Ramadan 2024 – Preparation Tips For Healthy Fasting

by Hafla
Iftar at home

Most people get severe headaches when they fast during the month of Ramadan. This is especially common in the first few days of Ramadan till the body gets used to the change in food type, intake and schedule. Suffering from headaches during Ramadan and even the occasional bout of nausea is expected when you shift your body into a different gear. Though not completely avoidable, headaches and nausea are very manageable, especially with the right advice. Here are some commonly asked questions about headaches caused by fasting and easy tips that will help to answer them.

What causes headaches during Ramadan?

There is no single cause for headaches occurring in the month of Ramadan. Rather, it is a combination of one or more factors. Common culprits are caffeine withdrawal, dehydration, and hypoglycemia. The most logical explanation for nausea you may feel is acidity, which again, leads to headaches. Another contributing factor is the abrupt shift in sleep cycle resulting in sleep deprivation. Excessive screen time is a trigger for headaches too.

Can I prevent headaches during Ramadan?

Yes, with a little bit of awareness and correct meal suggestions, both headaches and nausea are preventable. Ramadan headaches can be handled best by figuring out the trigger and then following a suitable course of management for it.

What to eat – tips to avoid headaches while fasting

  • Eat foods that break down slowly and release sugar gradually into the system. Foods rich in carbohydrates help to prevent hypoglycemia in such situations.
  • Tank up on water. Don’t ignore or replace water with other liquids. Water is the most effective solution to dehydration. Consume your daily intake through the night.
  • Eat fruits and leafy vegetables and supplement your diet with juices.
  • Eat complete and balanced iftar and suhoor meals to stay nourished and healthy.
  • Caffeine is addictive. To make it easier, start reducing your coffee intake before Ramadan starts. Caffeine withdrawal is difficult as it is, and when it is combined with rigorous fasting, it becomes the cause of unmanageable headaches. Soften the blow by weaning off slowly from coffee. At the same time, switch to decaf and teas to ease the transition.
  • Avoid sodas. Cutting down on soda consumption helps by reducing the shock your body will get during the first few days of Ramadan. Sodas are sugar and caffeine heavy and because of their diuretic nature, also dehydrating.
  • Stay away from sweets. Foods that give you a sudden rush of sugar don’t help because the rush is followed by a sharp dip in sugar levels. This causes hypoglycemia and headaches.

Tips to stay healthy and active during Ramadan

  • Apart from eating right, you must eat at the right time and consume the right quantity too.
  • Avoid the sun to prevent sweating and depleting your energy reserves.
  • Try to fit in a nap around midday to restore energy.
  • You could also minimize screen time to reduce the stress on your eyes.
  • Most importantly – plan your iftar and suhoor food in advance to avoid eating whatever is easily available – let Hafla help with some iftar and healthy suhoor meal ideas.

Hafla delivers a variety of fresh and healthy meal combinations designed especially for suhoor and iftar meals. You can order meal packages for friend and family events as well as for corporate or community events through Hafla. Suhoor meals and iftar boxes are designed keeping in mind your dietary needs and Ramadan preferences.

Follow these simple handy tips and enjoy the festivities to the fullest.
Happy Ramadan!

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