As the month of Ramadan approaches, there are a variety of ways that Muslims can physically, spiritually, and emotionally alter their daily routines to smoothen the transition between daily life and Ramadan life.
Start the Month off Fresh.
In the weeks before the first day of Ramadan, there are many ways to ensure one can begin the month with a fresh start—and a clean slate. First, make up the fasts that you may have missed or skipped last year. This not only means you are all caught up on your fasts, but also allows your body time to acclimate to the consecutive, full days of abstinence from food and drink.
Another way to start fresh is to take the time to list the things you wish to improve on, especially during the month of Ramadan. Outline the specific goals you have in mind for yourself and how you plan to achieve these goals—almost like a list of New Year’s resolutions, Ramadan edition!
Prepare Yourself, Physically.
The month of Ramadan requires physical stamina. Fasting in itself can be very strenuous at times; however, with preparation and time, the practice gradually becomes less difficult. If you’re a regular caffeine drinker, start reducing your caffeine intake in the weeks before the start of Ramadan. Caffeine often dehydrates your body, so reducing the amount you drink during Ramadan can make fasting easier. What’s more, it’s an addictive substance, with withdrawal symptoms including migraines, dehydration, and tiredness, so it’s important to start withdrawal early and allow yourself time to recover before Ramadan starts.
Stay hydrated, especially in the weeks before Ramadan, to hydrate your body in the long-term. Aim for at least 8-10 glasses of water a day. Reduce your intake of highly processed, sugary and high sodium foods, as these foods cause long-term dehydration in your body, and only satiate your body short-term, meaning you’ll get hungry faster.
In the week before Ramadan, gradually adjust your work-out routine to fit your preferences during Ramadan. For instance, if you prefer to work out before suhoor during Ramadan, begin going to the gym earlier in the mornings the week before. This ensures that your body is physically prepared for the adjustments you plan to make, reducing chances of bodily injury and maintaining the effectiveness of your gym routines.
Adjust Your Sleep Schedule.
Waking up at suhoor can be very difficult, especially during the first weeks of Ramadan as our bodies adjust to the early wake-up times. Set your alarms to wake up earlier in the week before Ramadan, gradually increasing the time by 15-30 minutes at a time to slowly adapt to the earlier hours. By the start of the first day of Ramadan, you will be able to wake up at sunrise with little difficulty, starting your day off with energy!
Prepare Yourself, Mentally.
Ramadan is not just about abstinence of food and drink, or maintaining daily prayers; there is an extremely important emotional aspect of the month. It is imperative to avoid losing your patience or raising your voice at colleagues, spouses, or children. Our patience and emotional stability is especially tested as the day goes on, with long hours and rumbling stomachs. However, this only increases the importance of keeping your cool, maintaining a positive attitude, and keeping your workplaces and households upbeat and cheerful.
To grapple with the stressful and tense atmospheres that sometimes arise during Ramadan, find outlets that relieve your stress. The most fundamental and important way to relieve stress is to complete daily prayers, giving yourself ten minutes of silence five times a day to connect with God. Some other healthy stress relievers include yoga and stretching, meditation, and practicing mindfulness by listing and sharing things you have gratitude for.
By taking these steps, you can start the month off with a fresh mind, clean slate, feeling both physically and mentally prepared for this important Islamic month. Remember to take care of yourself and others, both physically and spiritually, keeping our fellow Brothers and Sisters in check and on the right path as we navigate the holy month of Ramadan together.