How to Have a Healthy Ramadan
Ramadan Kareem! The holy month of Ramadan has begun worldwide for all Muslims, and we'd like to share student resources for those observing this month of fasting.
Ramadan is one of the pillars of Islam and therefore a special time for Muslims around the world. It is a month of reflection, focusing on faith, exploring how one can improve themselves, giving to charity and connecting with community. In addition, during Ramadan, many Muslims will do a dry fast from sunrise to sunset every day until the new moon — typically a month long. This means no food and no liquid, not even water. Fasting is an important part of many religious traditions and can usually be accomplished safely. However, if you have any health conditions — including pregnancy, diabetes, an eating disorder, breast-feeding or other illnesses — consult with your religious leader and/or your provider to determine if you still need to fast or you’re able to fast without harm. If you are taking any medications, be sure to ask your health care provider if you can safely skip them or whether they can be taken without food and fluids. You can also ask if you can adjust when you take the medications, such as before sunset and after sundown, change the dosage to allow for a fasting schedule, or switch to a nonoral medication if one’s available. If you feel unwell during a fast, please rest and consider sipping some juice, and consult a clinician if your symptoms do not improve.
Health and well-being tips for successful Ramadan fasting
Fasting during the month of Ramadan is as much a spiritual exercise as it is a mental and physical one. Although we may differ in how we prepare our minds and bodies, here are some tips that can help you adjust to the daily fast:
- Stay hydrated: Try drinking fluid several times throughout the night, even if you aren't feeling too thirsty. Thirst is a signal that your body is already dehydrated. Choose fluids that don't contain caffeine, because caffeinated drinks can be dehydrating. Remember, breaking your fast at iftar (the evening meal after sunset) with water not only is traditional, but it also ensures that you get the best source of hydration into your body before becoming distracted with food. Be careful and don't go overboard with drinking too much at one time. Trying to drink a few gallons all at once can dilute your body's electrolytes, inducing a potentially fatal condition called water intoxication. Be sure to drink water and other hydrating beverages during suhoor (the morning meal before sunrise) as well.
- Eat a variety of foods: Eat a variety of foods during meal times as your body needs nourishment to compensate for the period of fasting. Whole grains, vegetables, fruits, dairy, eggs, lean meats, beans, legumes and healthy fats — all of these food groups are important to give your body the nutrients it needs. Consuming a meal rich in protein and fiber during suhoor will keep your energy up through the day.
- Practice mindful eating: It takes the body about 20 minutes to register that it's had enough to eat. When breaking your fast during iftar, eat slowly and chew thoroughly to better support digestion. Avoid consuming too large a meal in one sitting which might lead you to feel sluggish or lethargic or experience digestive symptoms such as indigestion or reflux. Some find it helpful to break their evening meal into two smaller meals which tends to be easier on the digestive tract.
- Keep moving: Though fasting can be physically exhausting, try not to be completely sedentary. If you typically work out during the morning, see how your body feels if you switch exercise to the evening after breaking your fast. If you continue to work out in the morning, be sure to leave enough time for a hearty meal before sunrise. Strenuous exercise is not a good idea during the day because you can quickly become dehydrated. Think small — short easy walks (to classes or doing errands) or a few stretches can go a long way in keeping your energy up during the day.
- Trust your body: Every person is individual and may feel best with different ways of eating. If you're having trouble with fasting and these tips don't work for you, talk with a dietitian or other healthcare provider to get more specific advice based on your situation.
- Mind your mental health: Ramadan is a time of spiritual practice and throughout the holy month, people reflect on the stories and lessons of the Qur’an, as well as exploring how this applies to their own life. Your mental health during Ramadan might also be influenced by other important things happening in your life or changes in your circumstances, so follow these tips to ensure your mental well-being:
Look after sleep: It’s important to be mindful of how sleep will affect your energy when you plan your time. You might find it helpful to nap during the day and take breaks more regularly if you’re working or studying, for example.
Connect with others: Ramadan is a time to connect with your family, friends and community. There are many opportunities to get together and connect with others, whether to share meals or pray and learn with each other.
Talk to people if struggling or need help: Whatever you’re going through, remember that you’re not alone. It might help to talk to someone you trust who you feel you can open up to.
Be kind and do good deeds: Good deeds to do during Ramadan could include volunteering, giving to causes, helping friends, sharing food or donating to food banks — giving should be within your means and capability.
Write down reflections and feelings: To help recognize and manage your feelings and reflections during Ramadan, it can help to write them down. You might try to write down how different practices make you feel and what you’d like to continue after Ramadan.
Set realistic goals and don’t compare yourself to others: You may wish to set your own personal goals to make the most out of Ramadan and keep you motivated and focused. Make sure your goals are realistic and work for you and remember, Ramadan is not meant to be a burden or unachievable.
Keep an open-mind to learning: There are so many opportunities to learn during Ramadan, so it’s good to keep an open-mind and embrace new knowledge and understanding. - Seek out campus resources and support when needed: UC San Diego has student-centered health and well-being support and resources you can access:
Student Health Services provides a wide range of services from urgent care, nutrition, and wellness, including a number of specialties to help you be your best you — for more information, visit studenthealth.ucsd.edu.
Counseling and Psychological Services (CAPS) provides counseling, workshops and community connections for students and outreach programs and consultation services to the campus community — for more information, visit caps.ucsd.edu.