Although there are still about one hundred days until Ramadan in the UAE, people can start preparing in advance. Gradually adjusting daily habits—including prayer, sleep, eating, and exercise—will help ease the transition to the holy month.
UAE experts recommend starting with achievable steps and building upon them over time, rather than making drastic changes when Ramadan 2027 arrives.
Sheikh Ayaz Khuze, a scholar and Imam from Dubai, stated that spiritual preparation should not begin suddenly on the first day of Ramadan. He advised: 'Start small, but be consistent.' People can begin by maintaining timely prayers, reading a few verses of the Quran daily, and setting aside time for seeking Allah's forgiveness.
Sheikh Ayaz recommended structuring the daily routine around the five daily prayers, and then adding a manageable period for reading and reflecting on the Quran. In his view, the goal is for worship to become part of daily life, rather than something people squeeze into free time.
He emphasized: 'These one hundred days should not be dedicated to achieving perfection. We often make the mistake of wanting to change everything overnight.' Furthermore, he added that those who missed fasting due to menstruation, temporary illness, or travel should make up those days before the next Ramadan, if possible.
Swapna Mary John, a clinical dietitian from the International Modern Hospital in Dubai, advised against sudden, complete dietary overhauls, insisting on gradual changes. She recommended starting by establishing regular meal times, reducing unnecessary snacking, and avoiding heavy food late in the evening.
As Ramadan approaches, people can smoothly shift their bedtime and wake-up times to better align with Suhoor and Iftar. John also advised drinking water regularly throughout the day and cutting down on highly salted or processed foods.
People who drink several cups of coffee or tea daily should gradually reduce their caffeine intake. She warned that sudden cessation during Ramadan could cause headaches, fatigue, or irritability.
The weeks leading up to Ramadan are an opportunity to establish balanced eating habits that can be maintained throughout the month. John recommended including fiber-rich foods, lean protein, fruits, and vegetables in daily meals. These habits will help people transition to balanced meals during Suhoor and Iftar. For Suhoor, options like oatmeal, whole-grain bread, eggs, yogurt, beans, and vegetables providing a mix of carbohydrates, protein, and fiber are suitable. For Iftar, one can choose a dish with vegetables, a source of protein, and a moderate amount of grains to avoid excessive reliance on fried foods and sweets.
John also advised gradually reducing sugary drinks, desserts, and frequent snacks, focusing on portion sizes. Her aim was not to eat less than the body needs, but to develop healthier habits that can be sustained throughout Ramadan.
For Ramadan preparation, it is not necessary to completely abandon physical exercise. Dr. Sidhart Jaymohan Unnitan, an orthopedics specialist at NMC Specialty Hospital in Al Nahda, Dubai, advised maintaining regular activity while avoiding sudden increases in intensity. He noted that moderate activities such as brisk walking, cycling, and light strength training are ideal.
Those who already exercise regularly can continue, adapting their activity to their fitness level and recovery. Unnitan recommended mobility and strengthening exercises and advised against prolonged sitting or inactivity. During Ramadan, light exercises may be easier to perform before Iftar, whereas moderate aerobic or strength training is better planned one or two hours after Iftar.
Individuals with injuries or chronic illnesses should consult their physician before starting or changing their training regimen. Also, individuals with existing medical conditions, injuries, or those taking prescription medications should speak with a healthcare professional before fasting or changing physical exertion.
Unnitan warned that symptoms such as dizziness, fainting, shortness of breath, rapid heartbeat, chest pain, confusion, persistent vomiting, or severe headaches should not be ignored as mere side effects of fasting; they require urgent medical evaluation.
The experts' advice is to use the time before Ramadan to gradually form habits so that the first day of fasting does not mark the beginning of a completely new routine.
