2 muslim ladies keeping fit during Ramadan

Self-care during Ramadan


As Ramadan approaches, many of our community here at Hagley Road Chiropractic prepare for a month of reflection, community, and fasting from sunrise to sunset. This period offers a unique opportunity to focus on spiritual growth and physical well-being. As chiropractors, we are keen to share insights on how you can maintain your fitness and wellness during this sacred time, ensuring that you nurture your body while observing your fast.

1. Prioritise Hydration

During Ramadan, it’s crucial to manage your fluid intake wisely. Dehydration can lead to joint stiffness and muscle cramps, conditions that are all too familiar in my practice. I recommend drinking plenty of water between Iftar (evening meal) and Suhoor (pre-dawn meal) to keep your body well-hydrated. Adding electrolyte-rich beverages or foods can also help maintain your body’s balance, supporting overall spinal and muscular health.

2. Adapt Your Exercise Routine

Staying active is important, but understanding when and how to exercise during Ramadan is key to maintaining your fitness without overexerting yourself. Consider gentle, low-impact activities such as walking, stretching, or yoga. These can be incredibly beneficial when performed after Iftar or just before Suhoor, helping to maintain flexibility and prevent joint stiffness without taxing your fasting body.

3. Mindful Eating for Sustained Energy

Nutrition plays a critical role in how we feel and function, especially when fasting. To support your musculoskeletal health, focus on meals rich in protein, fiber, and healthy fats during Suhoor to sustain energy levels throughout the day. For Iftar, start with light, hydrating foods before moving on to a well-balanced meal. This approach can help avoid sudden spikes in blood sugar, which can impact your energy and mood, and consequently, your physical well-being.

4. Rest and Recovery

Quality sleep and adequate rest are paramount during Ramadan. Lack of sleep can exacerbate stress on the spine and lead to muscle tension. Aim for 7-8 hours of sleep per night, and if possible, take short naps during the day to help your body recover and repair. This is not only beneficial for your physical health but supports mental clarity and emotional resilience.

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