Ramadan Reflections: Self-Care for Your Mental Health

How to Prioritise Your Mental Health During the Blessed Month of Ramadan

The holy month of Ramadan is a time for worship, charity, family, community, and great food. However, it is also an important time to take care of our mental health. A healthy balance of diet, sleep, activity levels, and good relationships and spirituality is essential for balancing our mental health. If these factors are in balance, we can deal with challenging situations better. The eight dimensions of wellness: occupational, emotional, spiritual, environmental, financial, physical, social, and intellectual, all contribute to maintaining a healthy lifestyle.

During Ramadan, these basics become even more critical. In this article, we will discuss how to prioritise mental health during Ramadan with some tips that can be helpful for a healthy lifestyle.


Maintaining a healthy diet is crucial for good mental health. Eating clean, green, and in balance of your complex carbohydrates, proteins, and fats is essential. It is recommended to eat three main balanced meals a day containing the above, along with healthy snacks and lots of hydration. During Ramadan, it is vital to adjust the timing of our food intake according to the times of abstaining from food to the breaking of the fast. It is essential to hydrate properly with water-dense foods like fruits and vegetables, soups with lentils, and avoid greasy, deep-fried foods. Meal planning is also key to creating creative and healthy iftars and suhoors that can prevent us from indulging in last-minute unhealthy binging choices based on cravings throughout the day.


Regular exercise is a healthy habit for maintaining an overall healthy lifestyle. During Ramadan, we recommend 3 to 4 times a week of some form of physical exercise to reduce stress, get that natural release of endorphins that get rid of your stress hormones, get in shape, maintain and improve your mental health, and many more reasons. It is important to choose a time for exercise that suits your schedule, such as before or after iftar. Experts recommend focusing on strength training rather than cardio exercises.


Getting adequate sleep is essential for good mental health. We recommend getting 7-8 hours of sleep per day. During Ramadan, it is important to manage your sleep schedule, so you are not tired and sleepy during the day.


Ramadan is a month of spiritual reflection and growth. It is essential to take advantage of this month to strengthen our connection with Allah (SWT) through prayer, reading the Quran, and engaging in other forms of worship. Spirituality can also be achieved through acts of kindness and charity towards others.

Social Connection

Maintaining social connections during Ramadan is essential for good mental health. It is important to connect with family and friends to share the spirit of Ramadan, engage in acts of kindness, and support each other during this month. We recommend taking advantage of social media and technology to connect with loved ones who may be far away.

As we near the end of this blessed month of Ramadan, it is a time for reflection and gratitude. We have been given the opportunity to fast and engage in spiritual practices that can have a profound impact on our mental and physical well-being. Despite the challenges that fasting may present, we should remember that it is a time of immense blessings and rewards.

As we prepare to bid farewell to this month, let us not forget the lessons and blessings that we have received. Let us continue to prioritize our mental health by maintaining a healthy balance of diet, sleep, activity levels, and good relationships. Let us also remember those who are unable to fast for health reasons and find alternative ways to keep our spirituality high.

As the Prophet Muhammad (peace be upon him) said, “The month of Ramadan is the month in which the Quran was revealed as guidance for humanity, with clear signs containing guidance and separation.” Let us continue to engage with the Quran and increase our good deeds, through acts of charity and helping others.

May Allah accept our fasts and grant us the strength to continue our spiritual journey beyond the month of Ramadan. Ameen.

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