Hormonal Health and a Clear Mind

Assalamu alaikum wa rahmatullahi wa barakatuhu, beloved Sisters!

 Juggling kids, prayers, work, home, community commitments…sound familiar? Life as a Muslim woman, Mashallah, is full and vibrant - but let’s be honest- sometimes it feels like we are running on empty! Ever feel like you are powered by copious amounts of caffeine and good intentions alone? Sister, you’re not alone!

I’m your sister in Islam and education -and like many of you -I’ve been on this journey of trying to balance  it all while feeling good in my own skin and mind. And one thing I’ve learned for sure? What we eat has a HUGE impact on everything - our energy, our moods, even how clearly we think and connect with Allah swt in our prayers.

 Think about it; Our bodies are an Amanah - a trust from Allah. The Prophet Muhammad (saw) said “Every one of you is a guardian and every one of you will be asked about his subjects…” (Bukhari). This includes our health too! We have a responsibility to care for ourselves, not just for ourselves, but to be the best versions of ourselves for our families, our communities and for Allah (swt). Remember, strength and well-being are aids in fulfilling our duties to Allah (swt). As the Prophet said “The strong believer is better and more beloved to Allah than a weaker believer, while there is good in both” (Muslim). So taking care of our health empowers us in our worship and service to others.

 But in our busy lives, healthy eating can feel like another chore on the never-ending list. Where do we even start? How can we eat well when the time is short and energy is low?

 Let’s dive into some practical and healthy ways to fuel our bodies for energy, balance our hormones and boost our mental clarity, all while keeping our islamic values at heart.

Eating for Energy - No More Afternoon Slumps!

 We all know that afternoon slump hitting right after Dhuhr, right? Instead of reaching for the quick sugar fix (guilty!), let’s think about sustained energy. Think about the beautiful ayah in Surah Al-Araf “ O children of Adam, take your adornment at every masjid, and eat and drink, but be not excessive. Indeed, He likes not those who commit excess” (7:31)

So, moderation and balance, even in our food choices!

Tips for sustained energy:

Embrace Whole foods : However much you can, ditch the processed stuff! Focus on whole, unprocessed foods like fruits (banana, berries, plums), vegetables (sweet potatoes, kale, spinach, corn), whole grains (think oats, brown rice, whole wheat ) and lean protein (chicken, turkey, fish)These release energy slowly and steadily. Think of dates, a whole food, mentioned in the Quran - natural energy booster!

Protein Power : Protein is your friend! It keeps you feeling full and energized longer. Include good sources of protein in EVERY meal - eggs, beans, lentils, kidney beans, chicken, fish etc.

Complex Carbs, Not simple Sugars : Simple sugars - white breads, cereals, sugary drinks and sweets - give a quick spike and then a crash. Complex carbs are your longterm energy source. Try to swap out brown rice for white rice, whole wheat roti instead of white bread and bulgur wheat instead of pasta.

Don’t skip breakfast (Especially Suhoor!) :This is crucial! It sets the tone for your energy levels all day.Even if it’s  just dates and yoghurt at Suhoor or a quick bowl of oats in the morning, eat something nutritious to kickstart your metabolism. Here is one of my favourite , easy and filling breakfast combos: scrambled eggs and few spoonfuls of cottage cheese piled on a slice of rye sourdough-bread. Done!

Balancing Hormones Naturally - Finding inner Calm

 Hormones, SubhanAllah, they control so much! Mood swings, energy levels, even our cycles. For Muslim women, especially mothers, hormonal balance is vital for managing stress and maintaining emotional well-being.

 Healthy fats are Essential - Don’t fear fats! Healthy fats (like avocado, nuts, seeds, olive oil, oily fish) are building blocks for hormones. Remember  olives and olive oil are mentioned in the Quran as blessed (24:35, 23:20).

Fiber is your Detox friend - Fiber helps regulate blood sugar and flush out excess hormones. Load up on vegetables, fruits and whole-grains (think broccoli, beets, raspberries, blueberries, buckwheat, bulgur wheat). It’s also great for gut health (more on that later!)

