How can aromatherapy help during Ramadan
What is so special about the month of Ramadan
Fasting is the practice observed by Muslims during the holy month of Ramadan, the ninth month of the Islamic calendar and is considered one of the Five Pillars of Islam.
It involves much more than just abstaining from eating and drinking for a few hours of the day. It also entails fasting from anger, temptations, and other vices, while focusing on inner reflection, meditation, and self-improvement. During this time, Muslims are also encouraged to help those in need, starting with their loved ones, and to increase charitable work and donations where possible.
Ramadan is also a time for spiritual reflection, prayer, and self-improvement. It is seen as a month of purification for the soul, where Muslims cultivate self-discipline, patience, and empathy for the less fortunate. Through this practice, they are reminded of the blessings of sustenance and are encouraged to be grateful for what they have.
In addition to these religious practices, many families and individuals engage in non-religious activities during Ramadan. This may include spending time with loved ones, cooking traditional meals, and attending community events. Some also take the opportunity to pursue personal goals or hobbies, such as reading or writing.
Ramadan provides a time for Muslims to engage in activities that bring them joy while still focusing on their inner selves and cultivating a sense of gratitude and compassion.
Here are my top 6 oils for Ramadan
Grapefruit: Fresh and bright, it can help with hunger pangs.
Bergamot: Refreshing and invigorating, it can help with energy levels.
Rosemary: sharp and penetrating, it can help with concentration.
Frankincense: Reassuring & comforting, it can help with meditation
Peppermint: Familiar and strong, it can help with digestion
Cinnamon: Warming and evocative, it can help with sugar cravings.
Read on to learn about Ramadan, fasting and why these oils can help you through the month.
So how do you fast in Ramadan?
Muslims abstain from food, drink, and other physical needs from dawn until sunset. The fast begins with a pre-dawn meal called suhoor, broken at sunset with a meal called iftar.
The first meal is typically broken with dates and water, followed by soup, then a larger meal that often includes traditional foods and dishes that family and friends gather to eat together.
Who should not fast during Ramadan?
There are exceptions to the fasting rules for specific individuals, such as those who are sick, pregnant, breastfeeding, menstruating, or travelling. You are also allowed to break your fast if it interferes with your work or safety, such as hard manual labour for example. They may be exempt from fasting, but they are expected to make up for the missed days later or offer a donation to help feed the poor.
So what are some of the challenges of Ramadan Fasting
Ramadan can be challenging for many Muslims, even those who have fasted from a young age. The difficulties experienced can vary from person to person.
Hunger and thirst: Since Muslims abstain from food and drink from dawn until sunset, hunger and thirst can be significant challenges, particularly in hot climates or for individuals with physically demanding jobs.
Lack of energy: Some individuals may experience decreased energy levels during Ramadan fasting, particularly in the first few days as the body adjusts to the new eating pattern.
Sugar cravings: For individuals who are used to consuming sugary foods and drinks regularly, sugar cravings can be a challenge during Ramadan fasting.
Headaches: This can result from a lack of proper hydration the day before, not getting the usual caffeine drinks in the morning, not having the cigarettes you are used to or improper food intake that can lead to an imbalance in blood sugar levels.
Imbalanced blood sugar levels: When blood sugar levels are imbalanced, particularly when they drop too low, the body may crave sugary or carbohydrate-rich foods as a quick energy source
Inability to concentrate: Some individuals may experience difficulty concentrating during Ramadan fasting, particularly if they are used to consuming caffeine regularly or if they have long work or school days.
Temper issues: Fasting can also make some individuals more prone to mood swings, irritability, and short tempers.
Smoking cessation: For individuals who smoke, Ramadan fasting can be an opportunity to quit smoking, but it can also be a challenge to go the whole day without a cigarette.
Many individuals report that the first few days are the most difficult as the body adjusts to the new eating pattern. However, the challenges decrease as the month progresses. Some Muslims fast twice a week (usually Monday and Thursday) leading up to Ramadan to help ease into the month. This can help reduce the transition significantly.
Are there any physical benefits to Ramadan fasting
A growing body of scientific research has investigated the potential health benefits of Ramadan fasting in recent years.
Improved glucose control: Several studies have found that Ramadan fasting can improve glucose control in people with type 2 diabetes.
