Looking after yourself during Ramadan
Ramadan Mubarak to everyone in our communities observing this holy month!
Our Trust’s chaplaincy team has shared some helpful guidance on looking after your mental health and wellbeing during Ramadan.
Ramadan is a special and spiritual time, centred around fasting, prayer, reflection, and often spending more time with family and friends. It can also bring changes to your daily routine – including sleep patterns, eating habits, and activity levels – which may affect both your physical and mental wellbeing.
It’s important to remember that Islam makes allowances for those who are unwell, including people experiencing mental health difficulties. If you have any concerns, speak to your GP or healthcare professional. They can support you to observe Ramadan in a way that prioritises your health and wellbeing and help you plan ahead if needed.
1. Take care of your physical health
Your physical and mental health are closely connected. Looking after your body can have a positive impact on your mood, energy and overall wellbeing.
Eat well
The food you eat can influence how you feel. During Ramadan, when eating is limited to certain hours, aim for balanced meals that provide steady energy throughout the day. Foods that release energy slowly – such as wholegrains, oats, lentils and other complex carbohydrates – can help you feel fuller for longer and support your mood.
You can find helpful guidance on having a healthy Ramadan from the British Nutrition Foundation.
If you are caring for someone with an eating disorder, Ramadan can be an especially sensitive time. The eating disorder charity BEAT offers a free course, Coping with celebrations: Ramadan, as well as a helpline open seven days a week from 3pm to 8pm.
Stay hydrated
Dehydration can affect your concentration, mood and energy levels. It can be easy to forget to drink enough water between iftar and suhoor. Some people find it helpful to keep track of their intake or use a water bottle with measurements to make sure they are drinking enough.
Look after your sleep
Ramadan often brings later nights, whether for iftar gatherings, evening (Taraweeh) prayers or Tahajjud (night prayers). Try to plan your time carefully and build in opportunities for rest where you can. Even small adjustments, such as short naps or earlier nights on quieter days, can make a difference.
2. Stay connected
Ramadan is also about community. Breaking the fast with others can boost your sense of connection and belonging.
Your local mosque may offer iftar gatherings. If you’re unable to attend in person, you could listen to or watch prayers and religious programmes at home, such as through the Islam Channel. Staying connected in ways that feel manageable for you can support your emotional wellbeing.
3. Set realistic and compassionate goals
Everyone’s circumstances are different. Work, family responsibilities, illness or medication can all affect how you observe Ramadan.
If you are unable to fast for health reasons, try not to feel guilty. Those who are genuinely unwell are exempt from fasting in Islam. You might choose to focus instead on other forms of worship, reflection and spiritual growth during this blessed month.
If you take medication, speak to your doctor, pharmacist or healthcare professional for advice on taking it safely during Ramadan. Your health and wellbeing should always come first.
Getting support
If you would like to speak to someone, the following organisations offer faith-sensitive and culturally appropriate support:
- Muslim Youth Helpline – Confidential support by phone, WhatsApp and email. 0808 808 2008 (7 days a week, 4pm–10pm)
- Muslim Community Helpline – A non-judgmental listening and emotional support service. 0208 904 8193 (Monday–Friday, 10am–1pm)
- Muslim Women’s Network – Specialist faith-sensitive helpline and counselling service by phone, email, text and webchat. 0800 999 5786 (Monday–Friday, 10am–4pm)
