Ramadan is a meaningful and transformative time for millions around the world—a month of reflection, discipline, and spiritual growth. But what does it truly feel like to observe Ramadan while balancing work, social life, and daily responsibilities?
To gain deeper insight, we spoke to our colleague Javed, who has been observing Ramadan since the age of eight. Through his firsthand experience, he shares what the month entails, the challenges and rewards of fasting, and how we can better support those observing Ramadan. Whether you’re familiar with Ramadan or simply curious to learn more, this conversation offers valuable perspectives on its significance and daily realities.
What is Ramadan?
Ramadan, the ninth month of the Islamic (Hijri) calendar, is one of the holiest times for Muslims worldwide. As a lunar month, its dates shift approximately 10–11 days earlier each year about the Gregorian calendar. It is a period of fasting from sunrise (Suhoor) to sunset (Iftar), self-discipline, and spiritual reflection. Beyond refraining from food and drink, Ramadan is about deepening faith, practising gratitude, and strengthening connections with family, friends and community. Its core values—discipline, mindfulness, and generosity—bring millions together in a shared spiritual journey.
How is Ramadan celebrated?
Observed by millions worldwide, Ramadan is a time of self-discipline, gratitude, and generosity. Here are some key traditions that shape this holy month:
- Suhoor & Iftar: Each day begins before sunrise with Suhoor, a pre-fast meal, and ends at sunset with Iftar, the meal to break the fast—often shared with family and friends.
- Increased Worship: Many dedicate more time to prayer, reading the Quran, and strengthening their spiritual connection.
- Acts of Charity: Giving back is a key part of Ramadan, whether through donations, volunteering, or small acts of kindness to support those in need.
- Eid al-Fitr: The month ends with Eid al-Fitr, a celebration marked by prayers, festive meals, and gatherings with loved ones.
These traditions bring people together in meaningful ways, making Ramadan a time of both personal growth and shared experiences.
Life During Ramadan: Q&A on Fasting, Energy Levels & Workplace Support
How do you manage your energy levels throughout the workday while fasting?
“I’m super productive in the morning, usually until around 1 pm. That’s when I hit a bit of a slump, so I take my break – either a nap or a walk to get some fresh air (or just stand outside dramatically inhaling like I’m in a perfume advert). If I’ve eaten well at Suhoor, I feel fine all day. But from 4 pm onwards, my mind starts drifting to food and I begin planning every detail of my Iftar meal in my head.”
Tip 1: Pace Yourself & Maximise Your Productivity
Managing energy levels while fasting is all about balance. Prioritise your most demanding tasks in the morning or after Iftar when your energy is highest, and schedule lighter activities for the middle of the day. It's all about pacing yourself, knowing when to push through and when to take a breather. And, of course, starting to look forward to what you are going to eat later!
What are the biggest health challenges you face during Ramadan?
“The lack of sleep many people get during Ramadan can be extremely difficult. Waking up early for Suhoor means broken sleep, which can leave you feeling drained during the day. No matter how much I prepare for that 4 am alarm, it’s always tough.”
Tip 2: Prioritise Rest & Listen to Your Body
While an early bedtime or a short nap during the day can help recharge your energy, it’s also important to listen to your body and pace yourself. Some days may feel more tiring than others but embracing the challenge with mindfulness and reflection can make the experience more rewarding.
How do you balance fasting with maintaining a healthy diet?
People assume you lose weight during Ramadan, but most gain weight because they overdo it with oily food at Iftar. I avoid that and stick to a balanced diet with high-protein foods and healthy fats. For me, eggs, yoghurt, peanut butter, and dates help maintain steady energy levels throughout the day. And yes, dates are nature’s energy bar—small but powerful!
Tip 3: Fuel Your Body with Nutrient-Dense Meals
Instead of reaching for high-fat and high-sugar foods first thing at Iftar, plan ahead with balanced meals that provide long-lasting energy. Focus on high-protein, slow-releasing foods that keep you full and energised throughout the day.
Javed’s go-to meals:
- Suhoor: Two eggs, protein yoghurt with peanut butter, and a protein shake—giving him sustained energy to power through the fast.
- Iftar: He starts with Medjool dates and water, followed by a protein-rich meal and a nutritious, high-protein dessert to fuel his gym session.
- Post-workout: Another high-protein meal and plenty of water to stay hydrated and nourished.
By choosing nutrient-dense foods and staying hydrated, you can maintain steady energy levels and feel great throughout Ramadan!
How can people support those observing Ramadan?
“A little flexibility can make a big difference during Ramadan. Being able to adjust my schedule has been a game changer. Freedom let me tweak my hours so I can break my fast at home, which makes a huge difference.”
Tip 4: Create a Supportive & Flexible Work Environment
Simple changes such as flexible working hours, lighter workloads during peak fasting times, or just being mindful of energy levels, can help create a more inclusive and supportive workplace for those observing Ramadan.
How do you maintain a positive mindset during Ramadan?
“I’ve been doing this for so long that I look forward to it! If you’re mentally prepared, fasting isn’t as hard as people think. It’s all about willpower—anyone can do it if they want to. You’d be surprised how strong you are when you put your mind to it. That first sip of water at Iftar makes it all worth it.”
Tip 5: Strengthen Your Mindset & Embrace the Experience
Fasting isn’t just a physical challenge—it’s a test of mental strength and resilience. Approaching Ramadan with a positive mindset can make the experience more rewarding. Focus on the purpose behind fasting, remind yourself of your inner strength, and take each day as it comes.
What is one piece of advice you’d give to someone fasting for the first time?
Don’t let anyone tell you that you can’t do it. It isn’t easy—but it’s not meant to be. Fasting pushes, you out of your comfort zone, but that’s where growth happens. Your first Iftar will taste like victory
Final Thoughts: Supporting Each Other Through Ramadan
Ramadan is a unique experience for everyone who observes it. Through Javed’s experiences, we’ve gained valuable insights into the challenges and rewards of observing Ramadan, from managing energy levels and maintaining a healthy diet to fostering inclusivity in the workplace.
At Freedom Health Insurance, we value learning from each other and creating an inclusive environment where everyone feels supported. Whether you’re observing Ramadan or simply looking to understand it better, we hope this conversation has offered some useful insights.
Disclaimer: The experiences and insights shared in this blog reflect the personal perspective of our colleague and may not represent the views of all individuals observing Ramadan. Practices and experiences can vary based on personal beliefs, cultural traditions, and lifestyle choices. This blog is intended for informational purposes only and is not a substitute for religious or medical advice.