Discovering Spirituality, Health and Wellness in Ramadan

Maryam slammed the door on Maimuna’s face before charging into her room angrily. She just called her a lazy person because she expressed her fears of Ramadan.

Maryam knows that she is not a lazy person although, she knows for a fact that she is not the most productive person especially in the month of Ramadan.

She has had to struggle through postponing her examinations or forcing herself to unhappily take those exams when it seems very impossible to be at her A-game.

Meanwhile, fasting should not be a big deal if the mind is prepared for it and some wellness tips are keenly adhered to.

What is Ramadan?

Ramadan is that time of the month where Muslims become more spiritually conscious (Taqwa) of their creator and the ultimate goal is to become a better human.

However, some people find it very difficult to achieve the goal of spirituality because they are obligated to observe the Ramadan fast with other acts of worship, without any form of food after the Suhoor (the meal before dawn) before the Iftar (the meal after sunset).


The trick to staying afloat is to first prepare the mind that the mouth shall abstain from food from dawn till sunset, for a duration of 29 to 30 days.

When the mind is prepared, the body should also be managed with proper hydration before dawn when the meal to commence a fast takes place. However, water should be consumed moderately to avoid water intoxication

Preparing the mind for the fast is the first step to achieving a hitch-free fast which spans at least 29 days. The body is informed that meals should not be taken after the dawn prayers (Fajr) which usually begins before 6 am and meals must be taken after sunset which is usually around 7 pm, depending on the location of the person.

The body is also reminded to shun all acts of indecency like telling lies, fornicating, consuming intoxicants, committing adultery, backbiting and slandering.

Being mindful also helps boost spiritual consciousness and achieve resolution of quitting the behaviours forbidden in Islam


Water is the enabling electrolytes that boost mental wellness. To stay focused during the Ramadan fast, the fasting person must prepare themselves by being thoroughly hydrated before the commencement of the daily fast. Muslim health experts have advised that more water be consumed after the Iftar (breaking of the fast) before the Sahur (the meal taken in the morning). This advice addressed how to cope without water throughout the long hours of fasting during the day.

Time Management

Time management is very important in Ramadan because the goal to become more spiritually active by reading the entire Qur’an and worshipping God more must be attained regardless. The Almighty said that the Qur’an was revealed in the month of Ramadan. This statement birthed the spiritual consciousness of Muslims who recite the entire book as many times as possible.

To observe the act of worships, that spreads across the month it is important to plan the daily activities.

Dieticians and health experts have advised that proteins like eggs, fish, legumes be consumed moderately. Fibre-rich carbohydrates should be a part of the daily meals, veggies and fruits would not only add colours to the tray of a meal but to the entire well being of the person fasting.


“He who fails to plan is planning to fail,” is a popular statement of Sir Winston Churchill. Planning is the utmost wake up call to achieve anything in life. Among the goal of everyone in Ramadan is to recite the Qur’an as much as possible. Since Ramadan spans a month, spiritual and physical wellness goals can be achieved only when time management is planned efficiently.

The period of worships, sleeping and other daily routines should be properly managed so that the wellness of the fasting person is not tampered with and the Ramadan goals are achievable.


All living things must remain physically active to avoid redundancy, however, one must be very cautious of the amount of energy they put into exercises during Ramadan.

According to Dr Ranj Singh, presenter of CBeebies show Get Well Soon and resident doctor for ITV’s This Morning, Muslims should consider mild exercises in Ramadan.

The reason for this is that the body needs a certain amount of energy to fuel their daily activities and since Muslims abstain from food for most hours during the day, mild exercises would keep the body vibrant.

Also, being fit makes it easy to observe the compulsory five daily prayers in Islam and the voluntary Tarawih (night) prayers in Ramadan, exactly as Muhammad SAW observed it.


This is an important part of the Ramadan fast because without any form of meals during the Pre-dawn hours (Sahur) and the pre-dusk hours (Iftar) invalidates the fast. The selection of meals rich in nutrients that boosts energy should be considered.

Fruits like dates, Raisins, Grapes, Oranges, Watermelons, Berries are known to contain some amounts of glucose which boosts energy. An expert on Islam City advised that proteins be consumed in large amounts because they are bodybuilders.

Fibre-rich carbs such as brown rice, oatmeal, whole grains and veggies should be consumed moderately to help boost energy.

The Prophet Muhammad was reported to have said that eating Sahur and Iftar is a blessing in itself. Ensuring that the rules that guide Ramadan fasts are adhered to is would promote the health and wellness of the fasting Muslim.


The goal of Ramadan is not to starve but to become spiritually and physically healthy by adhering to the lifestyle learned during this Holy Islamic month.

For more health tips to boost wellness, visit Wellness Healthcare.