Ramadan, the beginning of a healthier lifestyle

Authors: Dr. Karima Chaabna and Dr. Sohaila Cheema

The blessed month of Ramadan is the ninth month of the Islamic lunar calendar. It is a time of spiritual devotion, introspection, self-reflection, and charitable acts. It also provides an opportunity for positive behavioral change that supports our overall wellbeing.

As we experience Ramadan, let us embrace positive change and the pillars of wellbeing outlined below, while aiming for sustainable improvement in our lifestyle:

Nourish the Body

Mindful eating is a crucial practice that establishes the foundation for nourishing the body with healthy eating habits. Incorporate the following into Suhoor (pre-dawn meal) and Iftar (fast-breaking meal):

• Focus your attention and learn to savor each bite and sip.
• Manage portion size.
• Chew food thoroughly and slowly to allow the body to recognize the signal of fullness.
• Ensure adequate water intake.
• Prioritize the quality of food over quantity and adhere to the Islamic tradition of eating in moderation.

Move More

Let go of sedentariness by incorporating light to moderate physical activity into your daily routine. Even a 10-minute walk or exercise routine can contribute significantly to your wellbeing. Consider taking a post-iftar stroll on your way to Tarawih prayers or experiment with different exercises/activities to enjoy staying active.

Sleep Well

Balancing increased prayer time and social activities during Ramadan can disrupt sleep patterns. Prioritize restful sleep and establish a consistent sleep schedule. Create a sleep-friendly environment, minimizing disruptions for a restful night, and incorporate a short power nap in the afternoon to stay refreshed during the day.

Manage Stress

While daily prayers aid stress reduction, finding balance amidst festive activities is crucial. Learn and practice how to cope with stress, such as breathing and being active. Integrate these techniques into your daily routine to build resilience.

Nurture Healthy Relationships

Positive relationships are fundamental to overall wellbeing. Use Ramadan as an opportunity to revive and strengthen family and friendship bonds through acts of kindness and generosity.

Break Free from Smoking

Seize the opportunity to quit. Fasting requires abstinence, making Ramadan an opportune time to break free from smoking. Take responsibility for your health and seek support from your doctor or the Hamad Medical Corporation’s Tobacco Control Center. 

Paving the way for sustainable positive behavioral change

Let’s delve into strategies that will enable realistic and lasting behavioral change beyond Ramadan:

Consider Priorities: Determine the key aspects you want to prioritize in your health journey. Identify and focus on these priorities to guide your efforts effectively.

Set Realistic Goals: Define clear and achievable goals for healthy behavioral change. Focus on realistic and sustainable improvements.

Small, Consistent Steps: Start with manageable change, adjusting as necessary along the journey. Small, consistent steps are more likely to become ingrained habits.

Be Flexible: Recognize that everyone’s body is different, and what works for one person may not work for another. Be flexible in adapting your approach to suit your individual needs and preferences.

Reflect and Adjust: Regularly reflect on your progress and celebrate achievements. If a strategy is not working, be flexible and adjust your approach.

Plan Ahead: Plan meals, physical activities, and restful periods in advance. Anticipate challenges and have strategies in place to overcome them.

Social Support and Task Delegation: Communicate your health goals to family and friends, seeking their support. Delegate tasks to focus on your health priorities.

Educate Yourself: Stay informed about nutrition, fitness, and overall wellbeing. Knowledge empowers you to make informed choices that contribute to your long-term health.

Seek Professional Guidance: Consult healthcare professionals, nutritionists, or fitness trainers for personalized advice. Professional guidance ensures you are on the right path for your unique health needs.

As we strive for long-term wellbeing, let this Ramadan be a catalyst for positive, enduring change. May the habits cultivated during this blessed month become the foundation for a healthier, more vibrant future. Ramadan Mubarak!

Sources: Harvard Medical School | Centers for Disease Control and Prevention | HMC Tobacco Control Center | Institute for Population Health

Edited by: Julietta Mirghani