Strategies and habits that enable you to study and learn effectively

Exams are just a few days away, and the question that is on students' minds now is: How do we study during Ramadan? How do I organize my time that is slipping away? And how do I ensure that I do not forget what I have studied? There is a lot of misinformation about the state of memory during Ramadan, and the truth is that the individual's lifestyle changes during the month of Ramadan and the fasting person has a valuable opportunity to adopt a healthier lifestyle than that followed by some in other months. The long hours of fasting and eating one main meal in addition to waking up for suhoor, enhance the secretion of growth hormone, which renews cells and provides energy during the day.

As for the question of how to study during Ramadan, there is a lot of misinformation about the state of memory during Ramadan. For example, if you feel stressed, tired or bored, this is a type of psychological escape as a result of viewing studying as a heavy burden and a hateful duty.

Educational experts indicate that the way to get rid of this feeling is to try to deal with studying as a kind of enjoyable activity that adds to your information, increases your culture and develops your knowledge. As for the state of forgetfulness that occurs to students before the exam, it is nothing but a psychological state that occurs as a result of fear, anxiety and insecurity, which leads to distraction of the student's mind and robs him of focus, as some of the information he memorizes interferes with what was previously studied, and this happens during studying itself. The treatment in this case is deep sleep to relax and give the mind a chance to retrieve information. Staying up late and using various stimulants causes the student to become disturbed, anxious and psychologically and mentally unstable, while sleep restores the brain's activity for studying and learning.

Before you start studying, you must stay away from problems and frustrations. Ramadan is a golden opportunity to get rid of all negative feelings, as spirituality increases, which works to remove distress and worry from the mind and heart. You must also, dear student, organize your time.

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Misinformation about the state of memory in Ramadan:

In order to know whether our memory is affected by fasting, we must talk about the negative effect that Alzheimer's disease has on the body, which includes impaired cognitive functions, weak or lost memory, disturbance of the body's energy level, disturbance of glucose levels, high fat and bone metabolism. The role of fasting in protecting the body from disturbance of metabolic processes that may occur has been observed. Fasting also led to improving glucose and fat levels in the body due to the reduced rate of food intake, in addition to the role of fasting in protecting memory from weakness and loss associated with aging, by preventing some metabolic diseases associated with menopause that affect memory over time.

Studies have shown that one of the misinformation about the state of memory during Ramadan is that fasting negatively affects memory. It has become clear that fasting does not affect short-term memory and the brain's flexible ability to learn and increase knowledge. Researchers have attributed the reason behind the memory function remaining intact during fasting to the stability of blood glucose levels. On the other hand, some studies have shown that performance in cognitive functions that require quick responses from athletes during fasting was better in the morning, i.e. during the period of starting fasting during the day, then it continued to decline in the late afternoon. As for performance in precise functions that do not require speed, it was more flexible during fasting. Therefore, these studies concluded the importance of completing cognitive and motor functions that require high levels of speed in achievement and mastery at the beginning of the day to avoid the potential harms of fasting as a result of low energy after a period of fasting. Therefore, there is a lot of misinformation about the state of memory during Ramadan that is being promoted, and the idea that fasting reduces concentration and weakens memory is being promoted, which is a complete mistake.

Steps to strengthen memory during fasting:

After talking about whether fasting affects memory, the ways to strengthen memory focus on paying attention to several things, the most prominent of which is following a healthy diet rich in nutrients, minerals and vitamins, in addition to having a healthy and sound lifestyle. The most prominent tips for the steps that are preferable to be applied to strengthen and enhance memory can be collected by following the following:

- Reduce your intake of sugar and refined carbohydrates such as cakes, rice and white bread, as excessive consumption of sugar and carbohydrates is an unhealthy habit during Ramadan and has a negative impact on the general health of the body, the health of the brain and its size, especially the area that stores short-term memory, according to studies.

