Causes of Fatigue in Ramadan and How to Overcome It with Proper Nutrition.

Introduction

Many fasting individuals feel fatigued and tired during Ramadan, especially due to changes in eating habits and the reduced number of meals. However, this feeling of exhaustion can be overcome by following a balanced diet and selecting the right foods for Suhoor and Iftar.

Causes of Fatigue in Ramadan

Dehydration and Lack of Fluids:
Not drinking enough water during the non-fasting hours leads to dehydration, which affects energy levels.
Low Blood Sugar Levels:
Fasting for long hours causes glucose levels to drop, leading to fatigue and dizziness.
Skipping a Balanced Suhoor Meal:
Neglecting Suhoor or consuming non-nutritious foods results in rapid energy depletion throughout the day.
Heavy and Fatty Iftar Meals:
High-fat and sugary foods cause sluggishness after Iftar, leading to exhaustion.
Lack of Sleep and Poor Schedule Management:
Staying up late and insufficient sleep negatively impact physical and mental performance during fasting.
Excessive Caffeine Consumption:
Drinking large amounts of coffee and tea at night may cause sleep disturbances and dehydration during the day.

How to Overcome Fatigue with Proper Nutrition

Choosing a Balanced Suhoor Meal

Consume complex carbohydrates like oats, whole wheat bread, and brown rice for sustained energy.
Include protein sources such as eggs, yogurt, and cottage cheese to stay full longer.
Avoid salty and fried foods that cause thirst and dehydration.

Drinking Enough Water

Drink at least 8 cups of water between Iftar and Suhoor.
Avoid carbonated drinks and caffeine as they increase fluid loss.

Eating a Healthy and Balanced Iftar

Start with dates and water to naturally restore blood sugar levels.
Include a healthy protein source such as grilled meat, chicken, or fish.
Consume vegetables and soup to aid digestion and maintain hydration.
Reduce heavy desserts and opt for fresh fruits instead.

Improving Sleep Quality

Avoid staying up too late and ensure 6-8 hours of sleep daily.
Reduce screen time before bed to prevent insomnia.

Gradually Reducing Caffeine

If you’re used to drinking coffee, gradually reduce your intake before Ramadan to avoid headaches and fatigue.
Replace it with herbal drinks like mint or anise.

Conclusion

You can prevent fatigue in Ramadan by adopting healthy dietary habits, drinking enough water, and maintaining a regular sleep schedule. With a few simple adjustments to your diet, you will feel more energetic and better able to fast without exhaustion.