Ramadan & the Circle of Better Life – Top Tips to Kickstart Your Wellbeing

Fasting is obligatory for all adults, except for those who are physically or mentally incapable of fasting, pregnant or breastfeeding women, women during menstruation and travelers.

What are the benefits of fasting?

• Enhance physical health: by contributing to weight management, improving cardiovascular health, and strengthening the immune system.
• Mental clarity and focus: by promoting mental acuity, concentration, and brain health.
• Long term wellbeing: by fostering longevity and vitality.
• Turns on the process of autophagy (a process when cells recycle waste material and repair themselves)
• Use your own body fat for fuel
• Practice moderation (nothing is ever good in excess)

Top tips to kickstart your wellbeing during Ramadan

• Eat two balanced & nutritious meals (Iftar which is at sunset & Suhoor which is pre-dawn)
• Don’t skip Suhoor, it’s the only opportunity to eat and drink before a long day of fasting, to provide your body with the necessary energy needed for the day.
• Stay hydrated, drink enough fluids. The best hydrating fluid is water.
• Exercise moderately. Physical activity can improve your health, fitness, and mood, as well as prevent weight gain during Ramadan.
• Ensure adequate sleep. Sleep is vital for your physical and mental wellbeing, as it helps your body repair and regenerate, and boosts your immune system, memory, and mood.
• Spiritual and emotional wellness. Fasting increases your willpower and self-control. It’s a good time to reflect, and practice gratitude.

Ramadan & The Circle of Better Life

Nutrition

Nutrition is vital during Ramadan because it affects your health, energy, and well-being. So, it’s important to eat, drink well before and after the fast

• Break your fast with 2-3 Dates and water, as this is a tradition of the Prophet Muhammed. Dates contain a special carbohydrate blend, fiber and minerals that enhance satiety and prepare the body for digestion.
• Then, have a light soup or salad to prepare your stomach for the main meal (i.e. Iftar)
• Eat a balanced meal at Iftar that includes lean protein (such as yogurt, chicken, and fish), whole grains for healthy carbs, fruits, and vegetables.
• Eat a balanced meal at Suhoor that includes lean protein (such as milk, yogurt and eggs or legumes, beans, and nuts for vegetarians), fruits and vegetables. Avoid fried, spicy and sugary foods, as they can cause indigestion, bloating and weight gain.
• Have a healthy snack between iftar and suhoor, such as nuts, dried fruits, yogurt, or berries with some whipped cream and granola, to keep your metabolism and energy levels up.
• Drink enough water and fluids between iftar and suhoor to prevent dehydration. Avoid caffeinated drinks such as coffee, tea, soda, and they can make you lose more water and cause headaches and irritability.
• Watch your portion size – use the following guide as a reference:
  • 50% for non-root vegetables & some fruits
  • 20% (1 fist) for Root vegetables & whole grain
  • 5% (1 thumb) for fats
  • 25% (1 palm) for a lean source protein
• Use healthy cooking methods such as baking, grilling, steaming or boiling, instead of deep frying.
• Plan your meals ahead of time.

Following the above will help replenish your body with the nutrients it needs and boost your energy.

Physical activity

Exercise during Ramadan can be challenging. Just as it can have various benefits, it also poses some potential problems, such as dehydration, fatigue and muscle loss. The best time to exercise depends on your personal preference, schedule and fitness level.

Here are some tips to help you start:

• Exercising during fasting hours: choose low-intensity activities (i.e. walking, yoga or stretching). Avoid high-intensity or prolonged exercise as they can increase your thirst and hunger.
• Exercising after Iftar time: it’s advisable to wait 2 hours and then you can do moderate to high intensity exercises (i.e. running, cycling, or strength training)
• Exercising before sunrise: here you can do any type of exercise you prefer, however do not overexert yourself and make sure to have a balanced meal and hydrate yourself well to prepare yourself for fasting.

Whatever time you choose, make sure to always listen to your body, and adjust the intensity and duration of the exercise accordingly.

