Ramadan is a special month of deep significance for Muslims all over the world who partakes in fasting throughout the day. Yet, abstaining from food and water in addition to a shift in schedule in eating and sleeping patterns can result in health problems.

Apply the following tips to boost energy levels during Ramadan.

Don’t sweat it

Avoid heavy exercise, especially intense cardio sessions, during the fasting period to avoid fatigue, weakness and dehydration. Moderate activity is advisable and a 30-minute walk just before sunset or an hour after Iftar is recommended.

Eat light at Suhoor

For Suhoor, eat meals that are high in complex carbohydrates, fiber, balanced with protein and healthy fats they will keep you feeling full for longer, and release the energy your body needs over a sustained period. A good example of that is a bowl of oatmeal with nuts and a spoonful of flaxseeds; scrambled eggs with a piece of wholegrain toast, or muesli with yoghurt and berries.

Eat right at Iftar

At Iftar, don’t overeat and avoid heavy and fried meals, as this can cause indigestion and weight gain. Instead, eat steamed, grilled, baked, roasted or sautéed dishes. In fact, it’s best to break your fast with one to three nutrient-rich dates, followed by some lentil soup and a light dinner that has carbohydrates, protein and good fats. Consume vegetables and fruit to get nutrients such as fiber, vitamins and minerals, to replenish what you lose through fasting.

Hydration

Make sure you consume adequate amounts of liquids; preferably water, after you end your fast with Iftar and during the period until Suhoor, to keep your body well hydrated. The minimum amount of water to drink is at least six to eight glasses; however, with the temperature rising, it is advisable to drink a lot more. Citrus juices are also a healthy and refreshing complement to an Iftar meal and are high in vitamin C.

(Credit: Dr. Moayed Alhelfi, consultant endocrinologist, Medeor 24×7 International Hospital Al Ain)