RESHAPING MINDSETS
Ramadan offers both a spiritual and neurological reset. As routines slow, we can quiet the amygdala – the brain’s stress and reactivity centre, and strengthen the prefrontal cortex, which governs focus, self-control and intentional choices. Begin with mindset: shift from ‘survival mode’ to conscious growth. Write down your top three stressors, then commit to releasing or reducing one this month. Small, consistent actions rewire habits. Pause before reacting, breathe deeply, eat mindfully, set digital boundaries, protect sleep and anchor your day with prayer and gratitude. Progress, not perfection, is the goal. When stress is regulated, and intentions are clear, Ramadan becomes more than fasting – it becomes a training ground for lasting calm, resilience and alignment.” – Haya Bitar, leadership and personal transformation expert
REGULATING FITNESS ROUTINES
“It’s still important to keep a consistent fitness routine during Ramadan. In fact, stabilising your energy levels, balancing blood sugar and maintaining mental focus become even more valuable when you’re fasting for 12+ hours a day. Your body is naturally more dehydrated and recovery can take longer, so it calls for a more strategic approach. During fasting hours, think lower-intensity movement – mobility, Pilates, yoga, walking – the things that support your body rather than drain it. At the same time, if we’re not nutritionally supported, there is a risk of losing muscle mass, so some light strength work is helpful too – just without excessive cardio. The best times to train are just before iftar or later in the evening, when you’re hydrated and fuelled and have the energy to move well. Don’t forget recovery – it’s a non-negotiable during Ramadan. Good sleep, balanced meals and adequate minerals make all the difference. Magnesium is a big one for me at this time. It plays a key role in muscle function, hydration, nervous system regulation and energy production, which is exactly what we need when we’re fasting and training.” – Fiona Falconer, Pilates instructor and midlife wellness advocate
NURTURING CONNECTIONS
“The Holy Month of Ramadan is a sacred time of the year that invites families into a calmer and more reflective rhythm. This shift in pace creates a unique opportunity for families to reconnect. When daily routines become more mindful, families can reset their emotional climate by giving priority to presence, gratitude, patience and enjoying this time to promote reconnection to the family bond. Share moments like suhoor and iftar are powerful anchors for connection. Sitting together and spending time having a meaningful conversation all strengthen a sense of belonging and emotional safety. These moments of exclusive attention to family members are important for nurturing relationships and can be more effective than grand gestures. The Holy Month also encourages self-awareness and is a time for forgiveness. Fasting can heighten tension, increase anxiety, irritability and fatigue. However, it also promotes empathy, compassion and is a moment that can provide self-regulation. By choosing gentle communication, expressing appreciation and extending grace during moments of tension, families can transform this sacred time into one of renewal – strengthening bonds that last well beyond Eid.” – Dr Daniela Semedo, clinical psychologist at BPS Clinic
SKINCARE SAVIOURS
“During the Holy Month of Ramadan, you can continue your usual skincare routine. Topical prescription medications do not break your fast, as they are absorbed through the skin and not ingested. It is important to maintain any prescribed creams or ointments to keep underlying skin conditions such as acne, eczema and psoriasis stable. Deep hydration is essential. Fasting can contribute to dryness and sensitivity, so prioritise a nourishing moisturiser, ideally one containing ceramides to support the skin barrier. Key ingredients such as hyaluronic acid, followed by a moisturiser, can help maintain skin hydration. If your skin is irritated, look for a product containing panthenol. One mistake to avoid is over-exfoliating and neglecting moisturiser, particularly during long fasting days.” – Dr Victoria Scott-Lang, dermatologist at Cornerstone Clinic
HEALTHY FASTING
“During Ramadan, it is important to maintain a balanced diet, including carbs, fats and proteins. Long periods of fasting can result in blood sugar drops, so a focus on protein and high fibre foods is essential, especially at Suhour. Eggs, milk, labneh, cheese, chicken, fish, beef, beans, peas and lentils are all good examples of protein. While fruit, vegetables, wholewheat pasta, bread, couscous and brown rice are examples of high fibre foods. Try to keep your calories at maintenance, as Ramadan is not the time to focus on weight loss. Instead, focus should be on nourishing the body and prioritising rest, recovery and light movement.” – Ashley Gibbon-Jardine, clinical dietician at Dubai Medical University Hospital
