- Often during Ramadan, people experience discomfort, and this does not always indicate incompatibility with fasting. In most cases, the problem lies in insufficient preparation and incorrect eating and drinking habits.
The main issues during fasting arise from fluid restriction, which can lead to dehydration and decreased performance.With an adequate approach, including proper nutrition and sufficient amounts of water and protein between iftar and suhoor, fasting does not pose a threat to health.
If a person experiences pronounced weakness, heaviness after iftar, or drowsiness by the fifth to seventh day of fasting, it does not mean that fasting is contraindicated for them. In most cases, this is related to a lack of energy, protein, and fluids, as well as overloading the digestive system during evening meals.
The main mistake is inconsistent eatingAlthough fasting is observed with sincere intentions, nutrition often turns out to be chaotic:
- consumption of sweets and white bread at suhoor;
- overeating after iftar;
- lack of protein and fluids.
Suhoor is the main mealSuhoor establishes the energy balance for the day. Tea, sweets, or simple carbohydrates can cause a sharp spike in glucose levels, followed by a rapid drop, leading to symptoms such as:
- headache;
- shakiness;
- pronounced weakness already in the first half of the day.
- at least 30 g of protein;
- a moderate amount of complex carbohydrates;
- some fats.
Recommended sequence:
- water and a couple of dates;
- a short pause;
- light soup;
- main dish (source of protein, moderate side dish, vegetables).
A severe calorie deficit during Ramadan almost always leads to weakness and exhaustion.Hydration regimeBetween iftar and suhoor, it is essential to replenish fluids mainly with water, not sweet drinks.
Recommended volume:
- 30-35 ml per kg of body weight;
- gradually, in small portions.
Important!
Before starting fasting, be sure to consult a doctor to assess all possible risks, especially if you have chronic diseases such as:- cardiovascular diseases;
- endocrine disorders;
- gastrointestinal diseases;
- kidney problems.
May this fast be peaceful and conscious. Take care of your body, as it is on this journey with you. Ramadan Mubarak.
