What is Ramadan? A guide to fasting, wellbeing and support at work

What is Ramadan?

Ramadan is the ninth month of the Islamic calendar and one of the most important times of the year for Muslims. The Muslim Council of Britain describes it as the month when Muslims are expected to fast from dawn until sunset. It is also a time for prayer, reflection, charity and time with family and community.

Because the Islamic calendar follows the moon, Ramadan starts about 10 to 11 days earlier each year. Suhoor is the meal eaten before dawn, before the fast begins, and iftar is the meal at sunset that breaks the fast, often shared with family and friends. The month ends with Eid al-Fitr, a celebration marked with prayers, meals and time with loved ones.

What is it like to fast while working?

We spoke to our colleague Javed, who has observed Ramadan since he was eight, about how he manages fasting alongside work.

Javed has learned to plan his day around his energy levels. "I am most productive in the morning, usually until about 1pm. That is when I take my break, either a short rest or a walk for some fresh air. If I have eaten well at suhoor, I feel fine for most of the day." Planning demanding tasks for when your energy is highest, and keeping lighter tasks for the afternoon, can help.

Broken sleep is one of the hardest parts. "Waking up early for suhoor means broken sleep, which can leave you tired during the day. However much I prepare for that early alarm, it is always tough." Going to bed earlier where you can, and resting during the day if you need to, can make a difference.

How can you eat well during Ramadan?

Javed is careful about what he eats. "Many people assume you lose weight during Ramadan, but it is easy to gain weight by eating a lot of fried food at iftar. I try to stick to balanced meals with plenty of protein. Eggs, yoghurt, peanut butter and dates help me keep my energy steady."

Health advice supports that approach. For suhoor, Diabetes UK suggests high-fibre starchy foods such as oats and high-fibre cereals, which are absorbed more slowly and help keep your energy steady through the day. At iftar, it suggests opening the fast with a glass of water, and NHS advice in Wales notes that dates are a good way to break the fast, while warning that deep-fried, creamy and sweet foods may lead to weight gain.

Staying hydrated matters too. The Muslim Council of Britain advises drinking plenty of water during non-fasting hours, and NHS North East London recommends avoiding caffeinated drinks. Fluid-rich foods such as fruit, vegetables, yoghurt, soups and stews can help, and cutting down on salty food can make you less thirsty.

For Javed, mindset matters as much as food. "If you are mentally prepared, fasting is not as hard as people think. That first sip of water at iftar makes it all worth it."

Who should take care with fasting?

Fasting is not suitable for everyone, and Islam recognises this. Diabetes UK explains that people who are ill or have medical conditions do not have to fast, and this can include people living with diabetes. NHS North East London lists people who are unwell, people with a poorly controlled long-term condition, people who are very frail, and women who are pregnant or breastfeeding among those who may not need to fast, and suggests speaking to your imam if you are unsure.

If you take regular medicine, NHS North East London advises continuing to take it during Ramadan, but checking with your GP or pharmacist whether the dose or timing needs to change. Do not stop or change your medicine without advice. If you become unwell while fasting, consider breaking your fast. If you have diabetes, Diabetes UK advises breaking the fast if your blood sugar falls below 4 mmol/l or you have signs of illness or dehydration.

How can colleagues and employers help?

"A little flexibility makes a big difference," says Javed. "Being able to adjust my hours so I can break my fast at home has really helped."

The Muslim Council of Britain encourages employers to consider flexible working and adjusting working hours during Ramadan. Other simple steps include avoiding important meetings or demanding tasks late in the afternoon, being thoughtful when planning team lunches or events with food, and, most simply, asking colleagues what would help rather than assuming.