Ramadan for muslims is a month of gratitude, reflection and connection with family and friends. The fundamental part of this holy month is fasting from sunrise to sunset. Even though intermittent fasting is considered to come along with diverse health benefits, when combined with shorter periods of sleep and irregular food consumption, you might end up feeling low on immunity and energy. This article brings to you some effective tips to maintain your energy levels while fasting during Ramadan.
Natural Ways To Maintain Energy Levels In Ramadan:
This holy month for muslims is all about purifying their body, mind and soul along with practicing self restraint. It is a time for dedication to god and spiritual growth. Moreover, it also brings people together for celebrations and meals, with a focus towards helping the less fortunate. Depending on your location, Ramadan includes fasting for around 12 to 19 hours without drinking or eating anything, along with no water. However, with a well-balanced and nutrient-dense diet along with enough water or orange juice, you can maintain your energy levels and well-being even while fasting.
Below are some effective natural ways to maintain your energy levels during Ramadan:
- Planning ahead
When preparing for Ramadan, make sure to stock up on your essentials, plan your hydration and meals in advance, and maintain your nutritional intake. In addition, reduce your caffeine intake gradually before the week leading to Ramadan for your body adjustment. This helps in reducing or preventing the fasting headaches that many people experience in the initial days of Ramadan. Also, you can shift your meals gradually towards iftaar and suhoor times, so that your body adapts to the new meal times.
- Select sustaining suhoor
With a well-balanced pre-dawn meal you get to prepare your body to fast throughout the day, along with boosting your digestion and gut health. With the combination of complex proteins, carbohydrates, fruits, vegetables, and healthy fats, you can sustain your body. Make sure to prefer healthy eating by avoiding deep-fried or salty food and prefer whole foods such as eggs, brown rice, fresh chicken, bananas and cheese. As suhoor is your last chance to make sure you consume enough water to move throughout the day, it is essential to not miss out on your alarm.
- Gentle activities
As in the beginning of Ramadan, your body slowly adapts to fasting, the initial days might lead your body towards a drop in energy levels. To manage this, include certain gentle activities in your day. Perform a few minutes of short walk, stretching, or simple breathing exercises to refresh and rejuvenate your body.
- Get enough sleep
Traditionally, during the month of Ramadan, families and friends come together, and prayers, Iftar, and reflection often extend into longer durations towards the night. If possible, try getting to bed earlier a few nights in the week to cover your leftover sleep or schedule a regular nap during the day, anytime possible.
- Stay hydrated
It is essential to maintain your body’s hydration during Ramadan. Women must drink at least 2.1 L of water or other fluids like ginger tea in a day; however, men should cover around 2.6 L. Additionally, limit the consumption of artificially sweetened or sugary drinks and prefer fresh fruit juices only, but not to the extreme.
Sugary drinks can cause a quick increase in your blood sugar levels. Later, the body responds by generating insulin, resulting in a drop in your blood sugar, leaving you fatigued, irritable, and hungry as well. On the other hand, you can boost your hydration by including foods rich in water, such as coconut, watermelon and cucumbers, in your diet.
- Avoid overeating in the evening
At sunset, Muslims come together with their families to break their fast. During Iftar, many make the mistake of getting tempted by the meals and overindulge in salty, deep-fried and fatty dishes, along with extra sweets. Hence, overeating disturbs your digestive system and your sleep, along with causing discomfort.
Rather, consider the signals of your body, eat mindfully and control your portions. Make sure to break your fast with something small, such as a glass of aquaplus alkaline water or a date. You can also prefer performing the prayer first, and then consuming the rest of the fluids and meals to avoid overheating in a single go.
Conclusion:
Given above are certain natural ways that can help you maintain your energy levels and stay strong, even while fasting the entire month. Make sure to enjoy this holy month with your family, perform enough prayers, and also consume your favourite meals, but avoid overeating. The simple steps given above will help you move through a happier and healthier Ramadan.