6 Tips for a Wellness-Infused Ramadan

Ramadan is a special and sacred month, but it can take a toll on your health and wellbeing; physically, mentally, and emotionally. It doesn’t have to be that way. In fact, it was intended to have the exact opposite effect! Let’s make good decisions this Ramadan and use it for healing and growth.

Here are a few of my tried-and-tested tips for a wellness-infused Ramadan.

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Ramadan Wellness Tip # 1

It’s deceptively simple. Drink more water!

Ramadan or not, as the weather gets warmer be sure to increase your fluid intake and maintain good hydration. Dehydration can cause fatigue, dizziness, irritability and confusion... or my personal nemesis: migraines.

If you’re fasting, remember to hydrate well between sunset and sunrise. Don’t wait until you feel thirsty, that may already be too late. Easier said than done? Here are three simple “cheats” to help you get going:

1. Keep a re-usable bottle of water near you from Futoor to Suhoor, sip from it frequently and refill it as you go. Set reminders on your phone for extra help.

2. Add sliced fruits or herbs to make the water more interesting and nutritious.

3. Even if you’re drinking other fluids, add a glass of water between each drink. Juice >> water. Coffee >> water. Tea >> water.

Ramadan Wellness Tip # 2

Nourish your body with good food.

We all have our favorite Ramadan indulgences, from deep-fried appetizers to super sweet desserts. I won’t ask you to avoid them altogether, but try to balance it with a variety of nutritious foods that are filling and will sustain your energy.

Variety is important because your body is working hard to get all the nutrients it needs and recover from the stress of fasting. Remember, this is about cleansing and healing your body, not depleting it. Eat as many different types of foods as you can to cover all the necessities.

Say yes to:

• Whole Grains

• ️Fresh Fruits

• ️Vegetables

• ️Proteins

• ️Healthy Fats

These foods will help you feel full for longer, maintain stable blood-sugar levels, and sustain your energy.

Final food advice: eat mindfully. By that I mean chew slowly, savor every bite, enjoy your food, and listen to your body when it feels full.

Ramadan Wellness Tip # 3

Move your body!

Who else is struggling to find time for exercise during Ramadan? Experts say there’s no “best” time to exercise while fasting, it all depends on your lifestyle and energy levels. They all agree, however, that it’s better to exercise at some point during the day than not at all.

Personally, I find it easiest to workout immediately before breaking the fast. If that doesn’t work for you, try breaking your fast with something very light (think dates and water, a small portion of soup, or half a smoothie) and then exercise. You can enjoy a hearty, full meal after!

Remember to listen to your body. Some days walking and stretching is enough. Other days, you have more energy and decide to run or lift weights. You get to choose what’s right for you in the moment.

All movement and activity counts, so pick something that’s fun for you. Run around with your kids, ride a bike, play football or do some yoga with friends. If there’s an enjoyment factor, you’re more likely to stick to it. Consistency is key.

Ramadan Wellness Tip # 4

Ramadan is all about community; connecting with family and loved ones, caring for those less fortunate, and building bridges. Even amidst a pandemic, we spend a lot of time and energy on social connections during Ramadan. While that may be rewarding and fulfilling in so many ways, remember to check in with yourself and “top up your tank” when you need to.

Once a a day, or once a week, observe how you're feeling and start to notice what aspects of your lifestyle, daily habits and routines are working for you, and what needs to change.

• What’s your energy like?

• Are you getting enough sleep?

• How’s your mental wellbeing?

• What emotions are coming up?

• How are you showing up for yourself? For others?

• Are you over-committing yourself?

• Are you under-utilizing your time and energy? Making excuses?

Try to do this at least once a week and make the changes you committed to. Remember the more you take care of your wellbeing, the better you can contribute to your community.

Ramadan Wellness Tip #5

Open your heart to kindness and compassion.

We all know Ramadan is a month of charitable giving. This time around, in addition to opening up your wallet, open up your heart. Kindness is about more than donating money, it’s about understanding others, building bridges, cultivating empathy and love. Use this month of spiritual reflection to cleanse your heart of judgement and hate.

Do you have a relationship in your life that’s difficult? A nosy neighbor, an annoying colleague, or a friend you’ve had a falling-out with? Be the one who takes the first step toward mending the relationship.

1. Hear them out. Listening is the first step to develop empathy. Listen to understand, not to judge. Be curious, ask questions, but don’t interrogate.

2. Validate their feelings and experiences. After you listen and understand, you might still disagree with them. That doesn’t change their reality. Make it a point to acknowledge where they’re coming from.

3. Be vulnerable. Share your own feelings and give them the opportunity to empathize back. This will deepen your commitment to be kind and compassionate.

4. Apologize sincerely. Acknowledge your own mistakes, and the role you’ve played. Even if you only wronged them with your thoughts, make an effort to correct that.

Ramadan Wellness Tip # 6

Use this time for reflection and personal growth.

Not only is this a time to connect spiritually, it’s also for personal growth and enriching our mind, heart and soul. Ramadan teaches us virtues like patience, kindness, self-discipline and much more. Make use of the holy month to work on yourself. Challenge your beliefs and behaviors, break bad habits and create new ones to replace them, stretch yourself in new ways, or learn a skill that can help you serve others.

We often think of spirituality, religion, or devotion as a relationship between self and god. How do we strengthen that relationship if we don’t work on the “self” part? Becoming a better version of yourself is an important goal of any religion. Prayers, fasting, and other actions are only a means to an end. Reflect on what those actions are teaching you, and how you can use those lessons to grow.

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If you have any tips of your own, please add them in the comments below and let me know if you found this post helpful.

How's your overall wellbeing? Do you have wellness goals you need help achieving? Find out more about my life coaching and private yoga classes.