While the holy month of Ramadan is here and as many of us unite (virtually) to celebrate and give gratitude, this time of self-reflection and betterment can pose as a struggle for some who may not know where to begin.
Exercise
Fitness and exercise does not need to be a 2 hour long intense HIIT workout that leaves you gasping for breath and crawling out of your workout space. Rather, we recommend the following:
- Take a 30-minute walk – especially after meals as this activity will help your body digest your food and can be a very self-reflective time as you wind down your day, if done before bed.
- Move and stretch every hour – Whether working from home or in the office, a quick stand up and stretch habit will aid in blood flow and alertness to the brain, helping you move past the mid-day slump.
- 20 – 40-minute workout – Choose a timed goal over the traditional set/rep sequence to get the most out of your workout. Body weight workouts ARE enough to see significant changes depending on your goals. We suggest you explore the concept of a home workout space which can be achieved with little effort and investment. In fact, all you need is a pair of dumbbells you can lift overhead, a heavy kettlebell for lower body movement and a set of fabric loop bands.
Nutrition
After fasting all day, it is normal to be tempted by the special food and treat options often being served at Iftar. Follow these simple tips to navigate your options:
- Add at least 1 baked/steamed or raw vegetable option (think the size of your clenched fist) and a baked or grilled protein option (think the size of your open palm) – both are filled with micro-nutrients to aid in recovery, weight-loss and other health benefits!
- Plan ahead – Make sure water is readily available when you break your fast. Most often our thirst cues are mistaken for hunger! Water also aids in digestion, so after you finish your plate make sure you drink a glass.
- Enjoy your sweets – Being mindful when selecting your treat options and eating them slowly will allow you to enjoy every bite and reduce the feelings of guilt that can sometimes come afterwards.
Sleep
Overeating can cause a disrupted sleep as our body produces insulin to aid in the digestion of the food. This coupled with stress from work, school or COVID can result in poor sleeping patterns which also can have negative impacts during our waking hours. All of our Ramadan tips will assist you in getting a better night’s rest, however here are a few other suggestions:
- Reduce screen-time 1 hour before bed – Our smart phones can certainly make us more productive and provide a constant source of information, unfortunately for night-scrollers though, this also stimulates our brain to remain active and can disrupt melatonin, the hormone responsible for the sleep-wake cycle.
- Go to sleep before midnight – Due to the body’s circadian timer, the hours of sleep we get before midnight are part of the most powerful sleep phase as it is tied to the changing light levels that occur in the evening. These 90 minutes before midnight play an essential role in regulating blood pressure, body temperature and hormone production.
- Start a gratitude journal – there are two approaches to this: 1) write down what you are grateful for this Ramadan and 2) write down what your stressors are that are keeping you up. This allows you to document what needs to be done the next day and gives the recognition that you are in control. You can also write down a stressor and something you are grateful for i.e.; I am worried about the health of my family; I am grateful to live in Qatar with quality, accessible healthcare.