- Make sure to take fish oil supplements, loaded with omega-3 acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have been shown to contribute to maintaining health, reducing the risk of heart disease, reducing the chances of inflammation and alleviating slow mental decline, in addition to enhancing short-term, working and episodic memory.

- Take supplements and foods rich in vitamin D, and be sure to check its levels in the body, as its low levels are linked to a decline in cognitive functions associated with age and the risk of dementia in the elderly.

- One of the misconceptions about the state of memory during Ramadan is that we do not need to meditate. Research has proven that we need to allocate time for meditation, rest and calm. Studies have shown the positive role of meditation on the brain in increasing the gray matter that carries the bodies of nerve cells, which is very important for perception and memory. Meditation also significantly enhances short-term memory and spatial working memory.

- Maintaining a healthy weight is one of the healthy habits during Ramadan, as studies have proven that obesity is linked to risk factors for cognitive decline, as obesity can cause negative changes in genes associated with memory in the brain, in addition to its role in increasing insulin resistance and inflammation, and its link to the risk of developing Alzheimer’s disease and memory impairment.

- Make sure to exercise regularly, as it plays a role in improving memory, as it contributes to the secretion of nerve proteins and stimulates the growth and development of nerve cells. Make sure to get enough sleep, as sleep affects memory performance and enhances memories. This is one of the most important healthy habits in Ramadan that we must follow and adhere to.

- Training the brain with some cognitive games that depend on memory to enhance it, increase concentration and problem-solving ability, and may also reduce the risk of dementia in the elderly.

Tips for studying in Ramadan:

In the holy month of Ramadan, our daily habits change a lot from the rest of the year. Between worship and spending time with family and friends, it is difficult to find enough time to study and learn, so it is necessary to make the most of the available time. There is also a belief that fasting reduces concentration and weakens memory. This information is among the many incorrect information about the state of memory in Ramadan that we are trying to correct in this article. The following is a set of tips that will help you make the most of your study time in Ramadan.

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Set study times during Ramadan and do not deviate from them

Before the holy month begins, plan your day in Ramadan and allocate specific times for studying every day. Once the month begins, stick to these times no matter the circumstances. It is preferable that the study periods be distributed throughout the day. Note that it is not necessary to study for long hours to achieve benefit. What is important is focus and continuity. If you allocate a long period for studying, it will be difficult for you to stick to it from one day to the next. For most students, 3 to 4 hours throughout the day is a completely sufficient period. If you are not accustomed to studying regularly, you can start with one or two hours. Don’t worry, after you finish the specified study period, you can always continue studying if you feel the desire to do so.

Make study time for study only.

Efficient use of time is an important factor for achievement, and a written schedule helps organize work and arrange studying. Allocating a specific time and topic will rid the student of procrastination and delay behavior. The schedule helps create a psychological and mental readiness for studying, so every student must know how to balance studying and recreation... This schedule should not entail a literal adherence to a daily or weekly routine, but rather the schedule represents an organized plan for different types of activity; it pushes you to start studying at a specific time and for a known period after which you move on to another activity.

Resist the urge to watch TV or do any other activities while studying. This is one of the worst unhealthy habits in Ramadan. The human brain is able to focus on only one element at any time. You may think that you are able to study while watching the series, but in reality, your brain keeps moving between the two and loses a lot of time shifting its attention between them. So, if it is time to study, go to a quiet place and focus only on studying until you finish.

Set a clear plan and goals for each study period.

Before you start studying, set a clear plan and goals for your studying during this period. For example, choose a specific question and make your goal to be able to answer this question clearly after half an hour of studying. The absence of goals makes it easy to waste time. When you finish studying, do not forget to try to answer the question actually and in writing. Trying to retrieve the content will alert the brain to its importance and will help it remember it later.