Limit processed foods & Sugary Drinks - These can wreak havoc on your hormones. They can lead to insulin resistance and hormonal imbalances. Instead try sugar free coconut water for a natural electrolyte and refreshing drink. And remember the importance of water in islam - not just for physical health, but as a pure and blessed substance from Allah. Keep yourself hydrated, following the the general guidance in Quran  and Sunnah about cleanliness and purity which includes our bodies and what we consume.

Boosting Mental Clarity - Sharpening the Mind for Deeper Connection

 If you’re anything like me, some days it feels like your brain is running a million miles an hour, and other days, it’s like wading through mental molasses! And with everything  that we have on our plate, we need our minds to be focused, sharp and ready to go! For example, we all want to be present in our Salah, right? Where we strive for Khushu - that deep, focused connection  with Allah (swt)…or when we sit down to study the Quran, to understand its profound wisdom. We need mental clarity to truly engage, to absorb and to benefit from these sacred acts of worship. And beyond worship, think of our daily responsibilities, decision  making, learning new things…mental clarity is essential!

Brain-Boosting Foods

Omega-3 fatty acids - These healthy fats are crucial for brain structure and function.  Find them in oily fish (salmon, mackerel, sardines…I always stock up on the canned versions as-well), flaxseeds, chia seeds and walnuts. Consider adding flaxseed meal (ground flaxseeds) to your morning smoothie or as topping on your yoghurt bowl or snacking on walnuts. SubhanAllah Allah has blessed us with natural brain -boosting foods. Take a moment to reflect on Allah’s immense blessings in providing us with nutritious food that nourish our bodies and minds!

Antioxidants - These powerful compounds protect your brain cells from damage. Load up on colorful fruits and vegetables, especially berries (blueberries, blackberries, strawberries) leafy greens (spinach, kale) and brightly colored veggies (bell peppers, beetroot, carrots).

B Vitamins: B Vitamins are essential for brain energy production and neurotransmitter function. Good sources include wholegrains (oats, brown rice, whole wheat), leafy green vegetables, eggs and legumes (beans, lentils).

Iron - Crucial for Oxygen delivery to your brain - it’s surprisingly common  in women to be iron deficient which can lead to fatigue, brain fog and difficulty concentrating. Ensure you are getting enough iron from lentils , spinach and lean red meat. Pair iron-rich foods with vitamin C ( like citrus fruits or bell peppers) to enhance absorption!

Hydration; Yes, again! Dehydration is the major cause of brain fog and fatigue. Keep sipping on water throughout the day, especially during busy times and in warmer climates.

Mindful Eating - Pay attention to how you eat, not just what you eat. Eat slowly, chew your food properly and be present at mealtimes. This helps with digestion and nutrient absorption.

A little anecdote…

I remember a time when I was constantly exhausted and irritable. Homework reflections felt impossible, even simple chores were overwhelming. I was grabbing sugary snacks and relying on caffeine to get through the day. Then, I remembered the ayah about moderation…I started  making small changes - swapping white bread for whole wheat or rye, adding more vegetables  to my meals (I love a big colourful salad!) and making sure I had protein at breakfast (Greek yoghurt and eggs are my easiest options). SubhanAllah, the difference  was amazing! My energy levels evened out, my mood improved and I felt so much more focused in my Quran class. It wasn’t a magic overnight fix, but consistent changes made a real impact.

Your mind matters!

Our minds are gifts from Allah, instruments for understanding His Creation, seeking knowledge and connecting with Him in worship. Let’s nourish them with the best possible fuel!

 Your turn, Sisters!

What small change can you commit to this week to improve your eating habits for better energy, hormones and mental clarity? Share in the comments  below and let’s support each other on this journey to holistic well-being, InshaAllah.

And stay tuned for my next post in the series.

This blogpost has been written by our team member sister Sadaf Qadeer, who is a student of knowledge, mother of two, an avid baker, cyclist and a fitness enthusiast. She graduated as a Biomedical Scientist from Denmark and added further credentials to her repertoire as a Faith-based NLP Practitioner, Menopause awareness coach and Diet and Nutrition advisor.