition for the body after long hours of fasting. Hydration is equally vital, with ample water intake preventing fatigue and keeping digestion optimal.

Beyond expert guidance, The Hundred Wellness Centre provides a tranquil retreat for individuals seeking a deeper connection with their body and mind during Ramadan. Whether it’s mindful eating, a structured fitness routine, or wellness workshops, the centre offers a holistic approach to well-being—ensuring that this Ramadan is not only about fasting but also about self-care, mindfulness, and rejuvenation.

Visit The Hundred Wellness Centre in Jumeirah 1, Dubai, for expert-led wellness support throughout Ramadan. For more details, visit The Hundred Wellness Centre | Dubai.