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Energy Secrets in Ramadan | Overcoming Lethargy during Fasting
The month of Ramadan approaches us, bearing its blessings and spirituality, bringing a golden opportunity to purify the soul and body.
Since childhood, we have learned the phrase, “Do not postpone today’s work until tomorrow,” as it reminds us of the importance of completing our tasks promptly, and not giving in to laziness and procrastination.
However, we may sometimes experience a feeling of lethargy while fasting during Ramadan, and some of us feel a strong desire to sleep, which prevents us from performing our daily activities with enthusiasm.
So, dear, follow this article with us; To know the reasons for lethargy during fasting, to welcome the blessed month of Ramadan with enthusiasm and optimism, and to make it an opportunity to achieve spiritual and physical purification.
Let us work to achieve our goals and complete our tasks in a timely manner, and let us make this blessed month an opportunity for development and progress in our spiritual and practical lives.
Lethargy is defined as a general feeling of fatigue and a desire to sleep, and this fatigue may be physical or mental.
When you feel slow or heavy in performing your daily tasks, whether physical or mental, this is considered a type of lethargy that affects some people during fasting.
Most importantly, inactivity during fasting may not necessarily be an indicator of a health problem but could be related to other factors that we will mention later.
You may feel some or all of the following symptoms of lethargy:
In addition to these symptoms, you may notice a tendency to put off and procrastinate, or feel confused and unable to make decisions quickly.
When the month of Ramadan comes, we abstain from eating and drinking for limited hours during the day. However, some people feel sleepy and lethargic during this blessed month, but what are the reasons for this feeling?
Here are the reasons for lethargy during fasting:
It is also important to consult a doctor if you constantly suffer from lethargy while fasting, especially if this is accompanied by other symptoms such as:
Do you suffer from laziness and lethargy while fasting during Ramadan, and it is difficult for you to accomplish your usual tasks? you are not alone.
Many people face difficulty in maintaining their energy levels during the holy month of Ramadan, there is no need to worry, as the solution lies in following some smart strategies that will help you regain your energy and overcome laziness and lethargy during fasting.
The secret, my dear, lies in smart planning, not hard work.
Just like preparing a delicious meal, achieving milestones requires following a specific recipe, and setting big, unrealistic goals is like trying to cook a huge meal enough for an army all by yourself! The inevitable result will be feelings of exhaustion and failure.
So, instead, focus on setting smaller, more specific goals. For example, instead of saying, "I will clean the entire house during Iftar," you can set a simpler goal, such as, "I will clean the kitchen after Iftar."
Achieving these small goals will give you a feeling of accomplishment, and will motivate you to continue and move forward. Remember every small step that leads you to achieve your bigger goal, and prevent a feeling of lethargy during fasting.
Our previous tip discussed the importance of setting realistic goals during Ramadan.
Now, let us delve deeper and reveal another enemy of activity: the pursuit of perfection!
These days, we are witnessing a noticeable increase in the phenomenon of excessive perfectionism, a behavior that puts enormous pressure on our psyche and prevents us from achieving our achievements.
Striving for perfection may lead to harsh criticism of yourself, and thus you will focus on any minor mistake, which generates feelings of frustration and failure.
It also leads to avoiding tasks for fear of not completing them perfectly, and you will feel constant pressure; To achieve something that cannot be achieved.
We often give ourselves negative talk, such as “I'm lazy” or “I'll never get it done,”. This type of talk weakens our resolve and prevents us from achieving our goals.
Instead of constantly criticizing yourself, try encouraging yourself with positive words. For example, do not say, “I will fail this presentation,” but say, “I will prepare the presentation well, and I will present valuable information confidently.”
You will notice a big difference in how you feel when you use positive talk. Self-encouragement motivates you to achieve and gives you the confidence needed to face challenges.
One of the best ways to overcome lethargy during fasting is movement and activity.
You can walk at home for at least 10 minutes. This movement will help stimulate blood circulation and pump oxygen to all body parts, improving your energy levels.
Do not underestimate the importance of household chores, as cleaning and caring for the house is an activity that helps burn calories and feel energetic.
We, humans, tend to postpone or avoid tasks that we find boring or monotonous, and during Ramadan, doing household chores or tidying up the office may seem more difficult due to the feeling of lethargy during fasting.
But you can make tasks more fun. Here are some ideas:
Your body depends on what you give it, and to maintain your energy levels during Ramadan, make sure to choose foods that provide you with the necessary fuel, and thus overcome the feeling of lethargy during fasting.
1. Stay away from processed foods
Eating a burger and fries may give you temporary satisfaction while eating, but it has little nutritional value.
Processed foods, such as some canned or frozen foods, candy, ready-to-eat meals, and pre-cooked meats, are often full of preservatives, additives, sodium, trans fats, and artificial ingredients that can leave you feeling sluggish while fasting.
So why do these foods increase feelings of lethargy during fasting?
2. Seasonal fruits and vegetables
Eat fresh seasonal fruits and vegetables because they:
3. Lean protein
You can add red meat that contains a percentage of saturated fats to your diet, and fish rich in omega-3 fatty acids, such as salmon and tuna, can be a good source of heart-healthy fats.
