(Originally posted Mar 28, 2021)
In my last article ‘Ramadan - a Formula for Wellbeing‘, I highlighted the many gems the month of Ramadan has from a health and wellbeing perspective. So giving you a practical guide on how to unlock these benefits, I’m sharing 20 tips to help you improve your overall wellbeing, starting from your pre-Ramadan preparation, to how to gain the best from these precious 29/30 days. Just a reminder as well, this is a health and wellbeing article not an Islamic Scholarly article so please interpret it from this viewpoint.
Ramadan is truly the ultimate training ground for those who are mindful, taking the time to reflect. As we all have different health needs, Tip 1 starts with health. Tips 2 - 7 are for all healthy people who can fast without special needs. Tips 8 - 20 are for anyone, those fasting and those who are not.
First, determine your fitness-to-fast. If you have a medical condition, are pregnant or breastfeeding, you may be exempt from fasting. Now is a good time to speak with your medical doctor about the effects of fasting on your health. Your medical practitioner could also advise on the doses of medication you should take or determine if you require further testing to monitor your health before Ramadan starts.
Before you begin your daily fast, you should eat something. Don’t sleep through and skip the Suhoor (pre-dawn) meal.
You should have a balanced diet with correct portion sizes. Avoid sugars and refined grains and eat more whole grains, fruits, vegetables, beans, lentils, lean proteins like chicken breast and healthy fats from fish, nuts and plants.
At the end of the fasting day, enjoy your meal. Eat at a moderate pace, taking time to chew and try not to overeat.
Do not snack throughout the night
Avoid eating just before you sleep and night time eating
Drink enough water spaced out throughout the night and in the morning before you begin your fast
Regarding reading the Qur’an, contemplate and learn about the meanings and the special circumstances around its revelation
Make time to pray the 5 ‘fard’ Salah (formal prayer) and extra ‘sunnah and nafl’ without distraction while concentrating on the meaning of what you are saying
During these last 2 weeks before Ramadan, we should learn more about Salah and the meanings attached
Increase our duas (informal prayer) and zikr (phrases for the remembrance of God)
Uphold your responsibilities to your family, neighbours, to the people you meet and to your workplace and environment. These also have direct and indirect financial consequences. Some ways to do this are in the tips below.
Cooking simple, healthy meals at home
Helping with cleaning or chores around the house
Making schedules for Ramadan for yourself to maximise on your time
Create Ramadan reward charts for the kids so they feel involved. Teach them about responsibility and helping and teach them how to give to others as well, even if its small.
Organise your finances and think about how much you can or should give and to whom.
Remember, giving does not have to mean money, you can give time or share a meal. Think of ways you can reach out and provide support, help, or be there to listen to anyone who might need to be heard.
Focus on the positives. This requires constant brain training to see the blessings even in hardship.
Lastly, be grateful. Gratitude goes a long way to help you internally and help those around you know you appreciate them.
It is important to note that we should start doing these before Ramadan, so it will be easier for us when we are fasting.
If you need anymore information about being healthy, enhancing your wellbeing or you wish to have an online session for your employees about this topic, please reach out to us at support@noorcorporatehealth.com or visit our website www.noorcorporatehealth.com.
May we all have a successful and rewarding Ramadan.