How to plan a study schedule

Start the first period of the schedule after a break from the school day. The period of studying a certain subject should not be long so as not to make you feel bored. You should stop for a break for ten minutes every two hours, for example. Do not link the specified time to a specific amount of the subject because this will force you to either get rid of the required amount in a way that may result in not absorbing it with the required quality, or abandon the system that you set for yourself in the schedule. If circumstances force you to violate the schedule and deviate from it - visiting a guest or running errands - do not worry and reconsider the schedule so that you re-plan the time in a way that suits these changing circumstances. Finally, it is preferable to start your daily study schedule with the subjects you studied on the same day, and on the same subject, so that studying is a daily, accurate follow-up of what you study, and this may help you discover the difficulties of what you study so that you can return to your teacher the next day to clarify these difficulties.

Where and how to get tickets?

One of the misconceptions about the state of memory in Ramadan is that you can study at any time and in any place. The truth is that you must prepare a good place for studying and stay away from distractions such as radio and television. Let the time be a time for relaxation, unless the student is accustomed to conditional learning, i.e. he associates his study with listening to calm music, as well as staying away from everything that excites the nerves and paying attention to the lighting and comfortable seat. After that: Set a specific goal for the study period so that you can finish studying when you feel that you have finished something specific - a topic, memorizing a text, summarizing something, or answering a set of questions... according to the schedule and the goal of the material. It is important to search for the general meaning or general idea of ​​the material that you want to study. This happens by quickly reading or quickly browsing the material so that each student can create a map for studying the material for himself, and understand the broad outlines and main ideas so that he can link the details of the material or topic and control it all. If you do not find a system or arrangement for the topic that agrees with your mental system, after reading and understanding the details, you must reorganize it and create a plan that helps absorb and understand it.

Test yourself

One of the misinformation about the state of memory in Ramadan is that if you encounter some dry and difficult topics or ideas, you will be afraid of them and neglect them. Rather, it is better to read them over and over again without fear or anxiety, and keep away from yourself the specter of thinking about exam questions or the difficulty of the exam. When you start studying, the difficult becomes easy, and your determination to study becomes stronger. Do not forget to consider distributing your study time among the subjects so that you do not get excited about studying certain subjects that you are inclined towards and neglect other subjects. After finishing studying, you should ask some questions and try to answer them or explain them to your colleague, or assign someone else to test you and measure your level of comprehension, or return to another book... for a reference, for example, or to complete what you felt was lacking in this journey. In the last part of studying, sit down to think about the method or manner that enables you to benefit from the subject that you studied in the exam or in your life.

Reward yourself

If there is a certain program that you like to watch or an activity that you like to do, make it a reward for finishing your studies. For example, you can decide that you will not play football with your friends before breakfast unless you have finished your studies. The reward will encourage you to study, and being deprived of it will push you to study the next day.

Get enough sleep

Between the rush of different activities and the need to wake up to eat Suhoor, most of us find it difficult to get the sleep we need during the holy month of Ramadan. This is an unhealthy habit in Ramadan, but if you want to study efficiently, you cannot do without sleep. Sleep is the time when the brain builds memories and organizes what you learned during the day. If you find it difficult to get enough sleep at night, there is no harm in sleeping for an extra period in the afternoon. The important thing is that you wake up rested and able to focus and learn.

finally …

We repeat, do not resist sleep and do not try to stay up late after feeling tired. Experiments have shown that what students learn during sleepless nights while they are tired quickly dissipates and does not settle in their minds. Experts recommend not reviewing the details of the material on the night of the exam, as this leads to confusion of information. This appears in the inability of a student to answer a question he knew and remember the answer after the exam time is over. It is better to focus only on the main lines and summaries that each student made for himself before that while studying. This was a brief overview of the incorrect information about the state of memory in Ramadan and moves on to talk about nutrition, which is one of the most important things for students in Ramadan.

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Nutrition in Ramadan:

There are many principles of healthy nutrition in the month of Ramadan that many people ignore despite the importance of following them, which is why some people suffer from digestive problems. Below, we explain the healthy habits in Ramadan that can be followed in order to fast, and the unhealthy habits in Ramadan that must be avoided.

