Ramadan 2025 begins with fasting tips for better heart health and energy

Ramadan begins on 19 February this year, marking a month of intermittent fasting for Muslims worldwide. Observers abstain from food and drink from dawn to sunset, with many in Kazakhstan's capital, Astana, expected to take part. While exact participation numbers remain unclear, the city's diverse population—including a large Sunni Muslim community—means heart health traditions will shape daily routines for many.

Fasting during Ramadan can bring health benefits, such as improved digestion and detoxification. The body naturally reduces fat and activates internal resources when food intake is limited to pre-dawn (suhoor) and post-sunset (iftar) healthy recipes. However, dietitian Zhanna Nurbergen warns that improper eating habits can weaken the immune system.

To stay healthy, Nurbergen advises starting iftar with warm water and dates, followed by a 15-minute break before eating a light salad. Protein-rich foods like meat, fish, chicken, and bone broth should be eaten two to three times daily. Complex carbohydrates, whole grains, vegetables, and fruits are also recommended to maintain energy levels.

Certain foods should be avoided to prevent health issues. These include nitrite-preserved products, sweets, refined flour items, energy drinks, and greasy dishes. Nurbergen also stresses that fasting may not suit everyone, particularly those with chronic illnesses. Consulting a doctor beforehand is strongly advised.

Astana's 1.6 million residents reflect a mix of cultures and traditions. While around 73% of Kazakhstan's population identifies as Sunni Muslim, urban lifestyles and secular influences—alongside a significant Russian minority—mean observance rates may vary compared to rural areas.

Ramadan offers a chance for spiritual reflection and physical renewal, but careful meal planning is essential. Following dietary guidelines helps avoid fatigue and supports overall well-being. Those with health concerns are urged to seek medical advice before participating in the fast.