Your Checklist For Ramadan

Luke Coutinho · April 8, 2022

Your Checklist For Ramadan

Ramadan is the month of fasting, reflections, and prayers and Muslims across the world prepare themselves for the holy month so that they can manage their health without any hindrance. While we embrace this holy month, here’s a quick checklist to help you get through this month with grace.

Start alkalizing your body. Cut down on the number of teas/coffee/ cigarettes and start with lemon water, cumin seed or fennel seed infused water, and coconut water.
Complete all your pending appointments with dentists and other necessary health check-ups.
If possible, complete all your pending assignments and work before Ramadan begins.
Take a break from your OTT subscriptions and excessive use of social media.
Keep the Holy Quran and all you need for prayers handy.

Dates are one of the best ways to break your day-long fast. Image credits: Unsplash

While you burn your sins in the month of faith and purity, let’s make sure you physically feel cleaner and lighter too. During the era of The Prophet Mohammed (SAW), iftar (food post-fast) was done just on 1-2 dates followed by a clean, light, and well-balanced meal which was preferred to be shared with many. Therefore Allah rewards a person who offers just a handful of iftar to his fellow or even a glass of water. However, this tradition of sharing food with a handful of people has now been revamped into Iftar parties where food is served in abundance and is considered a feast. It is thus important to understand one’s needs and decide their meals accordingly.

To ease out the process of fasting, we divide this one month into three laps.

Lap 1: Day 1 to 10

The detoxifying stage

The first few days are the toughest as when you begin fasting, the toxins resurface into your bloodstream. Therefore, symptoms like headaches and acidity are common during these days.

During this phase, it’s important to slow down with your workouts and give the rest that your body signals. Go light during these days and have alkaline drinks like lemon water, coconut water, buttermilk, and so on, post iftar. Hydration will also aid in the smoother elimination of toxins. Traditionally, people used to drink milk mixed with water for the same reason. However, you can take it if it suits you. You can also go for light walks post iftar and spend more time meditating and deep breathing.

Lap 2 – Day 11 to 20

This is the time when your body adapts to the new routine. You will notice your energy levels are at their peak. Make the best out of it. If your body permits, you can go for yoga or body-weight training pre-iftar to burn that stubborn fat. Eat a well-balanced Sehri (the meal before you fast) and iftar during these days to match up with your energy levels. Make sure you sip lots of water in between iftar and sehri.

Lap 3 – Day 21 to 30

Eid is nearing so start preparing your body for it. All you need is:

A good probiotic like rice kanji, curd, or buttermilk along with prebiotics like banana, apple cider vinegar, and flax seeds
Good quality proteins like a combination of pulses and cereals, eggs, and lean meat
Increased step count by dividing your walks into two parts
Resetting the system

Ensuring hydration throughout this month

This year, Ramadan month falls right in the middle of summer for most countries. Therefore, it’s important to carry sun caps or umbrellas if you need to go out during the day. Also, adding some potassium-rich foods like cucumber, tomato, curd, or banana for suhoor shall help quench thirst and maintain cellular hydration. Cold showers, applying ice packs on the body, and drinking jaggery lemon water with sabja and a pinch of rock salt, post iftar will also help you rehydrate.

Additionally, if you need a power nap at noon, do not hesitate to take that. Only make sure you recognize the difference between laziness and need.

As the Almighty deep cleans our soul, it’s your responsibility to clean your mind and body. Eating well and in the right quantity, accepting your faults, letting go of the negatives, and staying grounded will help you in this process.

Wishing you a month full of health and positive energy. Keep up with your prayers and have faith that it’s heard. Lastly, listen to your body at all times and choose your meals right.