The sacred month of Ramadan brings about profound changes in daily routines, eating habits, and sleep patterns, which can significantly impact both physical and mental health. It's crucial to prioritise self-care during this period to maintain overall well-being. In this blog, we delve into common questions surrounding fasting and mental health during Ramadan.
How to cultivate mental wellbeing while fasting
Here are four essential tips to help you prioritise your mental health during Ramadan.
1. Eat sensibly at dusk and dawn
2. Rest and recharge when appropriate
3. Exercise moderately to boost energy
4. Focus on positive thinking
Mindful eating at dusk and dawn
When fasting during Ramadan, it’s important to opt for slow-energy-releasing foods such as carbohydrates, fruits, whole grains, nuts, and oats during Iftar and Suhoor to replenish your body effectively. Hydration is equally important, so remember to drink water regularly, avoiding excessive caffeine intake to prevent energy spikes followed by crashes.
Prioritise rest and recharge
Sleeping during Ramadan is essential to maintaining a positive wellbeing. Establish a new sleep pattern tailored to Ramadan, ensuring you get adequate rest to rejuvenate your body and mind. Aim for at least four hours of sleep after Iftar, with the possibility of additional rest after Suhoor to support your overall wellbeing.
Embrace moderate exercise for energy boosts
If you’re experiencing fasting mood swings, then contrary to common belief, exercising during Ramadan can enhance mental well-being by releasing endorphins, which elevate mood and energy levels. Opt for light-intensity exercises like walking, swimming, or following home aerobic routines, lasting no more than 40 minutes, to stay active without overexerting yourself.
Nurture positive thinking
Withdrawing from regular food and drink intake may affect your mental state, making it vital to focus on positive thoughts. Cultivate optimism within your Ramadan daily routine by practicing gratitude and mindfulness, gradually shifting negative thoughts towards constructive perspectives.
Considerations for mental health conditions
While fasting can be spiritually rewarding for many, it may not be suitable for individuals with certain mental health conditions:
- Depression and mood disorders
Changes in routine and appetite fluctuations during Ramadan can exacerbate symptoms of depression, bipolar disorder, or mood disorders. It's essential to prioritise self-care by adhering to meal and rest schedules and staying hydrated. - Eating disorders
For individuals with eating disorders, Ramadan can pose challenges due to changes in appetite patterns. Seeking guidance from healthcare professionals before fasting is advisable to ensure proper support and management of symptoms.
Seeking medical advice
Before embarking on fasting during Ramadan, especially if you have underlying medical conditions or take medications, consulting with your healthcare provider is crucial. They can offer personalised advice on fasting feasibility and medication adjustments to safeguard your physical and mental well-being.
Professional mental health support
Should you find yourself struggling with mental health issues or anxiety during Ramadan, seeking professional support is paramount. Our dedicated team of psychiatrists and psychologists at Priory Wellbeing Centre in Riyadh is committed to providing expert care to help you navigate challenges and regain a fulfilling life.
For further information on mental health support services, click here to explore Priory Wellbeing Centre in Riyadh.