Tips for keeping well during Ramadan
Wednesday 22nd March 2023 marks the start of Ramadan, the ninth month of the Islamic calendar, and a holy month for Muslims. Typically fasting will take place from sunrise to sunset, with the fast being broken by a night-time meal called Iftar. This year, Ramadan ends on Friday 21st April 2023 with the celebration of Eid al-Fitr.
If you are fasting during Ramadan, it can impact on your day-to-day activities, so here are some tips to help you through this time:
1. Plan your meals
Plan what you’re going to be eating in Suhur (your pre-dawn meal) and Iftaar. What you eat has an impact on your energy levels and it’s important to consume the right amount of carbs, protein, fruits, vegetables, and plenty of water.
2. Be productive
Even though you have a lunch break but can’t eat or drink anything, use this time productively. Avoid working through your lunch and do things like go out for a walk, take prayer breaks, or take a nap. Make a daily to-do list and write down what you’re finding challenging, and plan what to do to combat these things efficiently.
3. Take a break
Taking regular breaks increases productivity at Ramadan or any other time of the year. Plan your day and add a few breaks into your working day which will help you reduce stress, refresh your attention, and reduce the risk of on-job accidents, and keep you focused and on schedule. In turn, this will increase productivity as well as keeping you fresh throughout the day.
4. Vitamins can help
You can also try multivitamins, which are great for giving your body all the necessary nutrients. You can take multivitamins during Iftaar or Suhur, but just make sure it contains 1,000 IU of Vitamin D and at least 500mg of Omega-3s.
5. Every meal counts
Do not skip the Suhur meal. Some people do this to keep up with sleep, but you will need the energy from this meal to help you throughout the day. Eat your food slowly during the times that you can eat and drink. This makes the energy of the food release slowly into your system, making you feel energised for longer.
6. Stay connected
Staying connected with others throughout Ramadan will help you get through the fasting period. Attend the mosque for prayers with others, take your prayers at home if you live with others who are marking Ramadan, and make use of technology to stay in touch with friends and relatives who are also fasting.