Ramadan and lifestyle

Authors: Dr. Karima Chaabna and Dr. Sohaila Cheema

Ramadan is the ninth month of the Islamic lunar calendar, a holy month for Muslims worldwide. During this month Muslims fast from sunrise to sunset, increase recitation of the Holy Quran, pray, reflect, engage in community connectedness, and practice empathy for the less fortunate with acts of charity. Ramadan is perceived as an opportunity to develop physical and religious self-discipline. It is a blessed month during which one can reinforce good habits and make behavioral changes that can be beneficial for one’s religious life, mental and physical health, wellbeing, family, and the community.

Our health and wellbeing are a gift to us. Here we delve into the six pillars of lifestyle medicine to see how they can resonate with us during Ramadan.

Nutrition

Suhoor (the pre-dawn meal) should include healthy foods to provide energy during the fast. A few dates and water are the traditional and healthy way to break the fast as they provide a healthy form of sugar and hydration. During iftar (dinner), we should avoid overeating and focus on the food quality rather than quantity. Remember, eating in moderation is an Islamic tradition!

• Enjoy nutrient-dense foods like vegetables that are full of vitamins, minerals, and fibers. The vegetables can be grilled, steamed, or cooked as soup, shorba, or curry.
• Eat sufficient protein to preserve your muscle mass. Around 10-35 percent of your caloric intake should come from protein. Protein intake can vary depending on your activity level. Healthy protein foods include eggs, lean meats (e.g., lean cuts of lamb) and poultry (e.g., skinless chicken), fish and shellfish, nuts and seeds (e.g., almonds and sunflower seeds), beans, peas, and lentils.
• An effective way to prevent blood sugar from spiking following a meal is to begin the meal by eating vegetables and protein followed by carbohydrates (i.e., rice, bread, or potatoes).
• Limit processed and high-fat foods. Focus on eating healthy fats like olive oil, avocado, salmon, sardines, pumpkin seeds, and walnuts.
• Avoid frying foods and opt for healthier cooking methods with limited fat (e.g., baking, steaming, grilling, poaching or air frying).
• Drinking sufficient water is essential for the human body to function optimally. It is recommended that you drink 11-15 cups of fluids per day. These recommendations include fluids from water, other beverages, and food. Water is the best drink for the human body.
• Fresh fruits are high in fiber and can serve as a healthy dessert option.

Physical activity

Minimizing sedentary behavior and engaging in regular physical activity are essential for both physical and mental health. Even a 10-minute walk or exercise session is more beneficial for your health than doing nothing! Therefore, during Ramadan, plan your day in such a way that you include some light to moderate physical activity depending on your capability. You can also take a walk after iftar while going for Tarawih (night) prayers.

Sleep

Getting enough restful sleep is extremely important for optimum health. During Ramadan, sleep can be disturbed because of an increase in prayer time, social gatherings, and activities. Plan your day by setting your bedtime and morning alarm at the same time every day, sleeping at least 4 hours at night in a quiet and dark environment, and squeezing in a short power nap in the afternoon to refresh the rest of your day.

Stress management

The daily practice of praying can help reduce stress. This is beneficial for both mental and physical health. Ramadan helps us reflect on our existence as human beings on Earth, and practice forgiveness, compassion, and humility. This may in turn help reduce life stressors. Nevertheless, Ramadan is a festive month and individuals can burn out by engaging in excessive social gatherings, feast cooking, and time spent on ‘Ramadan’ TV shows and social media, along with an increase in acts of worship. Here are some time-saving initiatives to help you manage time and stress:

• Cook batches of food before Ramadan or on the weekends.
• Buy Eid-al-Fitr clothes and gifts before Ramadan begins.
• Make Ramadan a television-free and social media-free month as much as possible.
• Delegate tasks you do not have to do personally (e.g., grocery delivery).
• Combine social gatherings with acts of worship such as going to the mosque with family and friends for Tarawih prayers.

Healthy relationships

Positive relationships are imperative for overall health and wellbeing. Ramadan is an ideal period to spend quality time with family and friends and engage in acts of kindness and generosity.

Tobacco cessation

Cigarette smoke contains more than 45 poisonous chemicals that can cause cancer and many other health problems. Ramadan provides a great opportunity to quit smoking as fasting requires abstinence from the practice. Remember, health is our responsibility, so act now! Contact your doctor or Hamad Medical Corporation’s Tobacco Control Center for help  help to quit tobacco.

Ramadan is a beautiful time for self-improvement. So, remembering to plan and prepare for it ahead of time will allow you to effectively enjoy this blessed month. Ramadan Mubarak!

Sources: American College of Lifestyle Medicine | Mayo Clinic Health System | Canada’s food guide | WebMD | Mayo Clinic 1 | Mayo Clinic 2 | JAMA Network | Sleep Foundation | Cleveland Clinic Abu Dhabi | Annals of Thoracic Medicine | Hamad Medical Corporation (HMC) | HMC Tobacco Control Center

Edited by: Mr. John Hayward