During Ramadan, with long fasting hours, many people experience fatigue, exhaustion, headaches, and sluggishness. While this is completely normal, it can be managed by organizing food and fluid intake during non-fasting hours.
According to Dr. Mostafa El-Naggar, a therapeutic nutrition consultant, this fatigue is usually not a sign that the body cannot tolerate fasting. Instead, it is a natural response to sudden lifestyle changes during Ramadan. However, it can be reduced by following proper nutritional guidelines.
Is Fatigue During Ramadan Normal?
Dr. El-Naggar explains that fatigue in the first days of fasting is a natural reaction to the sudden shift in daily habits. Before Ramadan, the body is accustomed to receiving food, fluids, coffee, and tea throughout the day, which continuously supply energy. When this energy source suddenly stops, the body temporarily struggles to adapt.
People who consume large amounts of caffeine or who smoke are often more affected. Their bodies are used to daily doses of caffeine or nicotine, and when these are suddenly reduced, withdrawal symptoms such as headaches and fatigue may appear.
This adjustment phase typically lasts between 5 to 7 days, after which the body gradually adapts.
However, persistent fatigue that existed even before Ramadan may indicate anemia, vitamin D deficiency, or poor nutrition. In such cases, medical consultation is recommended.
Best Suhoor Foods to Maintain Energy
Suhoor is the most important meal for sustaining energy throughout the fasting day. Dr. El-Naggar recommends including:
A protein source such as eggs, cottage cheese, or yogurt
A moderate portion of whole wheat bread (¼ to ½ loaf depending on body weight)
A plate of salad
Yogurt to aid digestion
This balanced meal provides sustained energy and reduces hunger and fatigue the next day.
Foods to Avoid at Suhoor
Certain foods are not suitable before fasting because they increase thirst or cause energy crashes:
Pickles and high-salt foods
Chips and processed foods
Sugary foods and large amounts of juice
Sugary items can cause a rapid spike in blood sugar followed by a sharp drop, leading to increased fatigue.
Common Iftar Mistakes
One common mistake at iftar is eating a large quantity of food immediately after long fasting hours. This overloads the digestive system and may cause acidity, discomfort, and lethargy.
The better approach is to:
Break the fast with something light.
Wait a few minutes.
Then continue with the main meal.
Starting with dates and water or milk, then waiting about 10 minutes before eating, allows the stomach to prepare for digestion.
Proper Hydration Between Iftar and Suhoor
Dehydration is one of the main causes of fatigue during Ramadan.
Water needs vary by weight, but generally, a person requires about 30–40 ml of water per kilogram of body weight daily. For example, a 100 kg person may need approximately 3–4 liters per day.
However, drinking a large amount at once (such as one liter in a short time) is not effective. The body only absorbs part of it efficiently.
It is better to:
Distribute water intake from iftar to suhoor
Drink one or two cups every hour
Sip water gradually rather than drinking it all at once
Avoid excessive sugary drinks, as they may increase thirst the next day.
Causes of Headaches and Dizziness
Headaches and dizziness may result from:
Caffeine withdrawal
Dehydration
However, they can sometimes indicate underlying conditions such as:
Anemia
Blood pressure disorders
Diabetes
Heart problems
Medical Advice:
Treat any deficiencies before Ramadan.
Continue prescribed medications under medical supervision.
Avoid salty and processed foods that may affect blood pressure.
For healthy individuals, improving suhoor choices, gradually reducing caffeine intake, and maintaining proper hydration significantly help reduce fatigue and headaches during Ramadan.
Conclusion
Fatigue during Ramadan is usually a temporary and natural adjustment response. By choosing balanced meals, staying properly hydrated, and avoiding common dietary mistakes, you can maintain energy levels and experience a healthier, more comfortable fasting period.
Post a Comment