Tips to Beat Ramadan Fatigue - Zia Medical Center


Tips to Beat Ramadan Fatigue

Ramadan is just a few days away and while the holy month is filled with goodness, Ramadan falls at the peak of summer this year. It is important we maintain our energy levels and avoid the unhealthy food temptations that come with the month.

Fasting during the daylight hours can make productivity difficult – so here are some tips to make the most of your time during Ramadan.

  1. Get important tasks done just after Suhoor. You will have the most energy at this time of day. Think of the most important stuff you have to do during the day, whether it’s writing emails, doing school work, reciting Quran, etc. and do them early in the morning. You’ll be surprised at what you can accomplish!
  2. Make a list of things you need to get done each day. Some people love to have a schedule because it helps them plan their day. Your schedule will need to let up a bit when you’re fasting, because you probably won’t get as much done. However, it’s a good idea to have a list of the most important things. that need doing.
  3. Give yourself a break! It’s easy to operate during Ramadan like you do during the rest of the year, and that can make feelings of tiredness worse. So cut yourself some slack – it’s okay to feel tired and to not get the same amount of work done. Be realistic with yourself and your expectations of what you can get done, so you don’t feel burnt out by the time it’s Iftar.
  4. Take a nap. For those who work or go to school, the day can seem especially long during Ramadan when you’re not eating. Even if you’re not at work or school, fasting does take a toll on you. Either way, it’s a good idea to take a nap in the day. Do it a few hours before Iftar to refresh yourself – it’ll give you energy for that final stretch of fasting, and also get you through the night if you’re at the masjid praying all night.
  5. Don’t forget to hydrate your body between Iftar & Suhoor. Water is the best way to hydrate our bodies, but it’s not the only way- and with the long hours of fasting, we need all the help we can get! Fruit and herb infused water and teas are a fun way to hydrate as well as replenish essential vitamins and minerals in the body. Fruits and vegetables can also be an excellent source of hydration
  6. Food choices matter! Excess salt and sugar will pull water out of cells leaving your body thirsty and fatigued, so choosing the right foods to prevent thirst is just as important as hydrating. Avoid high-fat foods such as fast foods, fried food, and processed/instant meals because the sodium content in these foods is usually much higher than desired. Swap other salty foods such as pickled food, canned food, salted nuts, and salty crackers with fresh, wholesome foods.

Ramadan is a time to rejuvenate your body as well as your soul! Keep these simple tips in mind and InshAllah we’ll all have a successful Ramadan. May it be a beneficial month filled with personal and spiritual growth for us all, InshAllah!

Ramadan Kareem to you and your loved ones!

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