A study published in the journal BMJ Open Diabetes Research & Care found that participants who fasted during Ramadan significantly improved fasting blood glucose levels and HbA1c levels, markers of long-term blood sugar control. (1)
Weight loss: Some studies have found that Ramadan fasting can lead to weight loss, particularly when combined with a healthy diet and exercise.
A study published in the International Journal of Health Sciences found that participants who fasted during Ramadan lost an average of 1.5 kg (3.3 lbs) over the course of the month. (2)
Improved lipid profile: Several studies have found that Ramadan fasting can improve lipid profiles, including reducing total cholesterol levels, LDL cholesterol, and triglycerides.
A study published in the Journal of Nutritional Science and Vitaminology found that participants who fasted during Ramadan significantly reduced total cholesterol and LDL cholesterol levels. (3)
While more research is needed to fully understand the potential health benefits of Ramadan fasting, the available evidence and countless anecdotal reports suggest that it may offer a range of benefits for individuals who are healthy and well-nourished.
Interment fasting vs Ramadan Fasting
While there may be some similarities between Ramadan fasting and intermittent fasting, the motivations, duration, timing, and cultural practices associated with each practice are different.
Duration: Ramadan fasting lasts for the entire month of Ramadan, typically a lunar month of 29 or 30 days, while intermittent fasting can be practised for shorter periods, such as a few days or weeks.
Timing: During Ramadan fasting, Muslims fast from dawn until sunset, while intermittent fasting can involve a variety of fasting and eating windows, such as 16 hours of fasting followed by an 8-hour eating window.
Motivation: Muslims fast during Ramadan as an act of worship and spiritual purification, while non-Muslims may practice intermittent fasting for various reasons, such as weight loss, improved health, or increased mental clarity.
Social and cultural practices: Ramadan fasting is deeply ingrained in the Islamic faith and is accompanied by various cultural and social practices, such as community gatherings for breaking the fast and special foods prepared during the month. Intermittent fasting does not have the same cultural and social practices associated with it.
Aromatherapy and the month of Ramadan
Aromatherapy is the use of essential oils derived from plants for therapeutic purposes. During the month of Ramadan, aromatherapy can help manage various physical and emotional symptoms that can arise during the fasting period.
Food cravings and hunger suppression: Aromatherapy oils such as peppermint, grapefruit, and cinnamon have been shown to help suppress appetite and reduce food cravings.
In a study published in the Journal of Neurological and Orthopedic Medicine and Surgery, participants who inhaled peppermint oil every two hours had reduced feelings of hunger and consumed fewer calories overall.
Similarly, a study published in the journal Evidence-Based Complementary and Alternative Medicine found that inhaling grapefruit oil reduced appetite and food intake in participants.
Quitting smoking: Aromatherapy oils such as lavender and bergamot have been shown to help reduce nicotine cravings and improve mood during smoking cessation.
In a study published in the Addiction Research and Theory journal, participants who inhaled lavender oil during a smoking cessation program reported fewer cravings and less severe withdrawal symptoms than those who did not use the oil. (4)
Energy levels and concentration: Aromatherapy oils such as rosemary and lemon have been shown to help improve energy levels and concentration.
In a study published in the International Journal of Neuroscience, participants who inhaled rosemary oil had improved cognitive performance and mood compared to those who did not. (5) Similarly, a study published in the Journal of Alternative and Complementary Medicine found that inhaling lemon oil improved mood and increased mental focus in participants. (6)
Headaches from caffeine withdrawal and lack of water intake: Aromatherapy oils such as lavender and peppermint have been shown to help alleviate headaches.
In a study published in the European Journal of Neurology, participants who inhaled lavender oil experienced a reduction in the severity of their headaches. (7) Similarly, a study published in the International Journal of Neuroscience found that inhaling peppermint oil reduced the intensity of headaches caused by caffeine withdrawal. (8)
Meditation and prayer practices: Aromatherapy oils such as frankincense and sandalwood have been used for centuries in spiritual and religious traditions to promote relaxation and focus.
In a study published in the Journal of Traditional and Complementary Medicine, participants who inhaled frankincense oil during a meditation session reported feeling more relaxed and focused than those who did not use the oil. (9)
Wellness and health experts such as Dr Josh Axe, a certified doctor of natural medicine and clinical nutritionist, and Dr Mercola, a board-certified family physician and wellness expert, recommend using aromatherapy during Ramadan to help manage various symptoms. In their book “Essential Oils: Ancient Medicine,” Dr Axe and co-author Ty Bollinger discuss using essential oils for different health purposes, including managing hunger and improving energy levels. (10)
How can breathing exercises help during Ramadan
Several breathing exercises can be beneficial for concentration and energy levels.
