As Muslims and Christians prepare for the fasting seasons of Ramadan and Lent, health experts have advised Nigerians to take deliberate steps to protect their wellbeing before and during the spiritual exercise.
They noted that simple lifestyle adjustments made days ahead of fasting can significantly reduce fatigue, dehydration, and other health risks often linked to prolonged abstinence from food.
Ramadan, the ninth month of the Islamic calendar, requires Muslims to fast from dawn to dusk, while Lent is a 40-day period of prayer and fasting observed by millions of Christians worldwide ahead of Easter.
In separate interviews, public health specialists emphasised the need for moderation, balanced nutrition, and medical guidance—particularly for people with underlying health conditions.
A Public Health Physician, Prof. Adebayo Onajole, explained that gradual preparation is key to safe fasting.
“Individuals should begin reducing their food portions before fasting starts so that the body can adjust to smaller quantities,” he said. According to him, conditioning the body ahead of time not only supports physical health but also enhances the mental clarity needed for spiritual reflection.
Onajole further advised individuals with chronic conditions such as hypertension and diabetes to seek medical evaluation before participating in fasting.
“People with general medical conditions, especially chronic illnesses, need proper medical guidance. It is important to consult a healthcare professional to determine whether your body can safely tolerate fasting,” he said.
He also warned against engaging in strenuous activities during fasting periods. Excessive sweating, he noted, can lead to significant fluid loss, which may be difficult to replace while abstaining from food and water.
“Reduce strenuous activity and limit intense exercise, since your energy intake has decreased. Heavy exercise can increase muscle strain and may be harmful,” he cautioned.
The physician added that individuals on routine medications—particularly those required at short intervals—or those prone to fluctuating blood sugar levels should reconsider fasting.
“Extremely low blood sugar can quickly lead to unconsciousness and serious complications. If you are on regular medication or feel unfit, you should not fast,” he advised.
Also speaking, Prof. Ignatius Onimawo, a Professor of Public Health Nutrition and former Vice-Chancellor of Ambrose Alli University, warned against unhealthy eating habits during fasting.
“Fasting is a natural aspect of life and can even support weight control. However, a common mistake is assuming that you must combine all missed meals into one heavy meal after breaking the fast,” he said.
According to him, consuming excessive calories without physical activity can lead to fat accumulation and weight gain.
Onimawo recommended breaking the fast with light, easily digestible foods before progressing to heavier meals.
“You should not start with heavy foods immediately. Begin with something light, such as pap, to prepare the stomach. After that, you can gradually eat more substantial meals,” he advised.
He also stressed the importance of nutrient-rich foods and adequate hydration.
“When fasting for long hours, the body needs to replenish lost vitamins and minerals. If you eat rice, for instance, accompany it with vegetable stew or soup. Rehydration and nutrient replacement are essential,” he said.
The experts concluded that with proper preparation, moderation, and medical advice where necessary, fasting can be observed safely without compromising health.