Feeling tired and exhausted during pregnancy in Ramadan is natural and common, especially in the first and third trimesters, due to the significant hormonal and physiological changes the body undergoes. Although fasting does not pose a risk for many healthy pregnant women, consulting a doctor remains the most important step to assess your individual condition.
According to Dr. Amr Abbasi, following smart strategies—such as dividing meals, getting regular rest, and focusing on foods that provide sustained energy—can transform fasting from a physical burden into a safe spiritual and healthy journey for both you and your baby. According to Health, here’s how you can prevent fatigue and exhaustion while fasting.
Physical Rest
Physical rest is the foundation that supports balanced nutrition during Ramadan. During pregnancy, your body works twice as hard, and with fasting, conserving energy becomes essential.
Extend your sleeping hours or take a daytime nap to restore energy.
Ask your husband or relatives for help with household tasks—this is smart self-care, not weakness.
If you work, try to reduce working hours and avoid direct sun exposure. Keeping your body cool helps prevent dehydration and early fatigue.
Remember: Your energy is limited and shared between you and your baby. Create a daily schedule that prioritizes essential tasks only. Postpone heavy chores until after iftar or delegate them to preserve your strength for your baby’s healthy development.
Maintain a Balanced Diet
Strength and endurance are essential during Ramadan, and the key is building a “nutritional shield” at suhoor.
Focus on:
Iron-rich foods
Protein-rich foods
Healthy calories
Examples include boiled eggs, Greek yogurt, and nut butters such as peanut butter. These provide long-lasting fuel for your muscles and support your baby’s growth. This pattern not only fights fatigue but also reduces sugar cravings that cause energy crashes.
A great suhoor option: Greek yogurt with a spoon of almond butter. This combination provides nearly double the protein of regular yogurt, helping maintain muscle strength and stable hemoglobin levels throughout the day.
Take Your Prenatal Vitamins
Prenatal vitamins are the bridge between your diet and your baby’s growing needs—especially during Ramadan. Even with a balanced diet, fasting may make it difficult to meet all mineral requirements.
Neglecting vitamins can increase fatigue and sluggishness.
Taking the prescribed dose after iftar helps replenish nutrients lost during fasting and maintain optimal energy levels.
Best time to take prenatal vitamins:
Two hours after iftar, or
With suhoor
This ensures better absorption and helps prevent nausea that some vitamins (such as iron) may cause when taken on an empty stomach.
Get Enough Sleep
Adequate sleep is the often-overlooked pillar of healthy fasting. Your body works at full capacity—even during rest—to support fetal development.
Although pregnancy challenges like frequent urination may interrupt sleep, aiming for 8 hours of rest and avoiding late nights is key to restoring energy.
If uninterrupted sleep isn’t possible, follow the “smart compensation” rule:
A one-hour daytime nap can rebalance energy levels and protect you from exhaustion caused by sleep deprivation.
To minimize nighttime awakenings:
Drink sufficient water between iftar and two hours before suhoor.
Gradually reduce fluids right before bedtime to achieve deeper, longer sleep cycles.
Divide Your Meals
Dividing meals is the true secret to comfortable fasting during pregnancy. The stomach becomes more sensitive during pregnancy, and eating a large, heavy iftar can cause heartburn, indigestion, and discomfort.
Instead:
Break your fast with dates and milk.
After prayer, eat a moderate main meal.
Have a nutritious snack (fruit or nuts) three hours later.
Finish with a suhoor rich in complex carbohydrates (legumes, whole wheat bread).
This steady nutritional flow supports both your brain and your baby, prevents sudden energy crashes, and stabilizes blood sugar levels.
Stay Hydrated
Hydration is essential to protect your body from weakness during fasting. Dehydration can cause fatigue and headaches.
Hydration doesn’t only mean drinking water—it also includes “nutritional hydration” through:
Warm soups
Fresh fruits
Vegetables
Make vegetable or lentil soup a staple at iftar. It replenishes fluids and essential minerals immediately. Avoid artificially sweetened juices, as they may increase thirst the following day.
Final Advice
With proper planning, balanced nutrition, adequate rest, and medical supervision, fasting during pregnancy can be a safe and spiritually fulfilling experience. Always listen to your body, and never hesitate to consult your doctor if you experience unusual fatigue, dizziness, or dehydration symptoms.
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