Deep Breathing: Take a deep breath through your nose, hold it for a few seconds, and slowly exhale through your mouth. Repeat this for a few minutes.
Alternate Nostril Breathing: Close one nostril with your finger and inhale through the other. Then, close the other nostril and exhale through the first. Repeat this for a few minutes, alternating nostrils.
Belly Breathing: Sit comfortably and place your hand on your belly. Inhale deeply through your nose, feeling your belly rise, and exhale slowly through your mouth, feeling your belly fall. Repeat for a few minutes.
Enhancing your practice with aromatherapy:
Some scents can help promote relaxation and focus during breathing exercises.
Peppermint: can promote mental clarity and increase energy levels
Eucalyptus: can help clear sinuses and promote deeper breathing
Lavender: can promote relaxation and reduce stress
Rosemary: can improve memory and increase focus
To use these oils, add a few drops to a Personal Inhaler or Aroma Inhalation Patch from the Yatlina store, or grab a personal space diffuser and inhale the scent while doing your breathing exercises. Alternatively, you can apply a diluted oil form to your skin using the Infused botanical oils, particularly the vanilla (Liquid Silk) or Frankincense ones (Liquid Gold)
You can also choose a pre blended mix of oils that target specific actions like calming blend or one that give you more energy and gets you more alert during the day. Check out the Blended Drops selection.
Ramadan Karim to you all
Ramadan is an exceptional month that most Muslims look forward to yearly. It can have challenges, but finding a way to cope with them can make it a remarkable 29 days of self-reflection and gratitude that is hard to describe until you go through the experience yourself. Using scent to navigate the days can take it to another level of enjoyment, and I encourage you to try it out this year. I would love to hear from you and share your feedback if you try any suggestions or products. If you have particular questions or would like a custom-made blend to enjoy, get in touch through email or direct message me on social media, and we can discuss your needs.
References and further reading
Almansour, Hadi A et al. “Fasting, Diabetes, and Optimizing Health Outcomes for Ramadan Observers: A Literature Review.” Diabetes therapy: research, treatment and education of diabetes and related disorders vol. 8,2 (2017): 227-249. doi:10.1007/s13300-017-0233-z
Fernando, Hamish A et al. “Effect of Ramadan Fasting on Weight and Body Composition in Healthy Non-Athlete Adults: A Systematic Review and Meta-Analysis.” Nutrients vol. 11,2 478. 24 Feb. 2019, doi:10.3390/nu11020478
Adlouni, A et al. “Fasting during Ramadan induces a marked increase in high-density lipoprotein cholesterol and decrease in low-density lipoprotein cholesterol.” Annals of nutrition & metabolism vol. 41,4 (1997): 242-9. doi:10.1159/000177999
Hata, Akiko et al. “Psychological Effects of Aromatherapy on Smokers With Depressive Tendencies During Smoking Cessation Treatment: Protocol for a Pre-Post Single-Arm Clinical Trial.” JMIR research protocols vol. 11,7 e38626. 7 Jul. 2022, doi:10.2196/38626
Sayorwan, Winai et al. “Effects of inhaled rosemary oil on subjective feelings and activities of the nervous system.” Scientia pharmaceutica vol. 81,2 (2013): 531-42. doi:10.3797/scipharm.1209-05
Kiecolt-Glaser, Janice K et al. “Olfactory influences on mood and autonomic, endocrine, and immune function.” Psychoneuroendocrinology vol. 33,3 (2008): 328-39. doi:10.1016/j.psyneuen.2007.11.015
Koulivand, Peir Hossein et al. “Lavender and the nervous system.” Evidence-based complementary and alternative medicine : eCAM vol. 2013 (2013): 681304. doi:10.1155/2013/681304
Göbel, H et al. “Essential plant oils and headache mechanisms.” Phytomedicine : international journal of phytotherapy and phytopharmacology vol. 2,2 (1995): 93-102. doi:10.1016/S0944-7113(11)80053-X
Understanding the Effects of Mindfulness Meditation Combined With Aromatherapy to Enhance the Wellbeing of MCAST ICS Lecturers: A Narrative Study.
https://draxe.com/essential-oils-ancient-medicine-works-today/
