Ramadan is a spiritually uplifting month, but it also brings changes in eating schedules, sleeping patterns, and daily routines. These shifts may affect energy levels and concentration. However, with balanced habits and proper planning, you can maintain vitality throughout the holy month.
According to Dr. Nevine Bashir, lecturer and PhD holder in Nutrition, Meal Planning, Organic Chemistry, Food Engineering, and Biotechnology, maintaining energy during Ramadan depends on smart hydration, balanced meals, and healthy lifestyle adjustments.
How to Boost Energy During Ramadan
Fasting has many health benefits, yet the body needs time to adapt to shorter sleep hours and dietary changes. To stay energized:
1. Stay Well Hydrated
Drink plenty of water between iftar and suhoor.
Spread your intake evenly rather than drinking large amounts at once.
Limit caffeinated drinks, as they increase dehydration.
Hydration is the foundation of sustained energy.
2. Choose Antioxidant-Rich Foods
Focus on colorful fruits and vegetables:
Red (tomatoes)
Green (lettuce, arugula, broccoli)
Orange (carrots, oranges)
Natural juices like fresh orange juice can provide vitamins and gentle energy boosts. Avoid heavy fats that may burden digestion and cause sluggishness.
The Importance of a Balanced Suhoor
Suhoor is the key to lasting energy during fasting hours. It should include:
Complex carbohydrates (oats, whole-grain bread, brown rice)
Lean protein (eggs, yogurt, legumes)
Healthy fats (avocado, olive oil, nuts)
Fruits and vegetables (banana, cucumber, leafy greens)
Avoid salty and fried foods, as they increase thirst. Think of suhoor as your breakfast—it should never be skipped.
Light Physical Activity
During the first few days of Ramadan, energy levels may drop while your body adjusts. Light exercise can help:
Gentle stretching
Breathing exercises
20–30 minutes of walking
Light yoga
The best time is about an hour before iftar or 2–3 hours after iftar. Avoid intense workouts while fasting.
Organize Your Sleep
Sleep plays a major role in maintaining energy:
Aim for 7–9 hours of sleep daily.
Take a short 20–30 minute nap if possible.
Avoid unnecessary late nights.
Proper rest improves focus and overall well-being.
Eat Mindfully at Iftar
Break your fast with dates and water.
Start with soup to gently prepare the stomach.
Include whole grains, lean proteins, healthy fats, fruits, and vegetables.
Avoid heavy, fried, and processed foods that cause bloating and fatigue.
Chew slowly and avoid overeating to prevent discomfort.
Avoid Energy Drainers
Stay out of direct sunlight for long periods.
Wear light, breathable clothing if you must go outside.
Avoid soft drinks and excessive caffeine.
Reduce salty foods and pickles.
These habits prevent dehydration and fatigue.
Care for Your Mental and Spiritual Health
Energy is not only physical—it is also emotional and spiritual.
Dedicate time for prayer and reflection.
Engage in meaningful family gatherings.
Practice relaxation and breathing techniques.
Reduce stress whenever possible.
Positive social interaction also boosts mood and vitality.
Quick Energy Checklist
✔ Balanced suhoor with protein and complex carbs
✔ Gradual, healthy iftar
✔ 6–9 hours of sleep
✔ Daily hydration plan
✔ Light physical activity
✔ Stress management and spiritual balance
Post a Comment