Sleep

As sleep is a very important aspect in health and wellbeing, it can easily be affected by fasting.

• The altered eating and drinking schedule can affect the body’s circadian rhythm which regulates the sleep-wake cycle.
• The Suhoor and Fajr prayer requires waking up early which can reduce the amount of sleep and affect the quality of it, which can affect our memory and learning.
• Late night social gatherings (that increase tremendously during Ramdan) can also reduce sleep duration.
• Bad eating habits such as consuming sugary, spicy, and fatty food at Iftar can cause indigestion, heartburn and gas which also can interfere with sleep.
• The intake of caffeine close to bedtime can stimulate the nervous system and make it harder to fall asleep.

To overcome the above issues, try these tips:

• Plan a sleeping schedule that allows you to get 6 to 8 hours of sleep per day or take short naps (20 minutes) during the day to boost your energy and focus.
• Create a comfortable and quiet sleep environment. Avoid using electronics (mobile, tablets, etc.), the blue light emitted by electronic devices can disrupt your sleep hormone (melatonin)
• Avoid caffeine and heavy meals close to bedtime as they can interfere with sleep onset and quality.
• Exercise regularly but not close to bedtime, as this can raise your body temperature and make it harder to fall asleep.
• Limit your intake of sugary, fatty, salty, and spicy food.

Mental energy

Fasting increases the production of the Happiness hormone “serotonin” but at the same time it can pose some challenges to our mental energy because of reduced sleep quality & duration, dehydration and low blood sugar which altogether can impair our cognitive performance and mood.

Tips to overcome those challenges are:

• Set realistic and attainable goals and monitor your progress throughout the month.
• Maintain a balanced diet and stay hydrated.
• Organize your sleeping schedule.
• Practice relaxation techniques, such as yoga, deep breathing, meditation, and prayer.
• Exercise regularly and engage in activities or hobbies that bring you joy.
• Take breaks when needed.
• Seek support of family and friends
• Focus on the present moment as much as possible and think positively.
• Avoid activities that waste your time, such as excessive TV watching, or mindlessly scrolling through social media, etc.

Remember that Ramadan is not only a time for spiritual reflection, but also a great opportunity to improve your health and wellbeing.

Prophet Muhammed said: ‘A human-being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third for food, one third for drink and one third for air.’

Summary

Managing Nutrition during Ramadan

• Before sunrise: Eat a balanced and nutritious meal (suhoor) that includes complex carbohydrates, low fat dairy products, fruits, vegetables, and healthy fats. Drink plenty of water and avoid caffeinated drinks. This will help you feel energized and hydrated throughout the day.
• During fasting hours: Avoid strenuous physical activity and exposure to high temperatures. If you feel thirsty, rinse your mouth with water but do not swallow it.
• After Iftar: Break your fast with dates and water. Use Hintsa MyPlate guide. Avoid fried, fatty, salty, and sugary foods and beverages. Drink water and herbal teas throughout the night. Have a light snack before going to bed.

Managing Sleep during Ramadan

• Before sunrise: Try to get 6 hours of uninterrupted sleep. Avoid caffeine and alcohol before bedtime, as they can interfere with your sleep quality and make it harder to wake up.
• During fasting hours: If you feel sleepy during the day, take a short nap (20-30 minutes) in the afternoon. This can boost your alertness and mood, without affecting your night sleep.
• After Iftar: Limit your fluid intake close to bedtime to avoid frequent bathroom trips. Create a relaxing bedtime routine that includes reading, meditation, or prayer.

Managing Activity during Ramadan

• Before sunrise: here you can do any type of exercise you prefer, however do not overexert yourself and make sure to have a balanced meal and hydrate yourself well to prepare yourself for fasting.
• During fasting hours: choose low-intensity activities (i.e. walking, yoga or stretching). Avoid high-intensity or prolonged exercise as they can increase your thirst and hunger.
• After Iftar: it’s advisable to wait 2 hours and then you can do moderate to high intensity exercises (i.e. running, cycling, or strength training)