Khaberni - The latest scientific studies have shown that organizing breakfast and suhoor meals in a balanced and carefully planned way significantly contributes to maintaining energy levels and physical and mental activity during Ramadan. It reduces problems of fatigue, decreased concentration, and common digestive disorders among fasting individuals.
A study published in the journal Nutrients in 2025 indicates that consuming a suhoor meal containing proteins, complex carbohydrates, and healthy fats maintains the gradual release of energy during fasting hours, which reduces the feeling of sudden hunger and fatigue.
The study confirmed that including fiber sources such as vegetables, whole grains, and fruits helps improve bowel movement and stabilize blood sugar levels, which contributes to increased mental focus and improved mood.
Healthy Iftar: Scientific Steps to Enhance Activity
According to a joint study between the Journal of Nutritional Science and the American Journal of Clinical Nutrition, the best way to break the fast begins with eating dates and water to compensate for the lack of sugars and fluids during fasting. After that, it is advised to eat a main meal balanced containing:
Healthy proteins: such as chicken, fish, or legumes to renew muscle cells.
Complex carbohydrates: such as brown rice, whole grains, or potatoes to boost energy levels.
Vegetables and fruits: to provide the essential vitamins and minerals needed to support vital body functions.
The study showed that overconsumption of refined sugars or saturated fats increases feelings of lethargy immediately after iftar, leading to digestive disorders and a sudden rise in blood sugar levels, which harms daily performance.
Smart Suhoor: The Key to Daytime Activity
A study published by the International Journal of Food Sciences and Nutrition indicated that the suhoor meal is a crucial element for maintaining energy and focus, and should include:
Various protein sources: such as eggs, low-fat cheese, or yogurt, to support muscles and enhance the feeling of fullness.
Complex carbohydrates: such as oats, whole wheat, or brown bread, to release energy gradually.
Healthy fats: such as olives, nuts, or avocado, to help regulate cholesterol levels and improve satiety.
Sufficient amounts of water: to compensate for lost fluids and to avoid dehydration that reduces physical and mental activity.
A Chinese study published in the Journal of Human Nutrition and Dietetics showed that consuming a complete suhoor meal reduces blood pressure drops and lowers blood sugar levels in the elderly, protecting them from the feeling of fatigue and dizziness during the day.
Additional Tips Supported by Studies
Avoid stimulants before suhoor: such as coffee and tea, as they may increase fluid loss and affect sleep quality.
Dividing meals after iftar: Eating healthy light meals between iftar and suhoor helps maintain energy.
Moderate physical activity: Performing light exercises an hour or two after iftar enhances digestion and maintains fitness.
Sleep regulation: Keeping sufficient sleep hours enhances energy and focus, according to a study in Sleep Medicine Reviews.
Recent studies confirm that fasting stimulates the body to reorganize the biological clock and hormone levels related to satiety and hunger, such as ghrelin and leptin. The timing and quality of food during Ramadan affect the metabolic rate and the ability to perform daily activities.
Nutrition experts in the American Society of Nutrition recommend maintaining a balance between iftar and suhoor to maximize the benefits of fasting without negatively affecting overall health or mental activity.
Research indicates that balanced fasting increases the body's resistance to diseases and enhances heart health and metabolism, while overeating or poor meal organization can lead to health problems such as increased triglyceride levels or digestive system issues.
