Sha'ban is here! Are you #RamadanReady?
A thread on maximising this precious, neglected month to enjoy a #HealthyRamadan for those who have chronic conditions, or to take greater benefit if you're in good health! 🧵
A thread on maximising this precious, neglected month to enjoy a #HealthyRamadan for those who have chronic conditions, or to take greater benefit if you're in good health! 🧵
Ramadan is a marathon. A 30 day race with a sprint in the last 10 to find the prize of Layatul Qadr. Treat it as such. Prepare your body and mind for this task: intend to enter Ramadan and witnesses that night. The key is in preparing NOW in Sha'ban, before the first fast begins.
This is the month in which our traditions state the Prophet (SAW) would perform more extra fasts than in any other month.
There is MUCH wisdom in this – and deserves thorough study and reflection from listening to scholars – but here I will share the health benefits of it.
There is MUCH wisdom in this – and deserves thorough study and reflection from listening to scholars – but here I will share the health benefits of it.
Whether you have a long-term health condition or are in good health and looking to maximise gains, Ramadan is an honoured guest who only visits for a few days in a year. It is a Big Deal. Treat the month with the respect it deserves.
Spend as much time, if not more, in Ramadan planning as you would for a big fam holiday abroad. Preparation is half of success! Sort out now for e.g. your:
🍲Meal plans - mix it up
🎁Eid gifts & life admin
💵Charities to support, automate donations, calc Zakat
🤲Dua/hifdh lists
🍲Meal plans - mix it up
🎁Eid gifts & life admin
💵Charities to support, automate donations, calc Zakat
🤲Dua/hifdh lists
As we know, fasting Ramadan is an act of worship to obtain Taqwa/piety. Any health benefits are secondary, though welcome and can be engineered. Be positive but realistic about health & abilities.
Exceeding limits is disliked, both for seeking gains and avoiding harm.
Exceeding limits is disliked, both for seeking gains and avoiding harm.
So, aim for clear headspace in Sha'ban as you prepare to welcome Ramadan. A few things impacting our routines to consider for UK folk this year:
⏰Clocks go forward 1hr GMT -> BST
🍲14-16hrs of fasting
🥚Easter holidays impact for kids/work/study
🌦️May get warmer & wetter
⏰Clocks go forward 1hr GMT -> BST
🍲14-16hrs of fasting
🥚Easter holidays impact for kids/work/study
🌦️May get warmer & wetter
Now for the tips. Consider these 7 areas in Sha’ban
1.Mind
2.Sleep
3.Fatigue
4.Food
5.Drink
6.Exercise
7.Chronic illness
1.Mind
2.Sleep
3.Fatigue
4.Food
5.Drink
6.Exercise
7.Chronic illness
1. Mind
Preparation and anticipation will help but obviously no plan is perfect. Life is chaotic! Build routines and tolerance from now.
Fast in Sha’ban to develop resilience. Or start gradually by skipping lunch, 2x4hr fasts, water only.
Preparation and anticipation will help but obviously no plan is perfect. Life is chaotic! Build routines and tolerance from now.
Fast in Sha’ban to develop resilience. Or start gradually by skipping lunch, 2x4hr fasts, water only.
2. Sleep
A big one. Often worse than hunger.
In Sha’ban start:
⚡️Powernaps. REM sleep avg. 90m cycles. Find your sweet spot
🛏️Mimic Ramadan pattern even if not fasting: breakfast at suhoor and sleep 1-2hr after Isha
💎Quality>quantity of sleeping hours. Ramadan brings barakah
A big one. Often worse than hunger.
In Sha’ban start:
⚡️Powernaps. REM sleep avg. 90m cycles. Find your sweet spot
🛏️Mimic Ramadan pattern even if not fasting: breakfast at suhoor and sleep 1-2hr after Isha
💎Quality>quantity of sleeping hours. Ramadan brings barakah
Or think about waking up before Fajr (i.e. what will be suhoor time) from now, rather than towards the end of it. You don't have to fast that day, but good if you can try! This will allow your body to adjust to the 4-5am starts that will take place in Ramadan this year.
3. Fatigue
Accept that you will be tired. Sha’ban can help you hit your zen zone quicker, but be careful it might also burn you out sooner. Try:
🛏️Sleeping! Slow the prep pace down
🍲Variation in meals/tasks
🔇Switch off - listening fatigue
💡Turn lights on
🫧Make fresh wudhu
Accept that you will be tired. Sha’ban can help you hit your zen zone quicker, but be careful it might also burn you out sooner. Try:
🛏️Sleeping! Slow the prep pace down
🍲Variation in meals/tasks
🔇Switch off - listening fatigue
💡Turn lights on
🫧Make fresh wudhu
4. Food
Needs a lot of experimenting. Sha'ban perfect time for this. Reduce (hard to eliminate) foods in these pics. Low carbs are key to weight loss! Low GI foods slowly release energy. Have less red/processed meat.
