A Sound Health Towards A Sound Ramadan

The Prophet (peace be upon him) said:

“The strong believer is better and more beloved to Allah than the weak believer, while there is goodness in both. Strive for what benefits you, seek Allah’s assistance, and do not be weak (by neglecting opportunities for good). If a trial befalls you, do not say, ‘Had I only done such and such, this would not have happened,’ but rather say, ‘Qadarullaahi wa maa shaa’ fa’al’ (This is Allah’s decree, and He does what He wills), for indeed, the phrase ‘Had I only…’ opens the door for Shaytaan’s work.” (Muslim)

This hadith emphasizes the importance of both physical and spiritual strength in a believer’s life. As Ramadan approaches, we must prepare ourselves in every aspect to maximize its blessings. Without good health, we may struggle to observe fasting properly and engage in acts of worship.

As Muslim students, it is essential to start conditioning our bodies and souls for the holy month to ensure we achieve our spiritual goals. We should not be caught off guard by sickness, fatigue, or weakness, as these can hinder our ability to perform acts of worship such as fasting, praying, and making dhikr.

A strong believer has the energy to fulfil what Allah has commanded: fasting, praying, making dhikr, and supporting others in goodness. On the other hand, a weak believer who neglects their health and preparation may struggle when Ramadan arrives. As the saying goes, “If you fail to plan, you plan to fail.” Without preparation, one might find it difficult to maintain devotion and productivity throughout the month.

Since we will abstain from food and drink during daylight hours for 29 or 30 days, Ramadan is a time for physical discipline and spiritual renewal. Taking care of our physical, mental, and emotional health is essential, especially for students, employees, and everyone in society.

Good health will enable us to fast with ease, remain active, and assist in preparing iftar for our families and communities. It will also allow us to engage in extra acts of worship, such as Taraweeh prayers, reciting the Qur’an, and making dua. With good health, we can fully experience the joy of Ramadan by sharing moments with loved ones while engaging in halal activities that bring us closer to Allah.

How To Prepare For A Healthy Ramadan

1. Plan Your Meals in Advance

Many people experience weight gain during Ramadan due to irregular eating patterns and overconsumption of fried and starchy foods. To maintain good balance, plan your meals ahead of time. Decide on what you will eat each day, reduce excessive portions, and include healthier alternatives. This will help you stay nourished and energised throughout the month.

2. Take Care of Your Health

If you have any health issues, visit your doctor before Ramadan. If you have a medical condition, discuss whether fasting is suitable for you and how to manage your health while observing it. Taking precautions now will help you avoid complications later.

3. Train Your Body for Fasting

Ramadan brings a significant change in eating habits, with only two main meals: Suhoor before dawn and Iftar at sunset. Start reducing food portions gradually and eliminating unnecessary snacking before the month begins. This will help your body adjust to the new routine and make fasting easier.

4. Reduce Caffeine and Smoking Gradually

If you are used to drinking coffee, tea, or drinks daily, cutting back now will help you avoid withdrawal symptoms like headaches in the early days of fasting.

5. Adjust Your Sleep Schedule

Begin waking up earlier each day so that Suhoor doesn’t feel like a struggle. If your routine allows, take short naps in the afternoon to maintain energy levels. A well-rested body is key to staying productive and engaged in worship throughout the month.

6. Modify Your Exercise Routine

Fasting does not mean abandoning physical activity, but you may need to adjust your workout routine. Instead of high-intensity exercises, consider lighter workouts like walking, stretching, or meditation. Plan your workouts around your energy levels, ideally after Iftar or before Suhoor.

Du’a For a Healthy Ramadan

“Allaahumma ‛aafinee fee badanee, allaahumma ‛aafinee fee sam‛ee, allaahumma ‛aafinee fee baṣaree, laa ilaaha illaa ant.”

Translation: “O Allah, make me healthy in my body; O Allah, make me healthy in my hearing; O Allah, make me healthy in my sight. There is no god but You.”

By taking these steps, we can ensure that we enter Ramadan strong, healthy, and fully prepared to make the most of its blessings. Let’s take care of our bodies so they don’t hold us back from seeking the rewards of this sacred month.

O believers! Fasting is prescribed for you—as it was for those before you—so perhaps you will become mindful (Al-Baqarah 2:183).

May Allah grant us strength, good health, and the ability to make the most of this blessed month. Aameen.