Fasting is an obligation for every Muslim, meaning refraining from food and drink for long hours, which can lead to fatigue and exhaustion, especially in the initial days, as the body may not have adjusted to fasting yet. Here are some tips for fasting during Ramadan without feeling tired or facing health issues:
**Stay Hydrated**
Mild dehydration can cause fatigue, dry mouth, thirst, and headaches, making it essential to drink enough fluids during the time between breaking the fast and pre-dawn meal. Most health authorities recommend the 8×8 rule – eight 8-ounce cups (just under 2 liters in total) of fluids per day – to keep the body hydrated.
**Avoid Fatty Foods at Iftar**
Reduce consumption of calorie-laden and fatty foods and desserts, as they do not provide necessary nutrients, leading to confusion in the body and weight gain.
**Walk or Meditate**
Walking is very beneficial during Ramadan. It can be especially hard not eating during the early fasting days, particularly if you feel bored and hungry. One way to avoid this is by engaging in activities that distract you from food, such as walking and meditating, or you can take a shower or read.
**Avoid Overeating**
It can be tempting to celebrate after hours of deprivation with a large meal. However, breaking your fast with a feast can lead to feelings of bloating and fatigue. Additionally, if you aim to lose weight, feasting can undermine your long-term goals by slowing or halting weight loss. The best way to break your fast is to continue eating normally and return to your usual eating routine, while avoiding overly salty, spicy, and seasoned foods, especially at suhoor, as they increase thirst.
**Eat Enough Protein**
Many consider fasting an excellent way to lose weight. However, being in a calorie deficit can cause loss of muscle in addition to fat. One way to reduce muscle loss during fasting is to ensure you consume enough protein during iftar or suhoor. Some studies indicate that consuming about 30% of your calories from protein during meals can significantly reduce your appetite.
**Eat Plenty of Whole Foods After Fasting**
Although fasting involves abstaining from food, maintaining a healthy lifestyle during iftar is still important. Healthy diets based on whole foods (whole wheat bread, oats, whole grains, brown pasta, etc.) are associated with a wide range of health benefits, including a reduced risk of cancer, heart disease, and other chronic illnesses.
**Consider Dietary Supplements**
After several days of fasting, you may miss out on some essential nutrients. People following weight loss diets are more likely to suffer from deficiencies in vital nutrients such as iron, calcium, and vitamin B12, so they should consider taking multivitamins for peace of mind and help prevent deficiencies.
**Maintain Light Exercise**
Some find that they can keep up with their regular exercise routine while fasting; however, it is advisable to focus on low-intensity exercises such as walking, gentle yoga, light stretching, and household chores. Most importantly, listen to your body and rest if you struggle to exercise while fasting.
**Cases That Should Consult a Doctor Before Fasting**
While fasting is generally safe and has many health benefits, some people should not fast without consulting a doctor, including:
- Individuals with medical conditions such as heart disease or diabetes.
- Pregnant or nursing women.
- Individuals who are underweight.
- Individuals with blood sugar regulation issues.
- Individuals with low blood pressure.
- The elderly.
- Youth.