Eat slowly at iftar to avoid reflux when Ramadan comes
Needs a lot of experimenting. Sha'ban perfect time for this. Reduce (hard to eliminate) foods in these pics. Low carbs are key to weight loss! Low GI foods slowly release energy. Have less red/processed meat.
Eat slowly at iftar to avoid reflux when Ramadan comes
5. Drink
Trial different ways of keeping hydrated in Sha'ban.
🍜High water-content foods like soup/yoghurts
☕️Wean off caffeine / start decaf now, prevents headaches later
🚰Get more intake in evenings as you would post iftar and space it out before sleeping. Avoid large intake
Trial different ways of keeping hydrated in Sha'ban.
🍜High water-content foods like soup/yoghurts
☕️Wean off caffeine / start decaf now, prevents headaches later
🚰Get more intake in evenings as you would post iftar and space it out before sleeping. Avoid large intake
5. Exercise
Helps with sleep & energy. For elders stops muscle wasting from ageing & maintains independence. In Sha'ban:
🚶♂️Get/keep moving. NHS guidance on targets🔽
⚖️If currently inactive, begin with a simple balancing routine & build on that
🕌Evening walk to mosque, if safe
Helps with sleep & energy. For elders stops muscle wasting from ageing & maintains independence. In Sha'ban:
🚶♂️Get/keep moving. NHS guidance on targets🔽
⚖️If currently inactive, begin with a simple balancing routine & build on that
🕌Evening walk to mosque, if safe
6. Chronic illness
Highly individualised. If unsure speak to clinician in good time to allow changes to take effect before Ramadan. See 🧵below.
Don’t have to fast every day/make up later if poss. Speak to scholar after medical advice if still unclear.
Highly individualised. If unsure speak to clinician in good time to allow changes to take effect before Ramadan. See 🧵below.
Don’t have to fast every day/make up later if poss. Speak to scholar after medical advice if still unclear.
https://twitter.com/salmanWaqar/status/1490071705947193345?s=20
Lots of guidance from @BritishIMA on risk stratification and making an individualised shared decision around what you want, after getting all the information
There are many (but not all) cases where we can adapt, in good time, to enable safe fasting
See: britishima.org/ramadan-compen…
There are many (but not all) cases where we can adapt, in good time, to enable safe fasting
See: britishima.org/ramadan-compen…
A few miscellaneous things, starting with teeth.
Miswaak takes a while to get used to if you've not tried before but has lots of benefit for your oral health in using it.
Establish the habit and revive the Sunnah! Avoid brushing 30 mins after eating as it erodes enamel.
Miswaak takes a while to get used to if you've not tried before but has lots of benefit for your oral health in using it.
Establish the habit and revive the Sunnah! Avoid brushing 30 mins after eating as it erodes enamel.
Hay fever season has started for some in the UK. Ramadan likely to overlap with Birch pollen time, which is a common trigger.
If you are affected, start nasal steroids 2 weeks ahead of Ramadan (or now if you’re suffering) along with antihistamines from the chemist.
If you are affected, start nasal steroids 2 weeks ahead of Ramadan (or now if you’re suffering) along with antihistamines from the chemist.
Ramadan is a GREAT chance to stop smoking with nicotine patches – they don’t invalidate fasting.
Try these now in Sha’ban and you’ll see the difference on your first smoke-free day in Ramadan – the first of many iA.
Try these now in Sha’ban and you’ll see the difference on your first smoke-free day in Ramadan – the first of many iA.
Weight loss and lower cholesterol, blood sugar, and blood pressure are all POSSIBLE in Ramadan... and beyond.
30 days is enough time to form a long-term habit.
Small changes will lead to big differences in your lifetime risk of heart attack, stroke, diabetes, cancer and more!
30 days is enough time to form a long-term habit.
Small changes will lead to big differences in your lifetime risk of heart attack, stroke, diabetes, cancer and more!
Many of these tips will not be possible / practical, but hopefully provide some steer. Modest goals that you meet are better than wild dreams you miss. I'll be focusing on low carbs for eg.
Do what is within your means to take advantage of Sha'ban and prepare to welcome Ramadan.
Do what is within your means to take advantage of Sha'ban and prepare to welcome Ramadan.
Lots more to be said! Hope that's some help. There will be a series of #HealthyRamadan community presentations going in more detail at mosques across UK & online in the coming weeks to get us all #RamadanReady iA!
Follow @britishima for all the details. twitter.com/BritishIMA?s=20
Follow @britishima for all the details. twitter.com/BritishIMA?s=20
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