How To Stay Energized
Perhaps the biggest struggle for those of us practicing Ramadan in North America is that life continues at its usual frenetic pace, and we simply have to keep up. Unlike the Gulf Region or parts of South Asia, your employer may not be on board with reduced work hours or a daily nap time, and unfortunately you will continue to be surrounded by delicious food at meetings, work conferences — basically, everywhere. North American cities don’t slow down with you, which can make fasting not only a greater mental struggle, but on the flip side, also a greater accomplishment and more personally rewarding.
So how does one stay sharp in a 3pm meeting or have the energy to run errands throughout the day? While part of it comes down to sheer mental strength and the willpower that Allah gives us during this month, the rest comes down to what we put in our bodies at Suhur and Iftar, how we move, and how we sleep.
As a Holistic Nutritionist, below are the top five ways I stay energized:
1. Eat nutrient-dense, whole foods: if you’re only getting two windows to eat throughout the day, wouldn’t you want to use them as an opportunity to get in as many nutrients as possible? After all, these very nutrients are going to give you the energy to make it through the next day. Nutrient-dense foods include fruits and vegetables, poultry, wild fish, red meat, whole grains, raw nuts and seeds, beans and lentils.
That being said, aim to get these foods in their whole form, not in a boxed or processed form. For example, eat a homemade piece of roast chicken instead of chicken nuggets with ketchup or a deep-fried chicken samosa that came out of the freezer. When you eat meals that are made from scratch, you avoid the preservatives, additives, artificial flavours, sugar and sodium that are added to boxed or frozen food.
2. Get enough sleep: I know, this is easier said than done during Ramadan when you’re waking up around 3am, or staying up late for Taraweeh prayers! If you’re not participating in Taraweeh, go to bed right after Isha prayers. The deepest regenerative sleep takes place between 10pm till 2am, and this is when our sleep hormone, melatonin, reaches its peak. While 10pm may not be possible due to prayer timings, trying to get as much asleep as possible during this regenerative period is ideal.
If it is difficult to get enough sleep at night (due to Taraweeh for example), be sure to allow yourself a nap when you get home from work, in order to recoup your energy.
3. Do not overeat at Iftar: This tip goes hand-in-hand with getting enough sleep. If we overeat and stuff ourselves at Iftar (because really, who hasn’t?), we will have trouble falling asleep at an earlier time. There’s two reasons why this happens: 1) our digestion gets weaker as the day progresses, and 2) the body now has two conflicting processes to contend with; managing undigested food in your stomach, versus preparing the body for sleep and restoration.
4. Stay active: I know — all you want to do is crawl under the covers and nap like a baby at every chance you get. But severely restricting movement during Ramadan will lead to poor circulation, and less oxygen to the brain and muscles. We all know that a good walk can energize us, so take advantage of the weather and go out for a short stroll to boost not only your energy, but also your mood.
5. Eat a balanced meal: Your organs require the three macronutrients — carbohydrates, protein and fat — in order to operate at their best. Unfortunately, we often end up overindulging in simple carbohydrates (cereal, toast, pita bread, naan, rice, biscuits, puff pastry) and we fear eating fat. Some people also have a tendency to forget protein at Suhur, and eat only a bowl of cereal or piece of toast.
Simple carbohydrates are a fast burning fuel, and overindulging in them leads to unstable blood sugar, fatigue and low energy. Good fat, on the other hand, is a very slow burning fuel, which keeps our blood sugar and hunger pangs in check. Plus, it’s responsible for making all our hormones, including those that regulate hunger, cravings and our mood! Aim to include more fish, nuts and seeds, grass-fed butter, ghee, coconut oil, olive oil and avocados into your diet.
If you can follow these five guidelines as closely as possible, you should starting seeing a difference in your physical and mental energy. Of course, you won’t have enough energy to go mountain climbing, but at least you won’t fall asleep during a meeting!
Alina Islam is a Certified Nutritional Practitioner (CNP) based in Toronto, Canada. She is a speaker, writer, and provides nutritional consulting services to local and international clients.
She is the author of the Amazon eBook, Ramadan Health Guide — a recipe, nutrition and lifestyle guide for Ramadan. You can also sign up to receive free weekly recipes and health tips on her website, or follow her on Instagram, Facebook and Twitter.
