Iftar time is the most awaited time of the day for those observing Ramadhan fasts when the delicacies are served and they are ready to indulge.
However, many of us feel fatigued as soon as we are done with iftar. A feeling of sluggishness or drowsiness, exhaustion, lethargy, and lack of concentration, pave in and this constitutes post-iftar fatigue.
Medically, this is referred to as ‘food coma’ or ‘postprandial somnolence’ which is a common occurrence after consuming heavy meals.
As per a study published in Science Direct, “a rich and heavy meal causes satiety signals to activate sleep centers and hence provoke postprandial somnolence”.
Culprits accounting for this condition can be diverse; an iftar loaded with deep-fried stuff and desserts topping the list. This followed by not consuming a wholesome suhoor and then compensating with a calorie-laden iftar.
Gulping glasses and glasses of water or sweetened beverages in iftar is another trouble creator. Not to mention staying up the entire night and then dozing off during the day works as another additive to lethargy and fatigue levels.
While the purpose of fasting is to get more disciplined towards our lifestyle; particularly conditioning our food habits. Although fasting offers multiple health benefits nonetheless overloading our bellies with jumbo-sized iftar meals will only reverse the benefits.
How to get rid of this fatigue?
Begin with a nutritious suhoor meal rich in low glycemic carbs, minerals, and healthy fats to keep you satiated for prolonged fasting hours. Eggs, almonds, walnuts, seeds, milk, yogurt, and soaked fig, make some excellent picks for suhoor.
Plan your day with the most energy-consuming tasks in the morning hours when energy levels are high and tapering them off as the day proceeds.
An afternoon nap is a must-have, but remember not to convert it into a midnight slumber. Else, waking up in the evening only to realise you slept in your room and not on some other planet is the worst feeling resulting in aches and fatigue.
Go out for a pre-iftar walk if possible or engage in some light workout as per your body’s capacity (better to consult a health professional if never done before or have some medical condition). It might sound difficult for some but it tremendously boosts energy levels.
And finally, when you sit for iftar; munch on healthy stuff like dates, water, salted lemon water, fruits, salads, etc. Give your digestive system some time to get back into action after an entire day of rest without food. A moderate-sized dinner meal can be followed 30-40 minutes later for best results.
Keep sipping water throughout the non-fasting hours rather than galloping it all at once in the iftar.
With these tips tweak your routine, and you will see post-iftar fatigue vanishing into thin air.
Dr Nisma Haris
The writer is a general physician, content creator
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