Khaberni - As Ramadan approaches, many wonder: How do we prepare our bodies to welcome this holy month so that we can fast actively, not exhaustingly? The answer simply lies in making gradual modifications to lifestyle and daily routine.
Many people suffer from annoying symptoms such as headaches, lethargy, and sleep disturbances during the first days of Ramadan. This is not inevitable, but a sign that the body has suddenly transitioned from food abundance to fasting without enough time to adjust.
To avoid these symptoms, the following steps can be taken at least a week before Ramadan:
• Adjust your biological clock
Gradually shift your sleeping and waking times by about 15–30 minutes each day. Ensure to get continuous sleep for 4–6 hours, and limit your afternoon nap to only 20–30 minutes.
• Gradually reduce your coffee intake
Sudden cessation of caffeine can cause headaches and fatigue. Before Ramadan, reduce the number of coffee cups per day, substitute some of it with light tea or herbal drinks, and avoid carbonated drinks and energy drinks as they increase dehydration.
• Train your stomach for longer intervals between meals
Before Ramadan, delay breakfast, advance dinner time, and reduce snacks. There is no need to reach severe hunger; just train the stomach to wait longer periods.
• Choose foods that provide long-lasting energy
Switch from white bread to brown, white rice to brown or bulgur, and add oats. Focus on complex carbohydrates, protein, and fiber from eggs, lentils, and chickpeas, while gradually reducing sweets, fried foods, and processed foods.
• Drink water smartly
Don’t drink a large amount of water all at once, but spread out 8–12 glasses of water between iftar and suhoor. Avoid relying on tea or coffee to make up for water, and use water-rich vegetables and fruits such as cucumbers and watermelon.
• Gradually reduce sugar intake
Sugar provides quick energy followed by a sharp decline that causes fatigue and hunger. Replace sugar with moderate amounts of honey or dates, and opt for whole fruits instead of juices.
• Gradually reduce smoking
Sudden cessation of nicotine can cause headaches and stress. Try reducing gradually before Ramadan, or quit entirely if possible.
• Exercise moderately
Switch high-intensity workouts to moderate ones: brisk walking, light swimming, yoga, stretching exercises. The best time to exercise during Ramadan is two hours after iftar.
• Consult your doctor early
If you suffer from chronic diseases such as diabetes, blood pressure, or heart and kidney diseases, do not fast during Ramadan without consulting your doctor to adjust medication times and doses.
• Prepare your mind for fasting
Mental preparation is just as important as physical. Focus on the idea that fasting isn’t just about abstaining from food and drink, but a training of willpower and a reprogramming of daily habits.
