Even with a third of Ramadan under our belt, you might still be struggling to find your groove. Our typical routine is thrown off this time of year by family gatherings, social obligations, iftar prep, and hungry (and caffeine-deprived) work days, which might make it hard for you to stay on track with your wellness and health goals. But don’t throw in the towel just yet — there are ways to be efficient and active during Ramadan, and we’ve gathered some ideas on how to get there.

FOOD AND DRINK-

Readjusting to a completely new eating schedule can be hard, especially when you’ve been waiting all day to scarf down a tasty meal. However, as most of us have probably gleaned from our daily food comas, this isn’t the healthiest way to get through the month.

We spoke with integrative nutrition coach Nancy Andraws and functional medicine and nutrition specialist Sherine Kharma to tell you exactly how to make the most out of the few hours you have to eat and drink.

#1- Keep it slow and steady. Kharma says not to rush to fill your stomach — start slow and space out your meal. So maybe sticking to the tradition of breaking your fast with dates is the right way to go. They can raise your blood sugar back up after they’ve dropped during the day. Also, it takes your body about 20 minutes to process being full, so pacing your eating will allow your digestive system to register when you’re actually satisfied.

#2- Listen to your body. First and foremost, says Andraws, we need to question why we feel the need to overindulge during this time more than any other time of the year. “The general rule for healthy eating,” says the nutrition coach, “is to be mindful and aware of what our bodies are telling us. We should eat when we feel hungry and stop when we are satisfied.” When we’re mindful about what we eat, we’ll be able to enjoy the food we eat without regrets.

#3- Stay away from fried foods. This sounds like a no-brainer in theory, but even the strongest resolves weaken in the face of sambousak and qatayif platters. Air-frying food or oven-roasting your favorite Ramadan nibble might be a suitable substitute. If you’re not eating at home, try to fill up your plate with greens, lean protein and some healthy carbs like brown rice and whole wheat bread.

#4- Don’t ban desserts, but don’t overindulge. Kharma recommends that you have a small serving of dessert after a meal that contains high fiber and protein to decrease your glucose spike. Your blood sugar is very sensitive after a long fast, says Kharma, and prioritizing fiber, protein, fats, and starches at iftar will help prevent the crash.

#5- Drink lots of water, then drink some more. As soon as you feel thirsty, that means you’re already dehydrated. To help maintain your hydration for your next day of fasting, make sure to keep drinking fluids after iftar and throughout the night, even if you don’t feel the need.

But that doesn’t mean you should chug— too much water intake at once can dilute your electrolytes.

Avoid the juice… We know that karkade, sobia, doum, and tamr hendi are difficult not to indulge in, but Kharma warns that their high sugar content will spike your blood glucose after a long fast, which may contribute to the infamous post-iftar food coma.

… and the coffee. We’re so sorry. According to Kharma, avoiding caffeine at suhoor before fasting will help you maintain your energy levels throughout the day.

#6- What you have for iftar shouldn’t be the same as what you have for suhoor. What you eat for iftar should take into account that your digestive system has been dormant and needs to warm up, says Andraws. A balanced iftar should include fiber, protein, and complex carbs. Suhoor, on the other hand, is a totally different story — because it’s the last meal before a long fast, and it should be hydrating: Think cucumbers, lettuce, strawberries, yoghurt. Maybe a smoothie, too.

If you eat the same as iftar, which is usually fatty and not easily digested, your system will need to retain water to help with digestion. According to Andraws, suhoor should comprise mostly fruits and vegetables, but you can have those alongside your favorite suhoor food. You should try to avoid meats, processed food, and sugar.

#7-Suhoor is key for a comfortable day of fasting. Keep an eye out for future you — compose a balanced meal, including whole grains (whole meal bread, rice, oatmeal), fruits and vegetables, protein (milk, yogurt, eggs, nuts), and healthy fats (nuts, avocados, olives). An easy well-balanced recipe you can try is a bowl of oatmeal prepared with milk, topped with fruits and nuts, or a vegetable soup with some toast and a glass of milk.

PRODUCTIVITY-

We know, we know, Ramadan brain can make it hard to be productive throughout the day, and small tasks seem like a big undertaking. The good news is that there are ways to optimize your output comfortably.

#1- Prioritize: It’s best to take on your bigger, more important tasks earlier in the day when you have the most energy while your suhoor boost lasts. We’d recommend doing these things anytime after suhoor up until noon.

#2- Don’t underestimate the power of a nap. The day can feel long, and if you want to get anything done after iftar, a quick nap right before you break your fast can go a long way. Just make sure to set an alarm and not doze off for too long. And, if you’re feeling a slump during the day but need to get stuff done before sundown, you can throw in a quick nap if possible.

#3- Try not to multitask. Work with your body and go for smaller, more broken-up tasks as opposed to tackling several responsibilities at once. Overworking yourself will just deplete your energy and make you unproductive and tired.

#4- Make sure you’re sleeping enough. Waking up for suhoor can throw off your sleep cycle, so do yourself a favor and make sure you’re making up for lost time by getting enough sleep before and after. Sleep deprivation will eat away at your energy reserves and make fasting and being productive a bigger challenge. According to Andraws, the lack of sleep can also wreck havoc on your hormones, which not only affects your energy levels but also your hunger signals.

EXERCISE–

Don’t skip this section yet. While exercising during a fast may seem like too big a challenge, or even counterintuitive, studies show that it can actually make you feel more energetic. Not to mention that it puts you in a better mood, which is especially useful if you’re prone to hanger.

WHEN?- It’s best to either work out right before iftar or a couple of hours after, when the food has been digested, says GP Dr. Sayyada Mawji. Either way, you’ll be able to hydrate and eat right after to replenish your body.

HOW?

#1- Prioritize strength training over cardio. This way, you can avoid the muscle loss that may come with fasting, and not work yourself too hard after a long day with less nutrition than your body’s used to. It’s a good way to maintain your health without pushing your body beyond its limits. Remember: Your circumstances have changed, and you should treat your body accordingly.

#2- Drink and eat your water. Do this by drinking enough water before sunrise, and by avoiding salty foods and caffeinated drinks. You can also hydrate through fluid-rich fruits and vegetables at suhoor or iftar — depending on when you plan on working out — like watermelon, oranges, apples, cucumbers, and tomatoes. This can help you diversify your source of hydration so you’re not downing bottle after bottle of water.

#3- Don’t try a new workout. Ramadan isn’t the time to switch it up — your body is already adjusting to a lot of changes. Make your aim to maintain your usual exercise load instead of trying to achieve your next personal record. This might even mean reducing or limiting your usual intensity. As long as you stay active, you are doing well to stay fit.

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