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Nutrition in Ramadan to Prevent Fatigue: A Complete Guide for Lasting Energy

مقدمة

Many individuals experience fatigue and low energy levels during Ramadan due to changes in eating habits and a reduced number of meals. However, this feeling of exhaustion can be effectively managed by following a balanced diet and choosing the right foods for Suhoor and Iftar. In this article, you’ll learn how to optimize your Ramadan nutrition to avoid fatigue and stay energized throughout the day.

Common Causes of Fatigue During Ramadan

1. 1. نقص السوائل والجفاف

Inadequate water intake during non-fasting hours leads to dehydration, which significantly affects energy and focus.

2. 2. انخفاض مستويات السكر في الدم

Fasting for extended hours causes blood glucose levels to drop, resulting in tiredness, dizziness, and brain fog.

3. Skipping a Nutritious Suhoor

Missing Suhoor or eating processed and nutrient-poor meals leads to early energy depletion and increased hunger.

4. 4. تناول وجبات إفطار ثقيلة ودسمة

High-fat and sugary meals at Iftar time can cause digestive discomfort and sluggishness after breaking the fast.

5. Lack of Sleep and Poor Sleep Patterns

Reduced sleep hours and staying up late disrupt the body’s circadian rhythm, reducing physical and mental performance.

6. Excessive Caffeine Intake

Too much caffeine at night may cause sleep disruption and increase dehydration risk during fasting hours.

How to Overcome Fatigue in Ramadan with Smart Nutrition

✅ Choose a Balanced Suhoor

• Include complex carbs like oats, whole-grain bread, or brown rice for sustained energy.

• Add lean proteins such as eggs, Greek yogurt, or cottage cheese to promote fullness.

• Avoid salty, fried, or sugary foods that lead to dehydration and energy crashes.

✅ Stay Hydrated

• Drink at least 8–10 cups of water between Iftar and Suhoor.

• Avoid sodas, sugary juices, and caffeine as they increase fluid loss.

✅ Eat a Healthy and Light Iftar

• Break your fast with dates and water to gently restore blood sugar.

• Opt for grilled chicken, fish, or lean meat with vegetables.

• Add soups and salads to ease digestion and promote hydration.

• Limit heavy desserts—choose fresh fruits instead.

✅ Improve Your Sleep Routine

• Aim for 6–8 hours of sleep each night.

• Avoid screens before bedtime to prevent insomnia.

• Maintain a consistent sleep and wake-up schedule.

✅ Gradually Reduce Caffeine

• Reduce caffeine intake 1–2 weeks before Ramadan to prevent withdrawal symptoms.

• Replace coffee with herbal teas like mint or chamomile for a calming effect.

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Final Thoughts: Feel Energized While Fasting

By making simple dietary adjustments and optimizing your eating, drinking, and sleeping habits, you can prevent fatigue and stay active throughout Ramadan. A well-planned Suhoor, a moderate Iftar, and enough hydration are key to maintaining high energy levels and enjoying a productive, healthy Ramadan.