The monthlong observance of Ramadan is an especially holy period for Muslims. People outside the Muslim faith often know Ramadan mainly for fasting, but the observance involves so much more than going without food or drink.
Ramadan is the ninth month of the Islamic calendar, and the dates of the observance change from year to year.
The month is supposed to be one of contemplation, with special attention given to fasting, charity, reading the Quran, and praying. During Ramadan, many Muslims abstain from food and water from dawn until sunset.
Several studies have shown Ramadan to have positive impacts to mental health. It has been shown to reduce stress and anxiety and to increase emotional wellbeing. This could be from the increased focus on charity, prayer, mindfulness, and community. Additionally, fasting can cultivate self-discipline and boost self-esteem.
And, there are studies that show that fasting could have positive impacts on brain function and mood regulation.
Ramadan’s challenges
However, it is important to note that there could be some behavioral health challenges associated with Ramadan. With awareness, compassion, and creativity, these challenges can often be overcome. Some challenges include:
- Changes in blood sugar levels, which can increase mood swings and anxiety
- Changes in sleep patterns–the pre-dawn and late-night meals are an important part of the observance and could impact sleep, leading to fatigue, irritability, difficulty concentrating, and an exacerbation of existing mental health conditions
- The addition of religious obligations to an already-packed schedule of work, family, and community could cause additional stress.
- A sense of loneliness, if you don’t have your family to celebrate this communal holiday with you.
- A sense of isolation, as it can make you feel different from your peers or coworkers if they are not Muslim. It could also lead you to decline invitations to go out to eat.
- Changes in routine could impact neurodiverse individuals. Additionally, Iftar celebrations could provide a sensory overload if they are loud or feature foods that aren’t usually eaten.
- Withdrawal from nicotine could impact those who usually smoke, as abstinence is part of the fast.
- Fasting could also be a trigger for people who have eating disorders.
Tips for a healthy Ramadan
Taking some steps to protect–or even boost–your mental health during Ramadan can help ensure that you get to experience the best parts of the holy month while minimizing challenges:
- Prioritize sleep: a change in schedule doesn’t necessarily mean you have less time to sleep (especially when Ramadan falls during the shorter days). Look at your schedule and find ways to fit in sleep while meeting your religious obligations and enjoying your pre-dawn and sunset meals.
- Eat balanced meals: the timetables for eating have changed, but your nutritional requirements have not. Encourage balanced meals for Suhoor and Iftar that can sustain energy and boost mood regulation.
- Choose slow-releasing energy foods like fruits, whole grains, nuts, and oats.
- Drink plenty of water and avoid caffeine (which can dehydrate you)
- Avoid excess sugar, fried foods, and salt.
- Keep the tradition of breaking your fast with a glass of water and a couple of dates.
- Incorporate mindfulness into your celebrations: Ramadan is a time of increased prayer, which can help with mindfulness and stress reduction.
- Seek social support: Ramadan can be a time of connection, and while we often think about celebratory Iftars, this could also be a time to talk to loved ones and ask for help if you need it.
- Plan for medications: If you take antidepressants, mood stabilizers, or antipsychotic medications, it is important to stay as close to your usual regimen as possible. Talk with your religious leaders and your doctors and work out a plan.
- Meet sensory needs: If you are neurodivergent and need quieter celebrations or a more set schedule, work with your family and faith community to make arrangements.
- Check for exemptions: If fasting takes too much of a toll on your mental health, you might be exempt. There are exemptions for people with health conditions, including behavioral health conditions.
