In the U.S., some states have been under stay-at-home orders since March 23.
No longer able to visit friends and family, people are turning to Zoom calls to find community.
Everyone is going to have to develop new routines.
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In addition, the mental health strain during quarantine has been a huge concern for Muslims practicing fasting.
Acknowledge that this Ramadan will be different.
Everything happened so quickly and people feel like they had no time to prepare.
We feel ill-equipped and overwhelmed.
The feeling of loss is acting as a barrier to imagine possibilities.
We have to acknowledge how difficult it is, how challenging it is.
It can fill you with a sense of despair.
And that is okay.
And then allow yourself to imagine new possibilities.
but its also an incredible opportunity.
We have to alter whattogethermeans, says Khan.
Thats not to say its the same, but its the best thing we can do in the circumstance.
In some ways, this Ramadan during this time is the ultimate reset button.
Isnt that sort of the spirit of Ramadan?
Set a small goal for each day.
Your motivation will naturally ebb and flow, saysBisma Anwar, L.M.H.C., a therapist at Mt.
Sinai in New York City, says.
Anwar suggests setting a daily goal for yourself throughout the month.
Make it something small and manageable.
Make time to rest daily.
In Ramadan this year, there may be days where youre having a hard time doing anything.
I feel like we put too much pressure on ourselves to be productive.
We might need to listen to our bodies sometimes and we might need to give ourselves some space.
Create space and boundaries for yourself.
Those are the people that become part of your self-care, Rashad says.
Its not someone who youd burden and theyd feel worried.
These are the people you’re free to lean on when things get overwhelming or lonely.
Set a routine and stick to it.
Consider adding a nap to your daily schedule.
(Especially during the pandemic!)
Make adjustments to your iftar preparation.
We have to completely reimagine what iftar looks like, she says.
And of course gender roles exist in just about any culture or community.
Always have a plan for grocery shopping.
The availability of some ingredients is not the same as what it has been, she says.
For those who have health challenges, planning out grocery trips and meals is incredibly important to maintaining health.
You dont want to end up having to return to the store because you forgot something basic like oil.
A lot of people who are used to fresh veggies will say they dont enjoy frozen, Zibdeh says.
But this is a time to adapt.
Things are not perfect.
Take this opportunity to imagine a more balanced plate.
Huff suggests folks indulge mindfully.
Enjoy your favorite iftar foods, but remember, its a time of moderation.
Sometimes during Ramadan the pendulum swings more towards excess than moderation.
Zibdeh doesnt recommend her clients calculate macros.
Generally, you want to ask yourself: Do I have a cup of nonstarchy vegetables in my meal?
Getting protein, fat, and fiber helps you stay full longer.
Stay hydrated even if youre staying at home.
But still, take a stab at keep a water bottle with you in the morning and night.
Zibdeh suggests drinking water throughout the evening and drinking a cup or two of water at suhoor.
it’s possible for you to alsolook at your urineto determine how hydrated you are.
Keep exercise safe and lower-intensity.
During Ramadan, its important to structure in movement when you’re free to.
(Allibhai also posts beginner and low-intensity Ramadan workouts on herYouTubeand in herHealthy Ramadan Guide.)
Yoga, bodyweight movements, and walks are all great low-intensity options.
Ramadan is not about getting in the best shape of your life, Allibhai says.
Think of Ramadan as a way of maintaining.
Ramadan is about focusing on your spiritual well-being as well.
She says many people find that exercising during Ramadan gives them more energy throughout their fasts.
Allibhai agrees its important to stay hydrated, especially if you decide youre still going to work out.
ensure youre drinking water during your window of eating.
Making sure youre eating fruits and veggies that arehigh in water content, like watermelon, cucumbers, celery.
Smoothies and soups are hydrating as well.
And remember, it is through community that we will survive.
While this Ramadan will be significantly different, we are not experiencing it alone.
That we can look back on this year and recount the ways we were blessed.
