Get Ramadan Ready - Tips to protect your mental and physical health during Ramadan

Author : Dr. Tulika | 18 Dec 2023

As Ramadan approaches, many Muslims around the world are preparing for a month of fasting, prayer, and reflection. While the spiritual benefits of Ramadan are well-known, it's important to also consider the mental and psychological impact of fasting. If you’re planning to fast the whole month in good health, Ramadan Preparation is a key to ensuring a positive and healthy Ramadan experience.

Here are few effective tips to prepare for Ramadan, both Mentally and Physically: 

Understand the Purpose of Fasting 

Before you begin your fast, it's important to understand the purpose behind it. Fasting during Ramadan is a way of practicing self-control and strengthening your relationship with Allah. It's also a way of remembering those who are less fortunate and experiencing hunger on a daily basis. Understanding the spiritual significance of fasting can help you stay motivated throughout the month.

Practice Healthy Habits Before Ramadan 

One of the most important things you can do to prepare for Ramadan is to practice healthy food habits as this helps your body adapt to the intermittent fasting phase in an appropriate way. During the month of Ramadan, you'll be abstaining from food and drink from sunrise to sunset. This can be a challenge, especially if you're used to eating regularly throughout the day. To help make the transition easier, it's important to plan your meals carefully. Adapt healthy meal practices and active lifestyle, add water containing fruits to your diet, adapt healthy cooking methods, use grilled, baked, and air-fried starters instead of the fried ones. Eat foods that are rich in protein and complex carbohydrates, as these will help you stay full for longer. Avoid foods that are high in sugar or processed carbs, as these can lead to a crash later in the day.

Choose the Right Diet  

Fasting is a double edged sword; It has the potential to eliminate disease-causing genetic material when combined with right foods. it can reboot and delete toxins even at a cellular level. It can also be beneficial to both the mental and gut health of the body. This is due to the production of specific hormones and enzymes that are only produced during a healthy fast. To reap the maximum benefits of these enzymes, it is necessary to have a well-balanced diet, which should consist of more plant-based, freshly cooked meals that are both healthy and eco-friendly. When it comes to breaking the fast, it is important to do so in a healthy and appropriate manner. A light meal containing plenty of water, fruits, and vegetables is the best way to break the fast, while avoiding heavy, fried, or fatty foods that can cause digestive problems and make you feel sluggish. Instead, opt for protein-rich foods like lean meats, fish, and beans, and complex carbohydrates such as brown rice and whole wheat bread. A healthy and balanced diet will help maintain energy levels throughout the day, which is essential during Ramadan.

Stay Hydrated 

In addition to food, it's important to also focus on staying hydrated during Ramadan. You'll be abstaining from liquids during the day, so it's important to drink plenty of water during the hours when you're allowed to eat and drink. This can help prevent dehydration, which can lead to headaches, fatigue, and other health issues. Try to drink at least 8-10 glasses of water throughout the day to stay hydrated.

Exercise Little and Often  

Stay active to boost energy levels but avoid strenuous activity during fasting. Consult a physician if you have medical conditions. Begin each day with low intensity stretches and work out a bit after Iftar. Avoid exercising between 4-6 pm to prevent dehydration and injury. Stay away from any high intensity exercise and choose moderate exercise, adjust diet accordingly, and prioritize strength training over cardio to slow muscle loss during fasting.

Prioritize Sleep

Getting enough sleep is crucial for your mental health. To ensure a good night's sleep, consider adjusting your sleeping schedule to accommodate for waking up early for Suhoor, the pre-dawn meal. It's also important to avoid consuming caffeine and heavy meals close to bedtime. Create a relaxing environment in your bedroom by minimizing noise and light disturbances. Finally, try to maintain a consistent sleep schedule, even on weekends, to help regulate your body's internal clock. By prioritizing sleep during Ramadan, you can ensure that you have the energy and focus to fully engage in the spiritual practices of the month.

Manage Your Expectations

Fasting during Ramadan can be a challenging experience, both mentally and physically. It's important to manage your expectations and understand that it's normal to feel tired or hungry during the day. Don't push yourself too hard and listen to your body. If you're feeling tired, take a break and rest. If you're feeling hungry, distract yourself with prayer or other activities. Stay Connected with Friends and Family

During Ramadan, it's important to stay connected with your friends and family. This can help provide you with emotional support and motivation to continue your fast. Plan iftar meals with your loved ones and attend iftar gatherings at your local mosque or community center. This can help you feel connected to your community and provide you with a sense of belonging.

Take Care of Your Mental Health

Fasting during Ramadan can have an impact on your mental health. It's important to be aware of the signs of depression, anxiety, or other mental health issues. If you're experiencing any of these symptoms, it's important to seek help from a mental health professional. You can also try practicing mindfulness or meditation to help reduce stress and anxiety.

Ramadan is a month of spiritual reflection and growth, but it's also a time of physical and mental challenge. By preparing for the month ahead, you can help ensure a positive and healthy Ramadan experience. Remember to focus on self-care, stay connected with your community, and seek help if you need it. By doing so, you can make the most of this special month and come out stronger and more spiritually fulfilled.

Previous Articles Next Articles