Ramadan in UAE: Fasting this winter? Doctors share how to avoid flu, cold

As Ramadan coincides with the cooler months, doctors and dietitians in the UAE are advising residents to pay extra attention to their immune health while fasting. Seasonal flu, colds and other respiratory infections tend to rise during winter, and changes in sleep, hydration and eating patterns can make the body more vulnerable if not managed carefully.

Dr Sherin Hussain, Specialist in Internal Medicine at Abu Dhabi’s Medeor Hospital, noted that maintaining immunity during Ramadan is possible with the right nutrition, hydration and routine.

According to Dr Hussain, a balanced diet during iftar and suhoor plays a critical role in keeping infections at bay.
“Key immune-supporting nutrients include vitamin C, vitamin D, zinc, adequate protein and omega-3 fatty acids,” Dr Hussain said.
Vitamin C-rich foods such as citrus fruits, berries and peppers help strengthen the body’s defence system. Vitamin D – obtained from sunlight, fortified dairy products and eggs – supports immune regulation. Zinc, found in legumes, nuts and seeds, and sufficient protein from eggs, fish, lean meat and beans are equally important.

Dr Hussain also highlights the role of gut health in immunity.
“Probiotic-rich foods like yogurt help support gut immunity.”

Jaseera Maniparambil, Clinical Dietitian at Aster Clinic, noted that immunity also depends on regular intake of iron and good-quality protein.

“Spices like turmeric, ginger, and garlic support immunity due to their anti-inflammatory and antimicrobial properties,” she said.

Dehydration can weaken the body’s natural defences, especially when fasting for long hours.

Dr Hussain recommends drinking 8 to 10 cups of water between iftar and suhoor, spaced evenly rather than consumed all at once, and limiting caffeine and sugary drinks, which can contribute to dehydration.

Beyond diet, simple preventive measures can significantly reduce infection risk. “Practice good hand hygiene, avoid close contact with sick individuals, and maintain a balanced diet to support immune function,” she said.

Meanwhile, Maniparambil noted that water should be the main fluid, supplemented with soups, herbal teas, and water-rich fruits and vegetables such as watermelon, oranges, cucumber and tomatoes.

“Proper hydration keeps the throat and nasal passages moist, reducing infection risk,” Maniparambil said.

Sleep disruption is common during Ramadan, but inadequate rest can suppress immunity.

“Sleep is essential for immune regulation. Aim for seven to nine total hours of sleep daily, even if split between nighttime sleep and short naps,” Dr Hussain said.

She suggested maintaining a consistent routine, limiting late-night screen exposure and scheduling rest strategically to avoid sleep deprivation.

Maniparambil stressed on consistent meal times, light physical activity after iftar, and regular daylight exposure.

“Avoid heavy meals before sleep to improve rest and immune function.”

For those considering additional support, Dr Hussain noted that certain supplements can be taken safely outside fasting hours.

“Vitamin D, vitamin C, zinc and probiotics can be taken between iftar and suhoor,” she said.

Dr Hussain also highlighted that the annual flu vaccine is recommended and does not invalidate the fast.

Maniparambil added that preventive measures like frequent handwashing, avoiding close contact with unwell individuals, and wearing masks in crowded indoor places during winter reduce infection risk.

Both experts also highlighted that regular moderate exercise and stress management further strengthen immune resilience during Ramadan.