Fasting during Ramadan is a time for spiritual growth, reflection, and connection. However, it’s also a period of physical challenge, especially when it comes to maintaining energy levels and staying hydrated. To help you make the most out of this sacred month and avoid feeling drained or sluggish, we’ve gathered expert tips from SIRO’s nutritionist Heeral Shivnani, and functional medicine specialist Zeina Maktabi. These tips will help you navigate Ramadan with more vitality and fewer energy crashes.
1. Prioritize Balanced Suhoor Choices
Suhoor is the most important meal before the fast begins, so it’s essential to choose nutrient-dense foods. Opt for complex carbohydrates like oats, whole grains, and sweet potatoes, which provide sustained energy throughout the day. Protein-rich foods such as eggs, yogurt, or cottage cheese are also great choices, as they help keep hunger at bay. Adding healthy fats like nuts or avocados to your suhoor will also keep you feeling fuller for longer while avoiding sugary or highly processed foods that can lead to energy slumps.
2. Hydrate, Hydrate, Hydrate
Proper hydration is key to sustaining energy levels during the long hours of fasting. Aim to drink plenty of water during non-fasting hours, ideally between Iftar and Suhoor. If plain water feels too bland, try incorporating hydrating foods like watermelon, cucumber, and oranges. Herbal teas or coconut water are also excellent options for replenishing lost fluids. Avoid caffeinated drinks like coffee and tea during fasting hours, as they can dehydrate you.
3. Include Fiber-Rich Foods
Fiber is essential for digestion and helps prevent bloating and constipation, common issues during fasting. Include fiber-rich foods like whole grains, vegetables, fruits, and legumes in your meals to support a healthy digestive system. Fiber also slows down the absorption of food, helping you stay fuller for longer.
4. Boost Your Gut Health
Digestive issues like bloating and sluggishness can affect how you feel during Ramadan. To support your gut health, consider adding probiotic-rich foods like yogurt, kefir, or fermented vegetables to your meals. These foods help maintain a healthy balance of gut bacteria, which aids digestion and boosts immunity.
5. Focus on Healthy Fats
Healthy fats play a crucial role in providing long-lasting energy during fasting. Sources of healthy fats, such as nuts, seeds, olives, and fatty fish like salmon, are essential for keeping your body fueled throughout the day. These fats also help with the absorption of fat-soluble vitamins and support brain health.
6. Avoid Fried and Greasy Foods
While it’s tempting to indulge in fried foods during Iftar, it’s best to avoid them as they can lead to energy crashes and make digestion harder. Instead, focus on grilled, baked, or steamed foods that are lighter on the stomach. Opt for lean proteins like chicken, turkey, or fish, and include vegetables as a source of essential vitamins and minerals.
7. Get Enough Rest
Fasting can put a strain on your energy levels, so it’s important to ensure you get enough rest during Ramadan. Try to take short naps during the day if possible and avoid staying up too late. Quality sleep is essential for recovery and maintaining your overall well-being throughout the month.
8. Break Your Fast Gently
When it’s time to break your fast, it’s important to start with small portions to avoid overloading your digestive system. Begin with a glass of water and a few dates to gently kickstart digestion. Then, proceed with a balanced meal that includes a mix of proteins, healthy fats, and fiber. This helps prevent discomfort and supports your body’s ability to absorb nutrients.
9. Incorporate Light Exercise
Exercise may seem difficult during fasting, but light physical activity can help maintain energy and promote circulation. Consider going for a gentle walk or doing stretches after Iftar to keep your body moving. Avoid intense workouts during fasting hours, as they can lead to dehydration and fatigue. Focus on staying active in the evening when you’re well-hydrated and nourished.
Conclusion
Ramadan is a time for both spiritual and physical well-being. By choosing nutrient-rich foods, staying hydrated, getting enough rest, and incorporating light activity, you can maintain energy and focus throughout the day. Prioritizing balanced meals and mindful eating will help you stay nourished, making your fasting experience healthier and more fulfilling.
