Ramadan: A Time to Embrace Positive Lifestyle Habits

Authors: Dr. Karima Chaabna and Dr. Sohaila Cheema

Ramadan, the ninth month of the Islamic lunar calendar, is a sacred time for Muslims worldwide. During this month, Muslims fast from dawn to sunset, engage in acts of worship, and practice generosity and empathy towards those in need. Ramadan also is an opportunity for self-improvement and embracing positive lifestyle habits.

See below how Ramadan can cultivate healthy habits that can contribute to overall health and wellbeing.

Nourishing the Body

Fasting provides an opportunity to reset dietary habits and focus on balanced, mindful eating. Choosing nutrient-dense foods is essential to maintain sustained energy throughout the day.

Suhoor (pre-dawn meal):

• Opt for foods rich in complex carbohydrates and proteins, such as whole grains, eggs, and yogurt, to provide long-lasting energy.
• Stay hydrated during the non-fasting hours to prevent dehydration during fasting hours.

Iftar (breaking the fast):

• Breaking the fast with dates and water is a healthy tradition, offering natural sugars and hydration to the body.
• Start meals with vegetables and proteins before consuming carbohydrates to prevent blood sugar spikes.
• Avoid processed, very spicy, fried, and sugary foods.
• Choose healthy fats, such as olive oil, avocado, and nuts.

Practice portion control to prevent overeating, aligning with the Islamic teaching of moderation.

Staying Physically Active

While fasting, maintaining physical activity is important for both physical and mental health. Engaging in light to moderate activities, such as walking or stretching, can help maintain energy levels and improve digestion.

• Consider taking a short walk after Iftar.
• Avoid prolonged sitting and engage in short bursts of movement throughout the day.
• Tailor exercise routines to your energy levels, opting for lighter workouts such as yoga or brisk walking.

Prioritizing Sleep

Ramadan’s schedule can disrupt sleep patterns due to late-night prayers and early morning meals. Prioritizing rest is essential for overall health and wellbeing, and adopting healthy sleep habits can help mitigate fatigue.

• Set a consistent sleep schedule, aiming for at least 4 hours of uninterrupted sleep at night.
• Create a restful environment by minimizing noise and light exposure before bedtime.
• Incorporate a short afternoon nap (20–30 minutes) to recharge energy levels.

Managing Stress

While Ramadan is a spiritually uplifting time, it can also be overwhelming due to social gatherings, meal preparations, and additional religious commitments. Managing stress effectively is key to maintaining a sense of balance and wellbeing.

• Daily prayers and mindfulness techniques can help ease stress and promote inner peace.
• Plan meals and tasks ahead of time to reduce last-minute pressure.
• Limit time spent on television and social media to focus on spiritual and personal growth.
• Delegate responsibilities and prioritize essential tasks to avoid burnout.

Building Healthy Relationships

Ramadan is an ideal time to strengthen relationships with family and friends. Acts of kindness and generosity foster a sense of connection and emotional wellbeing.

• Engage in shared activities such as preparing meals together or attending religious gatherings.
• Use this time to mend relationships and extend support to others in need.

Quitting Smoking

Fasting during Ramadan presents a unique opportunity to quit smoking and break free from unhealthy habits. Since smoking is already restricted during fasting hours, it can serve as a steppingstone to quitting permanently.

• Seek professional support through healthcare providers or quit-smoking programs, such as those offered by the Hamad Medical Corporation Tobacco Control Center.
• Replace smoking urges with healthier alternatives, such as deep breathing exercises or chewing sugar-free gum.

Creating Lasting Change Beyond Ramadan

To sustain positive lifestyle changes after Ramadan, it is important to:

• Set realistic goals for health and wellbeing.
• Take small, consistent steps to build long-term habits.
• Reflect and adjust based on personal experiences and challenges.
• Seek professional guidance for personalized health advice.

Ramadan is more than just a month of fasting; it is an opportunity to foster personal growth and embrace a healthier lifestyle. By making mindful choices about nutrition, physical activity, sleep, positive social connections, and stress management, you can pave the way for a healthier future. Let this Ramadan be the beginning of a positive transformation—one that leads to lasting wellbeing and fulfillment.

Ramadan Mubarak!

Sources:

Harvard Medical School | Mayo Clinic | Cleveland Clinic Abu Dhabi | Sleep Foundation | Centers for Disease Control and Prevention | Hamad Medical Corporation Tobacco Control Center

Editing: Julietta Mirghani