How to Avoid Physical Stress during Fasting? Effective Tips for Healthy Fasting

14th March 2025

4 minutes read

How to Avoid Physical Stress during Fasting? Effective Tips for Healthy Fasting

During the month of Ramadan, fasting individuals often face physical stress due to energy depletion and changes in eating and behavioral habits.

The primary challenges of fasting are often related to physical and mental stress that affect the fasting person due to changes in routine, as well as behaviors linked to caffeine and smoking.

Dr. Fares Samadi recommends focusing on staying hydrated by drinking enough water and paying special attention to the suhur meal. He mentions that it’s important to drink between 8 to 10 cups of water, spread between the iftar and suhur meals.

Dr. Samadi emphasizes that the suhur meal is vital for maintaining the body’s energy, and it should include proteins, fibers, and complex carbohydrates.

As for caffeine, he advises postponing its consumption for several hours after iftar to help the body adjust to reduced intake.

Health experts also emphasize the importance of getting adequate sleep (6 to 8 hours per day), especially after suhur, to ensure both body and mind rest, as lack of sleep increases feelings of fatigue and stress.

To avoid stress, experts recommend light physical activity, such as walking, two hours after iftar, while avoiding heavy sports during fasting, as it may lead to exhaustion.

Experts advise eating fiber-rich foods, such as fruits, vegetables, and whole grains, which aid digestion and help you feel full for longer.

It’s also suggested to avoid overeating during main meals. Instead, it’s better to eat small, balanced meals during iftar and suhur to aid digestion and maintain stable energy levels throughout the day.

Avoiding physical stress during fasting requires following some tips to maintain energy and overall health. Here are some effective tips for healthy fasting:

Adequate Sleep
- Regulate sleep times: Ensure 7-8 hours of sleep each day to improve activity and focus during the day.
- Do not skip suhur: This meal helps boost energy and focus during fasting hours.
Healthy Diet
- Balanced suhur meal: Eat foods rich in slow-digesting carbohydrates like oats, rice, vegetables, and fiber.
- Avoid greasy foods: Avoid greasy and fatty foods at iftar and suhur to reduce bloating and sluggishness.
- Eat fruits and vegetables: These are rich in vitamins and minerals to boost energy and overall health.
Drink Enough Water
- Drink water after iftar: Drink between 2-3 liters of water after iftar to prevent dehydration and thirst.
- Avoid caffeinated drinks: Avoid drinks like coffee and tea as they increase urination and cause dehydration.
Exercise
- Exercise after iftar: Engage in light exercise 2-3 hours after iftar to avoid exhaustion during fasting.
- Light exercise: Choose light exercises like walking to improve circulation and reduce fatigue.
Avoid Mental Stress
- Take breaks: Take breaks throughout the day to avoid physical and mental stress.
- Focus on prayer and patience: Keep up with your prayers and reflect during fasting periods to reduce stress.

By following these tips, you can avoid physical stress during fasting and maintain good health throughout Ramadan.

Before iftar, especially during Ramadan, it’s recommended to consume light and easily digestible foods to energize the body and provide necessary energy. Here are some foods you can eat before iftar:

Dates
- Quick energy: Dates are a quick source of energy as they contain natural sugars that restore blood sugar balance.
- Easy to digest: They are easy to digest and give the necessary energy to start the day.
Water
- Hydration: Drinking water before iftar helps hydrate the body and stimulate the digestive system.
- Avoid dehydration: It prevents dehydration and maintains the balance of fluids in the body.
Light Soup
- Light soup: You can consume light soup like vegetable soup or chicken soup before iftar to provide essential nutrients.
- Easy to digest: It’s easy to digest and does not cause heaviness in the stomach.
Light Yogurt
- Probiotics: Yogurt contains probiotics that are beneficial for the stomach, helping improve digestion.
- Protein: It contains protein that provides energy and promotes fullness.

In general, it’s advisable to eat light and easily digestible foods before iftar to avoid health issues and help the body function efficiently.

Improving Sleep During Fasting requires following certain tips to enhance sleep quality and reduce negative effects on the body. Here are some effective ways to improve sleep during fasting:

Organize Sleep Hours

- Continuous sleep: Try to sleep for 6-7 hours continuously after iftar before waking up for suhur.
- Wake up at a fixed time: Maintain a regular wake-up time every day, even on weekends, to improve your biological clock.

Create a Comfortable Sleep Environment

- Dark and quiet room: Make sure your bedroom is dark and quiet using blackout curtains and soundproofing materials.
- Optimal room temperature: Ensure the room temperature is suitable for good sleep.

Avoid Stimulating Activities Before Sleep

- Avoid caffeine and screens: Don’t consume caffeine or tea after iftar, and avoid electronic screens at least an hour before sleeping.
- Avoid intense activities: Do not engage in intense physical activities before sleeping, but opt for light exercises like stretching.

Healthy Meals

- Avoid Heavy Foods: Avoid consuming greasy or fried foods before bed, as they cause digestive disturbances.
- Light Snack Before Bed: Eat a light snack with protein and simple carbohydrates before bed to facilitate sleep.

Relax Before Bed

- Reading and Meditation: Read the Quran or meditate for 15 minutes before sleep to calm the nervous system.
- Warm Bath: Take a warm bath before bed to relax muscles and promote deep sleep.

Short Afternoon Nap