4. Nuts and seeds
Nuts and seeds are among the best foods that help fight fatigue and combat lethargy during fasting.
Including a variety of nuts and seeds in your diet during Ramadan gives you a powerful dose of healthy nutrients and energy.
Here are some types of nuts and seeds that we recommend eating
It is recommended to eat it raw and unsalted to get the maximum benefit. It is also considered the ideal snack between breakfast and suhoor.
During the suhoor meal, you can also put a small amount of nuts or seeds on the salad, yogurt, or oatmeal; To add delicious flavor and enhance the nutritional value of your meals.
5. Caffeine-free drinks
Caffeine is known for its stimulant effect that gives us a boost of energy, but it is not the best solution to overcome lethargy during fasting in Ramadan. Let us find out why:
So, what's the alternative, darling?
During the month of Ramadan, focus on caffeine-free drinks, which help hydrate your body and boost your energy levels in the long term, for example:
6. Banana
A study comparing bananas and carbohydrate-rich sports drinks, conducted on a group of cyclists who need sustained energy for long distances, showed that bananas provide athletes with the same amount of fuel as the drink.
The secret to this is that bananas are rich in the following nutrients:
7. Oats
Oatmeal is not just a suhoor meal. It is full of fiber that makes you feel full for a longer period, and it also contains a percentage of protein.
In addition, oats are a great choice for people who experience fluctuations in blood sugar levels, unlike other processed grains that may cause sudden spikes and drops in blood sugar.
Feeling tired or having difficulty concentrating after eating a meal is relatively common. You may feel tired depending on the type of food you ate when you ate it, and how much you ate.
Below we will discuss some of the reasons why you feel sleepy after eating, and how to prevent lethargy.
The first of these reasons is the type of food you eat
Foods rich in protein and starches
These foods can increase feelings of lethargy during fasting; Because they help the body produce serotonin, which regulates sleep.
Protein includes meat, eggs, and dairy products, while starches include white bread, pasta, and white rice.
The second reason is the quantity of food
Eating large meals increases the feeling of lethargy after eating. Imagine your stomach working hard to digest all this food!
So choose balanced, medium-sized meals; To avoid feeling heavy and lethargic while fasting.
We all know the annoying feeling of lethargy after eating a heavy meal, especially after the long-awaited iftar during Ramadan.
But imagine being able to avoid this feeling and stay active throughout the day! Here are some smart strategies that will help you:
1. Eat small, frequent meals instead of the large Iftar and suhoor meal, and divide your food into smaller meals. This helps keep your energy levels high and prevents sudden hunger that may prompt you to eat unhealthy meals. Do not hesitate to eat fruits and nuts as snacks between main meals.
2. Don't deprive yourself of enough sleep. A good night's sleep is the cornerstone of fighting lethargy during fasting, so make sure to get enough sleep at night, about 7-8 hours, so that you wake up and begin your fasting and daily activities feeling refreshed and energetic.
3. Short nap. A short nap after noon prayer for 20-30 minutes can make a big difference, so take advantage of the afternoon to take a break and regain your energy to continue the rest of your day energetically.
4. Take advantage of daylight. Exposure to bright light after suhoor reduces feelings of sleepiness and stimulates energy. Here are some ways to benefit from daylight:
While feeling lethargic after eating a heavy iftar is fairly common, there are cases that require consulting a doctor, especially during the month of Ramadan.
If you experience the following symptoms constantly or frequently while fasting, consult your doctor:
Some health conditions that may contribute to feeling extremely lethargic after eating:
Consulting a doctor can help you determine the underlying cause of your feeling of lethargy during fasting, and develop a treatment plan suitable for you, so that you can fast comfortably and actively during the month of Ramadan.
At the conclusion of our article, my dear, we say goodbye to lethargy and laziness, and it is time to welcome Ramadan with energy and vitality.
By applying the tips and instructions that we have provided for you, you will be able to avoid feeling sleepy after iftar and suhoor, and maintain your energy and activity throughout the holy month.
Remember, lethargy during fasting is just an obstacle that can be easily overcome, and with a little awareness and attention, you will be able to turn the month of Ramadan into a journey of faith and health full of activity and achievement.
So do not hesitate to apply these tips, and share them with your friends and family to make Ramadan a special experience for everyone.
Feeling sleepy while fasting can be due to changes in eating pattern, blood sugar levels, changes in hormones, lack of fluids, or lack of physical activity.
Feeling lethargic after iftar in Ramadan may be due to high blood sugar levels, eating heavy and fatty meals, or not drinking water. Therefore, lethargy during fasting can be avoided by eating a balanced iftar and drinking a sufficient amount of water during breakfast and at night.
Written By: Dr. Nahed Abd Alhakam Ahmad
Translated by: Dr. Marah Mohamad
Sources:
"Let's begin the journey of change with our exceptional New Me Program, where we will assist you in unleashing your hidden potential and achieving the body of your dreams.,Our priority is to enhance your self-confidence, support you in every step of the way towards your goal body."- it's your time to shine!"
JOIN NEWMEHappiness Journey Program (NEWME) Your privacy is our priority The perfect body program that impressed tens of thousands of women and helped them radically change their lives.
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