Ramadan is a month-long spiritual and religious observance observed by Muslims around the world. It is a time of reflection, prayer, and self-discipline, where followers abstain from food and drink from sunrise to sunset. Preparing for Ramadan is crucial for maintaining good health and well-being during this time. Here are some tips on how to prepare for Ramadan 2023.

Consult with your healthcare provider

Before starting any dietary or exercise changes, it is essential to consult with your healthcare provider. They can assess your overall health and advise you on any adjustments you may need to make to your diet or medications during Ramadan.

Tap to book an online appointment with a nutritionist.

Start adjusting your meal schedule

To prepare for the upcoming month of fasting, gradually adjust your meal schedule to align with the fasting period. Start by pushing back your breakfast and having an early dinner to get your body accustomed to the fasting schedule. It is also important to stay hydrated during non-fasting hours by drinking plenty of water and avoiding sugary or caffeinated beverages.

Adjust your sleep schedule

Ramadan means waking up early to have the pre-dawn meal, suhoor, and then staying awake throughout the day until it's time to break the fast at sunset, iftar. Start gradually adjusting your sleep schedule a few weeks before Ramadan begins to ensure that you can wake up early and stay awake during the day.

Focus on healthy eating

During Ramadan, it is important to prioritize nutritious and wholesome foods during meal times. Eat a balanced meal consisting of complex carbohydrates, proteins, and healthy fats to maintain energy levels throughout the day. Include plenty of fruits and vegetables, whole grains, and lean proteins in your diet.

Looking to lose weight in Ramadan? Tap here.

Exercise regularly

Regular exercise is essential for maintaining good health during Ramadan. It can help improve energy levels, manage stress, and promote better sleep. Plan to exercise during non-fasting hours, preferably before iftar or after taraweeh prayers. It is essential to stay hydrated and avoid overexertion during exercise.

Plan your meals ahead

To avoid overeating during iftar and suhoor, plan your meals ahead. Make a list of healthy foods and snacks to have on hand during non-fasting hours. Avoid heavy, fried, or sugary foods, which can lead to indigestion and weight gain.

Tap to get a personalized meal plan for Ramadan from a dietician.

Prioritize self-care

Ramadan is a time of spiritual reflection and self-discipline. It is also important to prioritize self-care during this time. Take breaks when needed, get enough sleep, and practice stress-management techniques like meditation or deep breathing to promote relaxation. Pro-tip: Book a HydraFacial to look your best this Eid!  

Give back to your community

Ramadan is also a time for charitable giving and community service. Volunteering at a local food bank or mosque can help promote a sense of community and fulfillment during this holy month.

Stay connected to family and friends

Ramadan is a time to connect with family and friends. Make time for social activities, such as iftar gatherings and taraweeh prayers. These activities will help you stay connected to your community and strengthen your bonds with others.

Other Tips:

1. Set specific goals for the month, such as completing the Quran or memorizing a portion of it.
2. Prioritize spiritual activities such as recitation of the Quran, dua, and dhikr.
3. Focus on gratitude and positivity, and try to be patient, kind, and forgiving towards yourself and others.
4. Use the time for reflection and self-improvement, and strive to become a better person both spiritually and morally.
5. Avoid negative influences such as gossiping, backbiting, and engaging in any sinful behavior.
6. Take care of your physical health by staying hydrated and getting enough rest.
7. Make the most of the last 10 nights of Ramadan by increasing your spiritual activities, including night prayers and seeking forgiveness.

Our Favorite Easy Recipe for Suhoor

One easy and delicious suhoor recipe for Ramadan is overnight oats with fruits and nuts. Here's how to make it:

Ingredients:

• 1/2 cup of rolled oats
• 1/2 cup of milk or plant-based milk of your choice
• 1 tablespoon of honey or maple syrup
• 1/4 teaspoon of vanilla extract
• A handful of chopped nuts (such as almonds, walnuts, or pecans)
• A handful of chopped fresh fruits (such as berries, bananas, or apples)

Instructions:

1. In a bowl, mix the rolled oats, milk, honey or maple syrup, and vanilla extract.
2. Cover the bowl with a lid or plastic wrap and refrigerate overnight.
3. In the morning, top the oats with chopped nuts and fresh fruits.
4. Serve and enjoy!

This recipe is easy to prepare and provides a nutritious and filling suhoor meal that will keep you energized throughout the day of fasting. You can customize the recipe by using different types of milk, fruits, and nuts based on your preferences.

Our Favorite Easy Recipe for Iftar

One easy and delicious iftar recipe for Ramadan is chicken shawarma wraps. Here's how to make it:

Ingredients:

• 1 pound of boneless, skinless chicken breast, cut into thin strips
• 2 teaspoons of ground cumin
• 2 teaspoons of paprika
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• Salt and pepper to taste
• 2 tablespoons of olive oil
• 4 pita bread
• 1 cup of shredded lettuce
• 1 cup of chopped tomatoes
• 1/2 cup of diced cucumber
• Tzatziki sauce (optional)

Instructions:

1. In a bowl, mix the chicken strips with the cumin, paprika, garlic powder, onion powder, salt, pepper, and olive oil.
2. Heat a skillet over medium-high heat and cook the chicken strips for 5-7 minutes, or until cooked through.
3. Warm the pita bread in the oven or microwave.
4. Fill each pita bread with shredded lettuce, chopped tomatoes, diced cucumber, and cooked chicken strips.
5. Drizzle with tzatziki sauce, if desired.
6. Serve and enjoy!

This recipe is easy to make and provides a tasty and satisfying iftar meal that is perfect for sharing with family and friends. You can also add other toppings such as pickles, olives, or feta cheese based on your preferences.

In conclusion, preparing for Ramadan involves making lifestyle adjustments that promote good health and well-being during this period of fasting and spiritual reflection. Consult with your healthcare provider, focus on healthy eating, exercise regularly, plan your meals ahead, prioritize self-care, and give back to your community to make the most of this holy month.