How to Stay Motivated with your Health Goals During Ramadhan
The month of Ramadhan is a holy time when Muslims forego food and water during the day and abstain from personal vices like smoking. It is an exercise in resolve, patience, restraint, humility, and devotion, and a time for self-reflection and spiritual growth.
Fasting in itself is a challenge but it can be especially tricky when you’re trying to stay fit and healthy. Here are some practical tips on how to keep the momentum going during Ramadhan or when the afternoon slump hits and Iftar feels like it’s hours away.
Set your intentions every day
In many ways, the month of Ramadhan is about intention because it reflects the desire of the heart. Set your intention to fast, set an intention to be more conscious of your thoughts and actions, set an intention to better yourself - this can help strengthen your willpower during fasting hours and it can also motivate you to make healthier choices during Iftar because you are intentionally fuelling your body with a healthy, nutritious meal.
Start the day right with Suhoor
Since your eating habits drastically change during Ramadhan, you need to make sure your body gets proper nourishment during non-fasting hours. While some may prefer to have a heavier meal before bedtime and sleep in a bit longer in the morning, skipping Suhoor can cause sluggishness during the day, making fasting harder. Try not to skip Suhoor during Ramadhan.
Be extra picky with the quality of your food
Sugary drinks and fried foods are very easily available during Ramadhan, however, too much can cause headaches, fatigue, and irritability, as well as energy spikes that cause you to crash hard. Choose nutritious, high-fibre and high-protein foods like whole grains, lentils, leafy vegetables, fish, meat, and yoghurt to keep you full, and energised, for longer. Fruits and dates are also a good source of fibre, provide natural sugars for energy, and are rich in minerals like potassium and manganese.
Make it a point to stay hydrated
Dehydration can cause brain fog and the best way to stay hydrated is to drink water. Prepare for a day of fasting by making sure you are drinking enough water during the night. A simple trick is to make sure you have a bottle of water close by in the evening and to drink a cup or two every hour or so after Iftar. It’s also important to note that sugary drinks and caffeine can actually make you thirstier.
Adapt your exercise routine to your needs
Everybody reacts to fasting differently but exercise is important as it balances energy levels and can help maintain weight and muscle mass during the fasting month. It’s also important to know when to exercise as working out when the sun is high overhead can cause exhaustion and dehydration. Try incorporating 15- to 20-minute brisk walks, cycling, and other low-intensity exercises before Iftar or after Suhoor so your energy levels don’t dip too low.
Be kind to yourself
Fasting is also about empathy, forgiveness, and being giving and generous to those in need, even yourself. While it’s important to stick to your health goals, it is just as important to allow yourself the flexibility to go easy and not push yourself too. Do check in with your doctor to make sure you’re staying safe and healthy during Ramadhan.
