‘Know your numbers’ for a healthier Ramadan

2026-03-09 - 01:44

Malaysians are urged to include health screenings as part of festive preparations. (Envato Elements pic) KUALA LUMPUR: During Ramadan, Muslims embrace a time of fasting, reflection and family togetherness. But while the month encourages spiritual discipline and self-restraint, health experts remind the public that caring for the body is equally important, especially during long fasting hours. Consultant endocrinologist Dr Malik Mumtaz said Ramadan can be a meaningful opportunity for Malaysians to pay closer attention to their health, particularly conditions that often develop quietly without early symptoms. “Ramadan is a time of renewal, but we must also ensure our bodies are healthy enough to sustain the fast,” he said. “I regularly see patients who struggle during Ramadan because of underlying undiagnosed conditions. Simple screening before or early in the fasting month can help people fast more safely and confidently.” He explained that fasting brings significant changes to daily routines, meal timing and sleep patterns. For most healthy individuals, the body adapts well; but for those living with undiagnosed conditions such as diabetes, hypertension or early-stage kidney disease, these changes can place additional strain on the body. “Ramadan changes how the body processes energy,” Malik added. “Long hours of fasting followed by a sudden intake of carbohydrates at iftar can sometimes reveal underlying metabolic imbalances.” Symptoms such as extreme fatigue, dizziness, excessive thirst or difficulty concentrating are often dismissed as normal hunger. However, Malik cautioned that these signs may indicate deeper health issues that should not be ignored. Beyond bazaar temptations Ramadan bazaars and festive meals offering a wide variety of traditional foods and drinks are an important part of the season. While these bring joy and social connection, doctors advise moderation and mindful choices. Dr Malik Mumtaz. High-sugar drinks and deep-fried foods can cause sharp fluctuations in blood sugar levels, placing additional stress on the pancreas and kidneys. Rather than avoiding festive foods altogether, the key lies in moderation and better food choices. “Enjoy the food, but practise moderation,” he said. “Simple habits such as drinking more water, controlling portions, and not skipping sahur can make a significant difference.” He added that sahur should include complex carbohydrates and fibre-rich foods to help sustain energy levels throughout the day. As for the common misconception that physical activity should stop during Ramadan to “save energy”, Malik points out that light to moderate movement can help keep the metabolism active. “The physical movements during terawih prayers already provide gentle exercise that supports digestion and joint mobility,” he said. “Adding a short walk after iftar can further help the body manage blood sugar levels.” Such activities, he added, complement the spiritual aspects of Ramadan while supporting overall well-being. And with Hari Raya fast approaching, Malik says it is important to “know your numbers” by including health screenings as part of festive preparations. Simple exercise such as going for a short walk can help the body manage blood sugar levels. (Bernama pic) “Waiting for symptoms is a dangerous game. By the time you feel sick, the damage may already be advanced,” he said. “A quick screening at a local community pharmacy or clinic – checking HbA1c, blood pressure and kidney function – is one of the most responsible acts of self-care you can perform this month.” He also advises those with existing medical conditions to consult their doctor before fasting. “While it is a religious obligation, there are categories of individuals who should not fast because it could be detrimental to their health. These include individuals with renal impairment, those requiring multiple insulin injections, and pregnant women.” Notably, such screenings also support the health ministry’s efforts to tackle non-communicable diseases in Malaysia. “Health is an amanah – a trust given to us,” Malik concluded. “By screening early and eating mindfully, we are not just completing a fast but ensuring we remain healthy enough to enjoy many more Ramadans with our families.”