Healthy habits to keep yourself healthy and energised to help you make the most out of this Ramadan.
Once again we welcome the holy month of Ramadan – the month Muslims all around the world observe the third pillar of Islam. Throughout the month of Ramadan, Muslims fast from dawn to dusk; abstaining from food, drink, sexual relations as well as unkind speech and behaviour. The holy month of Ramadan brings a serene, spiritually festive feeling in the air. The mornings filled with quiet solitude, the nights buzzing with spiritual activities. It is the time to disengage from worldly distractions and get closer to Allah SWT. It is an opportune time for Muslims all around the world to physically, mentally, and spiritually recharge and reap the rewards of Ramadan.
Making the most out of your Ramadan is a discipline in itself. It requires a healthy body and a healthy mind to dedicate yourself to worship. Ouch! has put together some self-care rituals for your heart and soul to help you make the most out of this Ramadan.
1. Get enough sleep
There is no greater elixir of youth than getting enough sleep. Sleep is not for the weak. In fact, sleeping is essential in maintaining our wellbeing and is a prominent concept in Islam. “If anyone of you feels drowsy while praying, he should sleep till he understands what he is saying (reciting)” (Sahih Bukhari 213). The Quran also mentions sleep as a source of rest in surah An-Naba (78:9). During the fasting month, many of us get less sleep as we adjust to the routine of waking up before dawn for sahur. Try to minimise activities and your screentime after tarawih to help yourself sleep earlier. If you’re still sleepy during the day, take a power nap (no more than 30 minutes!) to give yourself a boost.
2. Don’t skip your sahur
It was narrated by Anas bin Malik that the Prophet Muhammad SAW had said, “take sahur as there is a blessing in it” (Sahih Bukhari 1923 and Sahih Muslim 1095). Grab the blessing and be kind to your body. Do not skip your sahur! Tempting as it is to sleep in, this pre-dawn meal is essential in providing your body and mind with the nutrients it needs to power through the day. A balanced meal will help you to maintain a stable blood sugar level. Include whole grains, fresh fruits, vegetables, protein and healthy fats in your sahur. Dates are a great source of slow-release energy and keep yourself hydrated by drinking plenty of water throughout the night. With our tropical climate, it is particularly important to stay hydrated throughout your fast. The right food choices will help you stay energised, sharp and be in a good mood even while fasting.
Here are a few simple sahur food combination for you to try:
- Peanut butter sandwich with sliced bananas on a whole-grain toast
- Overnight oats made with milk and topped with nuts and dates (or fruits of your choice)
- Scrambled egg on whole-grain toast with rocket leaves (add ikan bilis to satisfy your Asian palate)
3. Fill your day with Quran and zikr
Fasting allows us to reassess our relationship with our one true God, Allah SWT. A time to wind down and tune out worldly distractions. What better way to do this than beginning and ending your day with the Quran? Quran recitations can give you a sense purpose to go about your day and has the calming effect that your body needs at the end of the day. In between, develop the habit of making zikr in your free time. Not only is it a constant source of reward, but it also helps to hold your tongue from speaking ill of others. Purify your soul and illuminate your heart with the words of God this Ramadan.
4. Keep moving
Fasting can be physically and mentally challenging, but don’t give in to the temptations to be sedentary! Take a walk when you’re answering phone calls or simply walk over to a colleague’s desk. Shift your working position or create a standing desk. Stretch and get up from your chair at least once an hour. Just moving about can go along way to help keep your energy up throughout the day.
If you are already living an active lifestyle, adjust your schedule according to your Ramadan activities to ensure you don’t overexert yourself.
5. Be strategically productive
Fasting is not an excuse to sloth around. The period between after Subuh and sunrise is considered a blessed timeframe for productivity. Make full use of this to get your most important tasks done. Get the heavy lifting done when your mind is at its freshest state. If you’re more of a night owl, take advantage of the quiet hours during the night to do your tasks.
6. Eat in moderation during iftar
Malaysians are spoilt for choice when it comes to food. Especially during the fasting month. Ramadan bazars become our heaven on Earth. While eating varieties of food is encouraged, do not overindulge your desire. In 2022 alone, Malaysians wasted a total of 250,000 tonnes of food during the month of Ramadan. Only buy enough for what you need for breaking your fast. Eat your greens during iftar. Avoid eating too much sugary or spicy food. Mindful eating prevents overeating.
Pro tip: If you can’t resist the desserts, eat lighter alternatives such as fresh fruits or ice-cream. Watermelons are great for rehydration (and best served cold). And ice-creams are always a good idea.
7. Give to charity
In Islam, giving alms in itself is a form of purification and cleansing – rooted in the word ‘zakat’ which means purification, growth, and blessing in Arabic. Giving alms or zakat is also the fourth pillar of Islam. The spirit of Ramadan nurtures us to be even more compassionate towards the less fortunate in our society. A time to remember to appreciate what you have and emphatise in the struggles of those in need. Ramadan is the best time to practice charity. In this month of giving and mercy, the reward for good deeds is multiplied, as mentioned in the Quran – “the example of those who spent their wealth in the way of Allah is like a seed (of grain) which grows sevens spikes; in each spike is a hundred grains. And Allah multiplies (His reward) for whom He wills” (Al-Baqarah: 261). Moreover, there is also scientific evidence that kindness helps to reduce stress and improve our emotional wellbeing. There is no downside in giving a helping hand to those in need. Be it in monetary form or in showing kindness towards another soul. Even smiling is a form of charity!
The month of Ramadan is a great opportunity to recharge. A time to literally and figuratively cleanse our body and soul from negativities. We hope this simple guide serves as a basis for a meaningful month of worship for our readers. Good Ramadan habits serve as a basis to prepare for our afterlife. But for worldly affairs, Ouch! can help you get accessible and affordable takaful life protection that starts from as low as RM4.13/month. You can discover more about Ouch!’s takaful product at https://ouch.my/pusara-pro. Get yourself covered to ensure the wellbeing of your loved ones.
Have a blessed Ramadan!
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Disclaimer: The information in our blog articles and provided by our brand ambassadors/ KOLs is for general insights only and not legally binding. We strive for accuracy but cannot guarantee the information’s completeness or reliability. For legal matters, consult official documents or contact an authorised Ouch! representative.