During Ramadan, the energy levels of Muslims fasting drop because of the change in their eating, drinking, and sleeping schedules.
Ramadan is a month of spiritual reflection, devotion, and worship for Muslims all over the world. One of the central aspects of this holy month is the obligation for healthy adult Muslims to fast from sunrise to sunset every day. This means abstaining from food, water, and even oral medication for approximately 12 to 16 hours a day. However, this change in eating, drinking, and sleeping schedules can result in a significant drop in energy levels for many people.
Therefore, it is crucial to find ways to maintain your energy during this month while also fulfilling your religious obligations. In this article, we will go over how to maintain your energy levels during Ramadan.
Get organized — planning is everything:
The key to success during Ramadan is meticulous planning and structure. Planning out your month and considering the meals you’ll have at iftar and suhoor, as well as the time it will take to prepare them, is crucial. This is important so that you know when to get up and do not waste valuable time sleeping. Knowing when, where, and how you’re going to manage your fitness, wellness, nutrition, and health in general should be at the forefront of your mind.
Gentle to moderate activity daily:
You may notice a dip in energy levels during Ramadan as your body adjusts to fasting and potential changes to your schedule. Include low-intensity exercise into your day-to-day regime to help with this. Stretching for 10 to 15 minutes, going for a light walk, or doing some easy breathing exercises will all help you feel rejuvenated and refreshed.
Divert your focus away from hunger:
Your mind is an amazing tool; it can concentrate on one thing and completely ignore everything else. So, put your hunger cravings to the side and try to focus on something you enjoy, like reading or listening to music. Diverting your focus away from hunger can help you maintain your energy levels during fasting.
Eat slowly to aid digestion:
When you do eat, take your time and masticate every bite of food. Concentrate on each mouthful and chew for at least 30 to 40 seconds before swallowing. The more your food is broken down, the easier it is for your body to digest, and the more nutrients you can absorb. Slowing down eating will also make you feel fuller for longer. It can also make you feel fuller more quickly and is a good way to try and reduce some calories if desired.
Take a power nap:
If it’s possible, a power nap can really help you feel like a new person with as little as 30 minutes of sleep. Power naps increase energy and can help you get through the afternoon dip. Power naps have also been connected to a boost in happiness, patience, and mood.
Take cold showers:
During Ramadan, you’ll want to increase energy in any way you can. Try taking a cold shower or bath to wake yourself up if you begin to feel drowsy. Cold showers and baths wake up your entire body by increasing circulation and oxygen intake. They can also speed up your metabolism and heart rate, signaling that the rest of your body is getting ready to wake up, thus giving you more energy. While cold showers or baths may feel uncomfortable at first, they actually lower stress levels and make you feel calm afterward.
Hydrate properly during non-fasting hours:
When you break your fast during iftar and before the next fast starts during sahoor, it’s important to drink enough fluids to stay hydrated. Proper hydration is key to maintaining your energy levels and avoiding dehydration, especially during the hot summer months when Ramadan often falls. Aim to drink at least eight glasses of water per day, and also consider hydrating with other fluids like herbal tea, coconut water, or electrolyte drinks to help replenish lost minerals and nutrients.
Stick to nutritious foods during meals:
During Ramadan, it can be tempting to indulge in rich and heavy foods during iftar and sahoor, but these types of foods can actually cause a crash in your energy levels. Instead, focus on eating a well-balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins. These foods will provide sustained energy throughout the day and keep you feeling full and satisfied for longer.
Avoid caffeine and sugary foods:
While it can be tempting to reach for a cup of coffee or a sugary treat to boost your energy levels during the day, these types of foods and drinks can actually have the opposite effect. Caffeine and sugar can cause a spike in your energy levels followed by a crash, leaving you feeling more tired and lethargic than before. Instead, opt for natural sources of energy like fresh fruits, nuts, and seeds, or herbal teas like green tea or chamomile.
Listen to your body:
Finally, it’s important to listen to your body during Ramadan and adjust your habits accordingly. If you’re feeling overly tired or lethargic, take a break and rest for a while. If you’re feeling hungry or thirsty, don’t hesitate to break your fast if necessary. Everyone’s body is different, and what works for one person may not work for another. By listening to your body and giving it what it needs, you’ll be able to maintain your energy levels and stay healthy throughout Ramadan.
While fasting during Ramadan can be a challenge, it’s also an opportunity to focus on your health and wellness. By following these tips, you can help maintain your energy levels during Ramadan and stay healthy and happy throughout the month.
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