Life Of A Medical Student In Ramadan

Written By: Jazver Jibran, Class Of 2025

This blog is about maintaining balance in lifestyle during Ramadan for medical students to manage academic responsibilities and spiritual commitments effectively

RAMADAN, BURDEN OR A GIFT:

Feeling overwhelmed trying to balance your academic pursuits with your spiritual obligations during Ramadan? Ramadan, the holy month of fasting, presents unique challenges for medical students. Managing a balanced diet, sleep schedule, and study routine is crucial during this time. Balancing everything properly is the key to reaping its benefits, while neglecting it leads to health issues, laziness and interrupting your study routine.

THE NUTRITIOUS TIGHTROPE:

It is worth noting that a substantial number of medical students limit their daily meals to two, which makes the type of food you incorporate into your diet crucial. Foods rich in protein, healthy fats, complex carbohydrates, fruits, vegetables, whole grains, and nuts which provide sustained energy and promote cognitive function. Having oily, or fried food can make you feel tired and sluggish. Drinking plenty of water and electrolyte-rich beverages during suhoor (pre-dawn meal) and iftar (meal to break the fast) can help prevent dehydration and fatigue. Aim for 8 glasses a day dividing adequately between iftar and suhoor meals.

Skipping suhoor can leave you feeling weak and lethargic, which can impact your productivity and overall well-being. To make the most out of your suhoor, it is highly recommended that you eat 2-3 dates. Dates are the perfect natural source of energy and fiber that not only provide an immediate boost of energy but also keep you full for a longer time. Therefore, ensure that you prioritize suhoor and start your day with the right fuel for your body to make the most out of your Ramadan days.

It is important to know that Islam allows exemptions from fasting for individuals who have a valid reason, including those with medical conditions such as diabetes. According to Islamic teachings, individuals who have diabetes or any other medical condition that may be worsened by fasting are not obligated to fast during Ramadan. Hence, keep in mind that if you are suffering from such a condition or disease, you are not obliged to fast and advised to prioritize your health. 

THE SLEEP REVOLUTION:

As medical students we should be aware of the changes to our sleep cycle during the month of Ramadan. It is important to note that fasting does not increase sleepiness, as there is no scientific evidence to support this claim. Studies have demonstrated that food deprivation heightens alertness and reduces rapid eye movement (REM) sleep. Therefore, it is vital to aim for 6-7 hours of sleep each night, adjust your bedtime to coincide with your suhoor meal, and remain committed to your academic responsibilities upon waking up. By following these steps, you can significantly enhance your overall productivity. 

THE STUDY SYMPHONY:

To strike a balance between academic pursuits and spiritual obligations, it is crucial to design an efficient study routine.

1. Early morning: Confidently seize the opportunity to utilize the peaceful and contemplative early morning hours after suhoor for studying and profound self-reflection to engage in focused study sessions. These hours are often quiet and peaceful, providing an ideal environment for concentration and reflection.

2. After iftar: To ensure that you're studying at your peak during Ramadan, it's vital to schedule your study sessions after breaking your fast at iftar. Opting for lighter, nutritious meals instead of heavy ones that can cause drowsiness will help you maintain your energy levels.

3. Midday break: Why not try utilizing the midday hours, when energy levels may be low due to fasting, to engage in lighter study activities such as reviewing, reflecting, or brainstorming? And if you find yourself feeling drained, consider taking short naps to recharge and maintain your alertness. This way, you can make the most of your time and energy while studying.

LIGHTEN THE LOAD:

During Ramadan, incorporating light exercise into your routine can positively impact physical and mental well-being. It is recommended to limit pre-Iftar exercise to 60 minutes, replenish lost salts by drinking fluids after breaking your fast, and wait at least three hours after Iftar for post-digestion before engaging in exercise. The 5 prayers we do as Muslims is an effective exercise that involves several distinct bodily postures. This prayer consists of physical activity such as standing, bowing, prostration, and sitting consecutively. Morning walks, stretching, or gentle yoga during non-fasting hours are also options that can improve blood circulation, mental clarity, and overall fitness. Avoid intense workouts during fasting hours to prevent dehydration and fatigue. Listen to your body's needs and adjust exercise intensity accordingly.

REAPING THE BENEFITS:

Fasting can have numerous health benefits. It can help regulate blood sugar levels and improve glycemic control by allowing the body to utilize stored glucose. Studies indicate that fasting for a month can decrease total cholesterol, triglycerides, and LDL cholesterol levels. This, in turn, can lower the risk of cardiovascular diseases, such as heart attacks and strokes. In addition, fasting can also improve gastrointestinal health by giving the digestive system a break, which can alleviate symptoms of gastrointestinal disorders like acid reflux or indigestion. Also in academics, it can have positive effects, including increased mental clarity, focus, and enhanced memory and cognition. Finally, research suggests that fasting may limit cancer cells' adaptability, survival, and growth. It's essential to keep in mind that individual experiences and adherence to a balanced diet can affect the benefits of fasting.

Fasting serves an important purpose beyond just abstaining from food and water. Its primary aim is to foster an understanding and empathy for those who are less fortunate and lack access to necessities like food and water. By participating in fasting, we can connect with the struggles of others and cultivate a sense of compassion towards those in need.

CONCLUSION:

Striking a balance in lifestyle during Ramadan is essential for the well-being of medical students, allowing them to effectively manage academic responsibilities and spiritual commitments. Prioritizing a balanced diet with a focus on nutritious foods, establishing consistent sleep patterns, designing an efficient study routine, and incorporating light exercise are key strategies to adopt during this time. 

Navigate this holy month with grace and achieve success in both spiritual and academic journeys.