Healthy habits in Ramadan

• Start your meal by eating three dates with milk to prepare the stomach before eating and to balance blood sugar. It is Sunnah to eat odd numbers of dates, three, five, or seven.
• One of the most important healthy habits in Ramadan is to eat soup and then vegetable salad before eating starches and protein, to preserve digestive substances and prevent intestinal upset.
• Drink 8 cups of water daily, from breakfast to suhoor, to prevent dehydration or constipation, at least a cup every hour.
• Eat easily digestible foods that contain fiber, such as vegetables and fruits.
• It is preferable to break your fast with dates, then go to pray the Maghrib prayer, then eat soup and salad before the main course, and eat sweets two or three hours after breaking your fast.
• Drink refreshing drinks between Iftar and Suhoor.
• One of the healthy habits during Ramadan is to sleep for 6 to 8 hours a day so that your body can rest, and to maintain activity and energy while fasting.
• Eat the suhoor meal one hour before the dawn call to prayer, so that your body can benefit from it to the greatest extent during the fasting hours.
• Get some rest after breakfast or suhoor before going to bed, so that the stomach can rest and digest.
• Make sure to exercise, even if it is just walking for an hour every day after Tarawih prayers.
• Make sure to eat some types of fruits and replace sweets with fruits and fruit juices at suhoor and iftar.
• Another healthy habit during Ramadan is to replace salt with spices of all kinds, such as allspice, cumin, cinnamon, parsley, thyme, garlic, onions, etc., and various herbs after eating, such as mint and anise.
• Use low-fat dairy products to prepare meals and desserts.
• It is preferable to remove the skin and fat from chicken and meat before cooking them.
• One of the healthy habits in Ramadan is to avoid fried foods and resort to grilled foods.
• Avoid drinking soft drinks when eating breakfast and suhoor, because they negatively affect the digestion process and fill the stomach with sugar. These drinks also lack nutritional value and cause weight gain.
• These were some of the most important healthy habits in Ramadan.

• Break your fast with a cigarette, a cup of coffee or tea on an empty stomach, or by drinking plenty of ice water.
• Eat a big breakfast.
• One of the unhealthy habits in Ramadan is drinking soft drinks during or immediately after breakfast, which reduces the absorption and digestion of food in the duodenum.
• Eating food quickly without chewing it well, because it causes stomach cramps due to stopping it from working for a long time during eating.

There are some unhealthy habits in Ramadan that must be avoided, namely:

• Drinking a lot of sugar-sweetened beverages.
• Eat plenty of starches, such as bread, rice, potatoes, pasta, qatayef, and kunafa.
• Eating foods fried in margarine or hydrogenated oil.
• Eating a large amount of food between breakfast and suhoor.
• Not eating suhoor.
• One of the unhealthy habits in Ramadan is eating very salty meals, which negatively affects the health of the fasting person and increases his thirst during fasting periods.
• Eating large quantities of oriental sweets and the like increases weight and harms physical health. It is better to replace those sweets that the body needs with fruit.
• Another unhealthy habit in Ramadan during the Suhoor meal is drinking a large amount of water at once during the Suhoor meal, believing that this reduces thirst during fasting. However, it is better to drink a quantity of water during the period between breakfast and Suhoor, and to eat vegetables and fruits rich in water.
• Not doing any sports activities or walking daily is one of the worst habits that people resort to during fasting, claiming that it is difficult to exercise during fasting and so on.

The holy month of Ramadan is a golden opportunity. If we make good use of it, we may be able to reap many benefits and advantages, whether in terms of our health or our studies. All the unhealthy habits in Ramadan that some people follow are not found in the Qur’an or in the Sunnah of our beloved Prophet, our Master Muhammad, peace and blessings be upon him. We must avoid them and follow healthy habits in Ramadan to protect ourselves, our health, and our future.