Balancing Faith and Medicine: Navigating Ramadan and Pre-Residency Prep

Ramadan Kareem! As most of you must know, the month of Ramadan is underway. A month that is extremely sacred for over 2 billion Muslims we share this planet with. If you happen to be a part of those 2 billion, then this article is definitely for you.

Ramadan is a month of mindful abstinence and fasting. A month of abstaining from not just food and water but from all sorts of evil, including foul speech, reprehensible thoughts, and ill-intentions. Although the latter requires a lot of spiritual strength, it does not make the clinical rotations nearly as difficult as the former.

As a fresh medical graduate myself, who is currently powering through his internship, fasting for 14+ hours is not the easiest feat. Interestingly, though, fasting has given me a new viewpoint on my work with patients and has given me a new perspective on everyday interactions. Therefore, know that fasting is not going to be a huge impediment in your training but can rather benefit you if you know how to go about it the right way. So allow me to share with you the little tips which I personally benefit from whilst working in the wards as I fast.

1. Pack in the Proteins at the Morning Meal (Suhoor) and Focus on Nutrition

The morning meal is unquestionably the most important meal of your day while fasting since it is going to provide you with all the fuel you need to power through the day. Taken just before dawn, your suhoor should consist of high-protein foods like eggs, yogurt, dates, oatmeal, chicken, fish, or beef. Avoid high-sugar items like chocolates, desserts, and fizzy drinks since they are going to give you empty calories without any nutrition. The proteins are going to be the most filling nutrients of your meal, which are going to keep you satiated for the long day ahead of you.

This principle of mindful nutrition applies not only to Ramadan but also to your journey as a medical student transitioning into residency. Whether you’re preparing for long clinical rotations or planning meals during your downtime before residency, focusing on nutrient-dense foods can help sustain your energy levels. This mindset can also extend to establishing healthy eating habits as part of your self-care routine, which we’ll discuss later.

2. Stay Hydrated Between the Fasts and Prioritize Self-Care

Dehydration is perhaps the greatest challenge while fasting, and in the summers (or if you happen to live on the East Coast), it is much more draining. The best way to work around this is to increase your water intake between sunset and sunrise (the eating window). Now, most Muslims make the mistake of gulping down gallons of water just minutes before sunrise (which marks the start of the fasting window), which is not only counterproductive but also leaves you feeling very bloated and uneasy. A much better way to go about this is to start drinking water in small portions throughout the eating window. This would mean drinking a liter of water every hour or so. Try this hydration technique, and your body will thank you!

Hydration is equally critical during your transition period before residency. Establishing a sustainable self-care routine now can pave the way for a balanced, healthy lifestyle as an attending in the future. Consider making a checklist of self-care habits that you can reliably do on a regular basis. Remember not to be hard on yourself to have the perfect routine. Doing just one self-care habit a day, but consistently, may be more realistic and beneficial than giving up and not doing anything at all! Below is an example of a self-care routine to help you get started:

Ideas for a self-care routine (varies by individual):

• Daily:
  • Sleep
    
  • Exercise (walking outside, taking stairs in the hospital, yoga, gym, etc.)
    
  • Drink water throughout the day
    
  • Take a vitamin or supplement
    
  • Meditation/prayer/mindfulness exercises
    
  • Cook dinner at home
    
  • Play with a pet
    
  • Text/call a friend or family member
    
  • Watch a show
    
  • Read
    
  • Listen to a podcast during your daily commute
    
  • Personal grooming
    



• Weekly:
  • See friends and family
    
  • Grocery shopping
    
  • Meal prep
    
  • Filling gas in the car
    
  • Organize/clean your home
    
  • Laundry
    



• Monthly/Yearly:
  • Car maintenance
    
  • Doctor’s visits
    
  • Dentist visits
    
  • Vacation planning
    

3. Follow a Strict Sleep Schedule Throughout the Month and Balance Rest with Productivity

I cannot keep count of the people who complain of sleep deprivation in Ramadan and rightfully so! Given the nature of the fasting schedule, one has to wake up before sunrise during the entirety of the month. Although this does not change much for people who go to bed early, for people like me who used to be night owls, getting sleep was extremely difficult during Ramadan. Imagine going to bed at 4 in the morning and getting up at 7 for your morning classes. To avoid getting stuck in this loop, follow a strict sleep schedule throughout the month. Although there are different patterns that you can follow to catch up on your sleep, the one which worked the best for me was sleeping at 9 pm and waking up at 4 am. And guess what? I can finally testify to the aphorism; the early bird gets the worm! This sleeping pattern not only gave me a solid 7 hours of sleep but also greatly added to my energy levels. In fact, it benefitted me so much that even 2 Ramadans later, I still stick to it to this day.

Balancing rest and productivity is crucial during your downtime before residency as well. The long, arduous hours of residency can take a toll on anyone’s mental health. Given that burnout is a serious concern for medical professionals, it is important to think about how you plan to take care of your own wellbeing. Establishing a consistent sleep schedule now can help you prepare for the demanding hours of residency while ensuring you remain mentally and physically resilient.

4. Know That There Is No Sin Unto Thine If You Can’t Fast and Embrace Flexibility

“Let there be no compulsion in religion.” — The Qur’an (2:256)

This part of the article is for the enthusiastic practitioners of the faith who feel that fasting is non-negotiable, regardless of one’s circumstances, and if one does not fast, one will lose out on their Muslim identity. However, that could not be further from the truth. Fasting is only for you if you can go on with it without compromising your health. If you have certain health issues or if you feel that fasting is going to get in the way of your daily life responsibilities, you are exempted from it. The Prophet Muhammad (PBUH) famously said, “Verily, the religion is easy, and no one overburdens himself in religion except that it overwhelms him.” So go easy on yourselves and don’t be overwhelmed. By all means, fast if it is feasible for you, and do not beat yourself up over being unable to do so.

Flexibility and self-compassion are equally important as you navigate your transition period before residency. Whether you’re dealing with personal challenges or simply trying to recharge after the rigors of medical school, remember that it’s okay to prioritize your wellbeing. Be kind to yourself and embrace the opportunities this time offers for growth and renewal.