Staying Healthy & Connected During Ramadan

Ramadan is a time of reflection, self-discipline, and spiritual growth. For many, it is also a time of togetherness—sharing Iftar with family, attending night prayers at the mosque, and feeling the warmth of a supportive community. But for those of us who are international students, observing Ramadan away from home can feel different, sometimes even lonely.

As someone experiencing Ramadan while living away from family, I’ve learned that taking care of both physical and mental well-being is crucial during this month. Here’s how I try to balance fasting, faith, and self-care during Ramadan:

1. Prioritizing Physical Health While Fasting

Fasting from dawn to sunset is a challenge, and without proper care, it can take a toll on energy levels. Here’s what I do to stay healthy and nourished,

🥗 Make Suhoor Count: Instead of skipping Suhoor, the pre-dawn meal, I make sure to eat something nutritious that keeps me full longer—like oats, eggs, yogurt, fruits, and whole grains. Hydration is key, so I drink plenty of water before Fajr, the morning prayer.

🍲 Break the Fast Mindfully: It’s tempting to overeat at Iftar, the meal we break our fast with, especially when craving fried or sugary foods, but I try to start light—with dates, soup, and water—before having a balanced meal with proteins, healthy fats, and carbs.

💤 Get Enough Rest: Adjusting to the Ramadan schedule can disrupt sleep, so I try to nap in the afternoon or sleep earlier after Isha, the night prayer, if I have early classes the next day. Proper rest helps maintain energy and focus.

2. Managing Mental & Emotional Well-Being

Being away from home during Ramadan can feel isolating, especially when you’re used to breaking fast with family or celebrating in a familiar environment. How to cope with the sense of detachment:

📱 Make the Call: If there’s one thing I remind myself, it’s that distance doesn’t have to mean disconnection. Thanks to technology, I make an effort to call home, check in with my family and friends back home, and have meaningful conversations—especially with my parents. Even a short video call with loved ones can bring a sense of comfort and familiarity.

🧘 Self-Compassion: Some days feel harder than others, and that’s okay. If I miss home, I allow myself to feel those emotions but also focus on gratitude—appreciating the personal growth that comes with independence. Connecting with other students has made a huge difference. Whether through university societies, mosque gatherings, having that sense of belonging helps a lot.

🎧 Comfort in Small Rituals: Playing Quran recitations, listening to Ramadan podcasts, or cooking a simple Iftar meal similar to what I’d have at home helps bring a sense of familiarity.

3. Balancing Academics & Worship

As students, maintaining productivity during Ramadan can be tough. Here’s what I do to manage:

📅 Planning Ahead: I schedule my most important study sessions when I have the most energy—usually after Suhoor or in the evening before Taraweeh, a special night prayer in Ramadan, performed after Isha.

✍️ Being Realistic with Goals: I remind myself that it’s okay to slow down. Ramadan is a time for spiritual connection, and if I need to adjust my study routine to prioritize rest or prayer, that’s perfectly fine.

☕ Avoiding the Caffeine Crash: If I rely too much on coffee after Iftar, I end up feeling worse later. Instead, I opt for hydrating drinks and herbal teas to keep me refreshed.

Be Kind to Yourself and Others

Ramadan away from home comes with its own set of challenges, but it’s also an opportunity for personal growth and resilience. Whether it’s finding a new sense of community, learning to cook your favorite Ramadan dishes, or simply appreciating the quiet moments of reflection—there’s so much value in this experience.

Most importantly, listen to your body and mind. Taking care of yourself physically, emotionally, and spiritually will help you make the most of this blessed month, even when miles away from home.

At the same time, be kind to those around you. If you notice a fellow student struggling, feeling quiet, or withdrawn, take a moment to check in. A simple “How are you doing?” or an invitation to share Iftar together can make all the difference. Small acts of kindness go a long way, and Ramadan is a time to extend compassion, patience, and understanding to both ourselves and others.

To my fellow international students, you’re not alone in this journey. Wishing you all a healthy, fulfilling, and peaceful Ramadan! 🌙✨