We’re currently a week into Ramadan; the Muslim month of fasting, prayer, reflection, and community.
Those observing Ramadan abstain from all food and drink during daylight hours, breaking their fast at dusk with a meal called Iftar.
For those of us who’ve never fasted before, it seems like a mammoth task to avoid even drinking water for hours on end.
However, millions of Muslims around the world take part in Ramadan every year, managing to stay hydrated and healthy – even in extremely hot climates.
If you’ve been through many a Ramadan, you’ll be aware of the common tricks used to help things run smoothly. Not skipping Suhoor/Sehri (the morning meal before dawn breaks) is one, and some people like to break their fast in the evenings with a sweet snack like dates to boost blood sugar levels.
There are plenty of ways to look after yourself during this holy month, though, and food makes up just one element of self-care throughout Ramadan.
To give you a helping hand, Boots Pharmacist Sunila Naz has shared her top five tips to help you feel your best until Eid celebrations, covering everything from skincare to bad breath.
Freeze don’t fry
It’s tempting to go for comfort foods when it comes to breaking your fast.
Yet, according to Sunila, foods with a high fat content can actually hinder digestion and make you feel uncomfortable.
She tells Metro.co.uk: ‘Avoid heavy, fried foods and instead opt for something a little healthier.
‘After a long day of fasting, eating a lot of spicy, fried foods may contribute to heartburn and indigestion, so stock up on vegetables, salads, and fruit – and batch-freeze healthy meals to save time.’
Reduce ‘Ramadan breath’
‘It is not something many people talk about,’ says Sunila. ‘But “Ramadan breath” is one of the downsides to fasting.’
She explains: ‘During fasting, our mouth produces less saliva and not drinking means it is not being washed away.
‘No matter how tired you are, try to brush and floss twice a day, and even use a tongue scraper, which can be more effective on bad breath than brushing.’
Some Muslims choose to steer clear of swilling water and toothpaste in Ramadan, so as not to accidentally swallow any and risk their day’s fasting.
Sajad Mahmood, CEO of Muslim Charity Charity Right, told Metro.co.uk: ‘As long as neither product [toothpaste or mouthwash] is ingested, there is no official rule stating whether or not these are prohibited.
‘Alternatively, Miswak, a teeth cleaning twig, is used by some to avoid error.’
Eat your H2O
Staying hydrated during the day can be a challenge, but planning your meals to include a high water content should combat issues.
Sunila says: ‘Make sure you drink lots of water at Sehri and then, come sundown, eat slowly.’
Foods with a high fluid content that Sunila recommends for Iftar include yoghurt, soup, cucumber, and watermelon.
Breaking the fast with water is traditional, but avoid glugging litres at once as this can dilute your body’s electrolytes and make you ill.
Also try not to drink caffeinated drinks much – if at all – during Ramadan. Caffeine acts as a diuretic which will dehydrate you, not to mention keep you up all night leaving you groggy the next day.
Get some shuteye
Because nighttime is your eating window during Ramadan, a good sleep schedule is imperative for maintaining energy levels during the day.
Sunila says: ‘One of the hardest things to deal with is the lack of sleep after waking for pre-dawn meals and prayers. But a 30 – 40-minute power snooze at lunchtime could be the answer.
‘A short nap can help refresh you – but any longer than 40 minutes and you are likely to go into a deeper sleep and wake up groggy.’
Speak to your boss to see if there’s a space you can use for your midday restoration session. If this isn’t possible in your workplace, try to slot a nap in between your morning meal and getting ready for the day.
Soak up skincare
‘Washing before prayers five times a day can dry out skin, so it is all about skincare products that increase hydration,’ says Sunila.
Particularly as you’re not topping up your body with water throughout the day, you may notice dry patches or areas that appear flaky and irritated.
Sunila says: ‘Stock up on long lasting moisturisers to keep skin looking and feeling nourished. If you’re struggling with dry and chapped lips, opt for a lip balm that soothes and locks in moisture.’
You may not be able to drink water during the day, but your skin sure can, and you’ll look fresher and more alert as a result.
Overall, it’s about what works for you.
Listen to your body’s signals and speak to a healthcare professional if you’re feeling unwell. Remember, too, that you’re exempt from fasting if you’re menstruating, pregnant or breastfeeding, have acute or chronic illnesses that mean you’d be harmed by a fast, or are elderly and frail.
This is a time for celebrating your devotion to Allah through patience and restraint. It’s not a punishment – and certainly shouldn’t jeopardise your health.
As long as you’re prepared and staying cognisant of any struggles that may crop up, you’re in for a healthy and joyous Ramadan.
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