Tips for Ramadan: Stay Focused, Fit and Fulfilled during Ramadan

As the holy month of Ramadan approaches, university students may find themselves facing unique challenges in staying healthy, focused and maintaining their energy levels while fasting. It can be demanding to balance studies, religious practices, and social activities, but with some mindful planning, it’s possible to stay focused and productive during Ramadan.

What is Ramadan?

Ramadan is considered one of the holiest months of the year and the ninth month of the Islamic calendar observed by Muslims around the world. It is a month of spiritual rejuvenation through fasting, engaging in prayers, reciting the Quran, and performing good deeds, and it is a period for self-reflection and spending time with loved ones. During this month-long religious event, adult Muslims will fast from dawn until sunset, meaning they do not eat or drink anything during daylight hours.   
If you are a student observing Ramadan, there are a few things you can do to ensure you stay healthy, focused, and centred while at university. Here are some valuable tips and tricks to help you navigate this period effectively:

Plan your studies in advance.

Managing your studies during Ramadan can be quite challenging, but creating a timetable ahead of time will help you organise your relevant coursework, assignments, and revisions in the most efficient way possible.   
Frequent breaks are so important, as studying for long hours can be taxing, leading to fatigue. Take regular breaks to maintain focus and keep your mind at ease.

Early morning hours are the most effective time of the day to study, as you are less hungry after Suhoor. Utilising the early morning hours will give you more time during the day to focus on other activities.

Prioritise nutrition and maintain balanced meals.

During Ramadan, it is essential to maintain a healthy diet that will help you stay healthy and fit. Try and include healthy food options for Suhoor, such as whole grains, fruits, vegetables, lean proteins, and hydrating beverages, to sustain your energy levels throughout the day. Avoid excessively sugary and fried foods that may drop your energy levels. Break your fast (Iftar) with plenty of vegetables, healthy proteins, fruits, and yoghurt that will replenish your energy levels. Enjoy your meal without rushing and avoid overeating, which will help digestion.

Practice mindful movement.

Gentle exercise such as walking, stretching, yoga, or a lightweight exercise will help during the day to keep your energy levels at bay. It’s always better to keep the sessions short during the non-fasting hours to avoid dehydration and overexertion.

Optimise Sleep.

Maintaining a consistent sleep schedule and getting at least 7-9 hours of sleep will support your cognitive function, mood regulation, and overall well-being during the month of Ramadan. Avoid staying up late studying or engaging in screen time before bedtime to promote quality sleep.

Hydration is key.

It is important to stay hydrated, especially when fasting for long hours. Aim to drink plenty of water during non-fasting hours, and incorporate hydrating foods such as watermelon, cucumbers, and soups into your meals. Avoid excessive caffeine and sugary drinks, as they can lead to dehydration.

Use your campus facilities.

As many universities accommodate students from different faiths, there are prayer rooms that are available for students that can be used while they’re on campus. You can use these facilities for prayers to balance them with your class schedule.

Foster Community.

Embrace the spirit of community and solidarity during Ramadan by connecting with fellow students, friends, and family members. Attending Iftar gatherings, volunteering for charitable initiatives, and engaging in acts of kindness will help strengthen social bonds and support one another through the fasting period.

Support your friends in observing Ramadan.

Non-Muslims can be considerate when making plans during Ramadan by performing simple deeds to respect their Muslim friends.

• Find new locations to spend lunchtime with friends on campus. Although food outlets will be open for non-fasters, it is considered respectful to not eat or drink around fasting people during this month. If you want to discreetly have some lunch, try not to do this directly in front of your fasting friends or classmates.
• Limit bad habits and be extra respectful, as people who are fasting often try to give up some bad habits. Keep things like smoking or vaping private and off-campus. It is also always recommended to observe more modest attire during this month.
• Check in on your Muslim friends and ask them how they’re doing so that they will feel loved, supported, and seen.
• Be considerate when making plans, as your Muslim friends who are fasting will break their fast in the evening as a gesture of support and respect.

By applying these tips, university students can effectively stay on track with studies during Ramadan while staying fit, focused, and motivated. Remember to listen to your body and seek support from your peers and community members.

Wishing you a blessed and fulfilling Ramadan!