Manage Stress While Fasting in Ramadan

As a clinical dietitian and hypnotherapist specialized in changing habits in Dubai, many clients often ask this question: how can i fight stress during ramadan? But the answer is not straighforward

Food can give us the feelings of control and satisfaction that we need in stressful situations. A key player in mood regulation is serotonin, the "feel-good" hormone. Low serotonin hormone levels can lead to feelings of sadness, depression, and irritability, so it's common for people to crave foods that boost serotonin production, especially when feeling stressed.

During Ramadan, it's best to opt for a healthy balanceddiet plan that helps maintain steady serotonin levels and prevent the crash that often follows sugary, fatty comfort foods.

While serotonin isn't found directly in food, it is produced in the brain using tryptophan, an amino acid available in various foods. Here are some healthy options to support mood and energy levels:

• Protein-rich tryptophan sources: Turkey, chicken, fish, eggs, soy, nuts, seeds, and beans. These work best when paired with a small amount of carbs.
• Complex carbohydrates: Whole grains, potatoes, legumes, and root vegetables (like carrots and corn) can help increase serotonin levels while providing sustained energy.
• Omega-3 fatty acids: Found in fatty fish (salmon, tuna, mackerel, sardines), flaxseeds, and walnuts, omega-3s are linked to serotonin production and can aid in mood regulation.
• Vitamin B-rich foods: Vitamin B6, in particular, supports serotonin synthesis. Whole grains, leafy greens, and eggs are excellent sources.
• Minerals: Food sources that help with serotonin production are foods rich in calcium and magnesium. Calcium is found in dairy products, almonds, brewer's yeast, green leavess, cruciferous vegetables, sesame seeds, and tofu. Magnesium is especially helpful in reducing muscle tension and easing anxiety. It is found in seafood, whole grain bread, nuts such as almonds, oatmeal and soybeans.

Fried foods like cheese spring rolls, fruit juices and drinks prepared with sugar like jellab, sweets like kallaj, mafroukeh, chaaybiyet, qatayef, daoukieh, as well as caffeine and tobacco are unhealthy choices that can boost your mood during Ramadan but temporarily. They are the foods that stress you out: they are a fast fix, but they do nothing to stimulate the current production of serotonin. This is why we advise you to consume these foods in moderation.