Ramadan is a holy month for Muslims where they refrain from eating and drinking from sunrise to sunset. The focus is more on spiritual growth, worship, and acts of service. Navigating Ramadan with eating disorders like bulimia or anorexia can be quite challenging during the month of Ramadan.
A huge part of Ramadan revolves around the idea of feasting and fasting. This dilemma is further heightened for people with eating disorders, as Muslims often organise evening meals or iftar parties. This may further burden people with eating disorders attending these community iftars.
Talking to the OnlyMyHealth team, Dr Roohi Pirzada, MBBS, FCCM, Senior Physician and Critical Care Specialist said, “Ramadan can be mentally and physically challenging if you are also dealing with eating disorders. People have reported feeling conflicting and challenging thoughts. The daily cycle of fasting and then eating may make you feel the need to restrict your intake, eat large amounts at one time, or purge after eating.” However, this does not mean there is no hope for those who have an eating disorder to navigate Ramadan and Eid with all pomp and fervour.
Tips To Manage Eating Disorders During Ramadan
Firstly, if you are dealing with an eating disorder, it is important that you are not hard on yourself. “Treat yourself with compassion during the holy month. Take some time to set boundaries and decide safer choices of food,” recommended Dr Pirzada.
Keep A Ramadan Food Journal
Planning your meals in advance can help you to not feel as overwhelmed. Another thing that can help is keeping a journal.
“Keep a Ramadan reflection journal in which you can note down points like emotions you felt surrounding food today, situations that activated anxiety and how did you manage them, moments that were joyous, and how can tomorrow be better than what it is today?” suggested Dr Pirzada.
Set Social Boundaries
Setting boundaries may involve choosing to attend limited parties or excusing yourself from feasting if these make you uncomfortable. “This doesn't mean you have to miss out on the social elements of the holy month. You can meet your peers and relatives at the mosque for the night prayers or voluntary charity events together,” said Dr Pirzada.
Make Time For Suhoor
Suhoor, or the morning meal eaten before beginning the fast, is an important component of the Ramadan fast. “If you choose to fast it is important to make time for Suhoor to preserve you know the energy throughout the day. During Suhoor, eat meals that are high in protein, healthy fats, and complex carbohydrates, recommended Dr Pirzada stating that it “may reduce the likelihood of you feeling sluggish or fatigued while fasting.”
Also Read: The Science Behind Fasting, Expert Shares How Ramadan Fasting Affects the Body
Practice Mindfulness During Salah
Salah, or namaz, can be an opportunity for you to practice mindfulness and take a break from your daily struggles. “During Salah, look for a quiet place to pray, take your time contemplating and focussing on your movements, and plan for tomorrow,” said Dr Pirzada.
Design A Prevention Plan
“Have a prevention plan in place which includes a list of the triggers and coping strategies to avoid these triggers,” said Dr Pirzada. She added, “Look for some new mental tools which can help you to reduce the chances of experiencing a setback in your journey to heal from eating disorders.”
Participate In Mock Fastings
Lastly, Dr Pirzada suggested that if you have an eating disorder, you can also attended, or organise mock fastings outside the month of Ramadan. She said, “These may help you programme your body and mind to deal with the Ramadan month and the fasting and eating patterns in a better way.”
Also Read: How To Manage Blood Sugar Levels During Ramadan And Eid? Doctor Shares Tips
After Ramadan, it's important to focus on getting back on track. If you're dealing with eating disorders, reaching out to therapists or mental health professionals for support is crucial. Practice self-compassion by understanding the challenges you face rather than being self-critical. Share your emotions with trusted loved ones or a therapist. Finding culturally competent care is essential for maintaining recovery beyond Ramadan, as this month is about more than just fasting; it holds significant importance in various aspects of life.