6 medical tips for fasting without fatigue! Healing platform
Friday, April 7, 2023
It is normal to feel a decrease in energy during fasting, especially in the first days of Ramadan as a result of the changes that occur in lifestyle and daily eating habits, so how can we maintain our activity and productivity during work in Ramadan? What are the daily habits that can be followed to renew our energy during daylight hours?
Work in Ramadan
Tips to maintain focus and energy levels while fasting
1. Do not miss the pre-dawn meal
The Suhoor meal helps prepare oneself for a day of exhaustion, because the body will not have enough energy that it needs for the whole day, and to obtain this energy it is important:
- Eat whole food carbohydrates such as grains, whole fruits and vegetables.
- Eat healthy fats such as olive oil, natural butter, nuts and seeds.
- Eat healthy proteins such as unprocessed meat, chicken, eggs, fish and legumes.
- Take a whole food supplement to boost your vitamin, mineral and energy levels.
- Eat foods that contain fiber, as they help you feel full for a longer period.
- Avoid salty or fried foods.
It is better to avoid overeating between breakfast and suhoor, because overeating will lead to drowsiness and lethargy, and also avoid sugar, fruit juice, white bread, pastries and cakes during suhoor, as it causes high blood sugar, which results in a feeling of fatigue during fasting hours.
Also read: What processed meat does to our bodies!
It is important to avoid eating a heavy meal after a day of fasting. Alternatively, dates and water can be started to provide the body with the energy it needs, and if food must be eaten immediately, soup or salad can be eaten. After that, another meal can be eaten in case of feeling hungry, or it can be eaten after completing Tarawih prayers. Among the foods that should be eaten at breakfast:
- Protein-rich foods: tuna, tofu, lentils, and eggs.
- Foods rich in fiber: such as chickpeas and lentils.
- Foods rich in vitamins such as cauliflower, broccoli, quinoa and seafood.
It is important to eat slowly, as the smaller the food particles, the easier it is to digest them, and the greater the ability of the small intestine to absorb nutrients from them.
Dehydration causes fatigue, headaches, body aches, and blurry thinking during the days of Ramadan. To avoid dehydration, it is necessary to drink at least 8 glasses of water, along with fruits and vegetables rich in water, between breakfast and suhoor. This percentage of water can be distributed by drinking one glass of water every hour.
4. Take a nap
The lunch hour on fasting days can be replaced by taking a nap, the midday hours when the ability to focus begins to wane due to hunger and dehydration. Just US National Sleep Foundation (NSF) Taking a 20-minute nap can improve productivity and help you focus better.
5. Set a bedtime
It is necessary to adjust the sleep schedule, including the night schedule, by avoiding staying up late and getting some rest to wake up before dawn, and avoid sleeping late in the day, because it makes the person feel lethargic, instead, it is better to adjust the timing of the usual activities in normal days .
6. Doing sports activities at home
As the body adjusts to the fast, for the first few days you will see a decrease in energy levels. To overcome this, some activities such as stretching exercises, or some breathing exercises, can all help rejuvenate, refresh the brain, help blood flow and boost energy levels. energy.
Also read: Here is the best time to exercise in Ramadan