Navigating skincare and nutrition throughout Ramadan

Every year, many Muslims all over the world observe the month of Ramadan, where they fast from dawn to sunset for 29 or 30 days before celebrating Eid-ul-Fitr. This means abstaining from food, drink (exceptions are made for those with illnesses and pregnancies, the frail, and the elderly), smoking and sex. Those observing are also encouraged to practice good habits, give back to charities, and to generally show kindness and empathy to oneself and others in the hope that it will continue well past the fasting month.

Any skincare and wellness enthusiast will notice that routines naturally change during fasting month. Some might even feel the pressure to completely use it as an opportunity to detox, but, licensed dietitian and nutritionist Nirvana Abou-Gabal (aka @intuitive.muslimah) says, “It is pivotal not to allow Ramadan to be co-opted by diet culture and turned into another diet."

“The fast is spiritual, and not an exercise to lose weight,” she tells Bazaar. “This is not a time to arbitrarily restrict foods. On the contrary, it is important to make room for foods that bring us joy and satisfaction, which research has shown promotes better health.” 

Ahead, two experts share their tips on how to nourish your well-being with food during Ramadan while ensuring your skin stays healthy throughout the month. 

How does the skin change during Ramadan?

“Studies of fasting have shown different effects on skin, and not all negative,” offers consultant dermatologist and psychodermatology expert Dr Alia Ahmed (who offers consultancy via her clinic and GetHarley).

“One of the most important functions of the skin is to provide a permeability barrier to protect against excess water loss. Fasting can lead to compromised barrier function through reduced ability of the skin to maintain and restore its lipid levels.” This means that water is able to escape from skin, causing dryness and dehydration. According to Dr Ahmed, collagen synthesis is also reduced during fasting although research have shown different responses in terms of wound healing.

“Some studies report a positive effect through upregulation of the immune system and others report delayed response, possibly through the effect on collagen synthesis,” she explains. For those with skin conditions such as psoriasis, Dr Ahmed notes there are studies that show an anti-inflammatory effect of fasting has a positive impact on the issue. 

What is the best way to treat the skin during fasting month?

Cleansing is key to remove all impurities and improve product penetration, says Dr. Ahmed. She recommends a weekly or bi-weekly chemical exfoliant using either an AHA, PHA, or fruit acids and coupling it with hydrating ingredients such as hyaluronic acid or glycerin. Pay extra attention to replenishing the skin barrier and protecting it with antioxidants. 

“Layering skincare is extremely important during Ramadan. Apply hyaluronic acid onto damp skin, then serums followed by creams,” recommends Dr. Ahmed, who’s a fan of Skingredients Skin Good Fats and using face mists (The Body Shop Edelweiss Bouncy Jelly Mist is her go-to).

“Due to volume depletion through the day, I usually note my under eye area is a little sunken. This usually resolves by morning and with adequate oral hydration and use of eye cream.” For those prone to blemishes, opt for lightweight textures and non-clogging ingredients.

How to approach food and nutrition during Ramadan

It might seem logical to consume everything and anything once the sun sets, but eating too much too quickly can lead to uncomfortable bloating. The best thing to do is to pace yourself without restricting your food and drink intake.

“Approach food with joy,” says the nutritionist Abou-Gabal. “Through the cyclical nature of fasting and breaking one's fast for an entire month, we more concretely experience the blessing of food and nourishment. Feeding ourselves is no longer a mundane routine, but a much more mindful activity,” she feels.

“Since the 'eating window' is limited, I try to make sure that each meal is sufficiently nourishing. I like to eat foods with enough fat, protein, and fibre to give me the energy I need for the upcoming fast," she explains. Hydration is paramount, so consume enough water and incorporate succulent fruits with high water content such as watermelon and oranges into your diet.

Should you take supplements during Ramadan?

Fasting or not, the subject of supplements is a divisive one. Dr Ahmed notes that ceramide supplements can help boost hydration by reducing water loss. On the other hand, Abou-Gabal isn’t a fan of dietary supplements unless advised by a medical professional, as a healthy diet should have all the sufficient nutrients required. That said, if you are feeling extra lethargic, it’s worth speaking to your GP to check if you’re deficient in a specific nutrients or vitamins. 

What are the best foods to eat during Ramadan?

There are no prescriptive rules. Lean into the foods that make you feel nourished, energised and happy. Dr Ahmed chooses her meals based on “how these foods can supplement hydration and energy throughout the day.” She also focuses on antioxidants and probiotics to maintain a healthy gut and reduce inflammation; naturally, these foods will benefit the skin too.

Omelettes, bananas, chia seeds and nuts are her go-tos for suhoor (the pre-dawn meal) as they together contain all the essential vitamins, omegas and minerals needed. Meanwhile, Abou-Gabal gravitates towards stews and hearty soups for iftar (the evening breaking of fast). “I enjoy variety, but I almost always make a big pot of harira (a delicious Moroccan chickpea and meat soup), along with a big salad with a lemon and olive oil dressing and some bread,” she shares. “Meals like this feel nourishing, are nutrient-dense, and are very satisfying after a long day's fast.”

Whatever your version of a comforting meal looks like, whether that’s a bowl of tagliatelle or simply a dish you’ve been dreaming of that day (salmon bagel, anyone?), try to eat with intention and enjoy it whole-heartedly with minimal distractions. You deserve it. 

This piece originally appeared in Harper's Bazaar UK.