Most of us have aimed at adopting a healthy lifestyle, but, it has always stopped at just that — an aim. Ramadan allows us to embrace the benefits of fasting while staying healthy on a holistic level. The World Health Organization (WHO) has also highlighted that fasting during Ramadan could improve our mood, and reduce stress, anxiety, and depression.
With that in mind, let’s take a closer look at how we can pay attention to our health during the holy month — and beyond — by making small adjustments in our daily routine.
Get your nutrients right in Ramadan
Suhoor (the early morning meal), and Iftar (the meal to break our fast), are essential for physical and spiritual well-being. Suhoor provides us with strength, while Iftar fosters gratitude and togetherness.
While fasting, it can be tempting to opt for quick and easy meals like fast food, instant noodles and sugary foods. However, these dietary choices can make us sluggish and dehydrated. Therefore, it is best to have a balanced and nutritious diet with:
- Protein-rich food items like eggs, tofu, and skinless meat
- Low-fat dairy products
- Slow-release carbohydrates like oats, rice and whole meal or multigrain bread and cereals
- Organic fruits and vegetables like watermelon and cucumbers
Nuts like almonds, pistachios and walnuts - Staying hydrated by drinking 8-10 glasses of water
Having nutritious meals with mindfulness and gratitude can improve our energy levels, promote healthy eating habits, and support overall well-being.
Prioritize rest throughout Ramadan
Sleep patterns could change in Ramadan, but it is vital to get adequate rest. To stay energized, rest after Suhoor and Fajr, take power naps during the day and aim for seven to eight hours of quality sleep at night.
Some ways to enhance our sleep quality are improving our sleeping environment by avoiding distractions, and creating a relaxing pre-sleep routine with prayer, silent reflection or reading. Additionally, fasting during Ramadan can act as a form of detoxification, allowing our body to eliminate unnecessary toxins/chemicals and improve our metabolic processes.
Focus on personal and spiritual growth
Our daily routine is bound to change in the time of Ramadan with different mealtimes, work hours, and sleep schedules. This could sometimes lead to changes in our energy levels, moods, and ability to focus. To stay centered and focused throughout the holy month, here are a few things we can do:
- Connect and celebrate with others through Iftars and meaningful conversation
- Engage in acts of spiritual purification that stem from kindness and charity
- Embrace mindfulness with prayer and reflection
Set personal goals for spiritual development Adopting these practices will help us focus on our holistic well-being, stay mindful and spark optimism.
Stay active and listen to your body
Being physically active while fasting could help us stay healthy during Ramadan. It could be as simple as taking short walks or stretching before or after Suhoor or Iftar, when energy levels are at the highest.
For those who exercise regularly, try to maintain the same frequency, intensity, and duration to stay energized throughout the day. That being said, listen to the body and avoid overexertion.
Additionally, to ensure your well-being during Ramadan and beyond, it’s important to undergo regular health screenings. For instance, the Dubai Health Authority offers the Basmah patient support program, which provides full coverage for breast, colon, and cervical screenings and treatments for all Dubai residents who are enrolled in the Basic health insurance plan.
Conclusion
By choosing healthy eating habits, staying active, and prioritizing rest and growth, we can enhance our physical, mental, emotional, and spiritual wellness. However, always consult your physicians regarding adjustments to the dosage of your chronic medications alongside before making any dietary or exercise changes.
In a nutshell, remember, the key to staying healthy and happy during Ramadan and beyond is balance, consistency, and self-care.
