Beat Fatigue During Ramadan: Expert Tips for Sustained Energy

Alanbatnews -

Many people experience fatigue, headaches, and sluggishness during Ramadan due to long hours of fasting. However, a nutritional consultant suggests these effects can be mitigated by carefully managing food and fluid intake between Iftar (breaking the fast) and Suhoor (pre-dawn meal).

Dr. Mustafa Al-Najjar, a clinical nutrition consultant, clarified that these feelings are a normal bodily response to altered routines, not necessarily a sign of underlying health issues preventing fasting. He emphasized that fatigue can be overcome with the right strategies.

According to Al-Najjar, fatigue during the initial days of fasting is a typical reaction to sudden changes in daily habits. Before Ramadan, the body is accustomed to a continuous supply of food, drinks (especially caffeinated beverages), and water, providing a steady stream of energy. Abruptly halting this intake can lead to energy depletion.

Individuals who frequently consume coffee or smoke are more susceptible, as their bodies are accustomed to daily doses of caffeine or nicotine. Withdrawal symptoms, such as headaches and fatigue, may then surface.

This adjustment period typically lasts five to seven days, after which the body adapts. However, Al-Najjar cautions that persistent fatigue predating Ramadan could indicate anemia, malnutrition, or vitamin D deficiency, warranting medical consultation.

Al-Najjar stressed the importance of Suhoor in determining energy levels during fasting hours, recommending the following:

• A protein source like eggs, cottage cheese, or yogurt.
• A moderate amount of whole wheat bread (one-quarter to one-half of a loaf, depending on weight).
• A salad.
• Yogurt to aid digestion.

This balanced meal provides sustained energy and reduces hunger and lethargy the following day.

Al-Najjar also advised against consuming the following at Suhoor:

• Pickles and high-salt foods, as they increase thirst.
• Chips and processed foods.
• Large quantities of high-sugar items and juices, as they cause rapid spikes and drops in blood sugar, exacerbating fatigue.

The consultant also warned against consuming excessive amounts of food at Iftar after prolonged fasting. This overloads the digestive system, leading to acidity, fatigue, and sluggishness. Instead, divide the meal into smaller portions, waiting several minutes between each.

Maintaining adequate hydration by drinking enough water between Iftar and Suhoor is crucial. Dehydration is a significant contributor to fatigue during Ramadan.

While individual needs vary based on weight, Al-Najjar recommends a general intake of 30 to 40 ml of water per kilogram of body weight daily. For example, a 100-kilogram person may need approximately 3 to 4 liters.

Avoid drinking large amounts of water at once, as the body can only absorb a limited portion. Instead, distribute water intake evenly from Iftar to Suhoor, consuming one or two cups every hour, sipped slowly.

Starting Iftar with dates and a glass of water or milk, followed by a 10-minute break before eating, allows the stomach to prepare. It is also advisable to limit sugary drinks, as they can increase thirst the next day.

Headaches and dizziness during Ramadan can result from caffeine withdrawal or dehydration, but they can also indicate underlying health issues.

Individuals with anemia, blood pressure problems, diabetes, or heart conditions may experience more pronounced symptoms while fasting.

Al-Najjar advises addressing any deficiencies or health problems before Ramadan, consistently taking prescribed medications under medical supervision, and avoiding salty and preserved foods that may affect blood pressure.

In normal cases, improving Suhoor habits, gradually reducing stimulants, and distributing water intake effectively can significantly reduce headaches and lethargy.