Maintaining Health and Wellness during Ramadan

As we prepare for the holy month of Ramadan, it's important to focus on how we can maintain our mental and physical health during this time. Fasting is an important spiritual part of Islam, but it can also be challenging for our bodies and minds. Today, I want to share some tips and strategies for staying healthy during Ramadan.

Affirmation of the day:

General Tips:

Create a schedule: Planning your day and setting realistic goals can help you manage your time effectively and avoid burnout. Do this before Ramadan so once you start fasting you can save your energy and feel confident in your plan.

• Plan to cook a few meals per week that will fit at least two days. That way you will have six days worth of food and won't have to worry about cooking except 3/7 days. Then you can prioritize more acts of worship.

• Get all your groceries for the week on the weekend when you're not working or dealing with your kids school and activities so you can have more free time throughout the work week.

• Schedule when you'll read Quran so you don't procrastinate until its your bedtime and you're too tired to read.

Physical:

• Stay hydrated: It's important to drink plenty of water during non-fasting hours to stay hydrated. Avoid sugary drinks and caffeine, as they can dehydrate and lead to headaches, fatigue, and other health issues. Make sure to consider adding fruits and vegetables with high water content to your meals, such as watermelon and cucumber.

• Plan your meals: Planning your meals ahead of time can help you stay on track with your nutrition goals and avoid overeating. Consider preparing your meals in advance or making a meal plan for the week.

• Avoid overeating: It's common to overeat during Ramadan, but this can lead to digestive issues, weight gain, and other health problems. Instead, focus on eating nutrient-dense foods and control your portion sizes.

• Exercise: Physical activity can help boost your energy levels and reduce stress. You don't have to do anything too strenuous, but try to incorporate some light exercise into your routine, such as going for a walk or doing some gentle yoga even if its 5-10 minutes.

• Prioritize sleep: Getting enough sleep is crucial for your physical and mental health. Try to establish a consistent sleep schedule, and avoid using electronic devices before bedtime.

Mental:

• Practice mindfulness: Mindfulness practices such as meditation, deep breathing, and gratitude journaling can help reduce stress, improve focus, and promote overall well-being.

• Take breaks: Fasting can be challenging, and it's okay to take some time for yourself if you're feeling overwhelmed or fatigued. Take a short nap or do something that brings you joy and relaxation. Don't feel guilty to spend some time doing fun things that are not work or worship related because you need a little bit of fun in order to gain the motivation to the real business.

• It's okay to turn down gathering invitations or community events if you're feeling too overwhelmed. Everyone's socializing capacity is different, especially when they're hungry and exhausted from fasting while working. But still try to go to one or a few gatherings in month of Ramadan to feel the spirit of community depending on your free time.

Spiritual:

Everyone has different acts of worship that they're more inclined to practice throughout the year but in Ramadan we wanna add a couple more to increase our good deeds and gain Jannat Al-Firdaus, Inshallah.

1. Dhikr (Tasbeeh): repeating certain islamic phrases (x100 each) such as: SubhanAllah, Alhamdulila, La Ilahailallah, Allahu Akbar, La Hawla wa la quwata ila billah.

2. Read at least one page of quran a day.

3. Listen to quran in the car or at home.

4. Choose one surah in Ramadan to understand its meaning and tafseer. Cover one ayah everyday and try choosing a surah thats around 30 ayahs like surat Al-Mulk.

5. Pray the Sunnah prayers.

6. Pray Taraweeh.

Duaa' of the day:

It's easier said than done but remember Allah knows the intentions in our hearts so as long as we're trying our best with our actions, Allah will ease the month of Ramadan and make it blessed and full of excitement, Inshallah. Finally, maintaining your mental and physical health during Ramadan requires intentional effort and consistency. Prioritizing your health, worship, self-care, and community connection can help to support your overall well-being during this holy month. May Allah bless us all and grant us the strength to fast with ease and sincerity.

Lots of love,

NAS