{"id":617489,"date":"2024-03-22T00:00:00","date_gmt":"2024-03-22T00:00:00","guid":{"rendered":"https:\/\/enterpriseam.com\/egypt\/2024\/03\/22\/get-back-on-track-this-ramadan\/"},"modified":"2024-03-22T00:00:00","modified_gmt":"2024-03-22T00:00:00","slug":"get-back-on-track-this-ramadan","status":"publish","type":"post","link":"https:\/\/enterpriseam.com\/egypt\/2024\/03\/22\/get-back-on-track-this-ramadan\/","title":{"rendered":"Get back on track this Ramadan"},"content":{"rendered":"

E<\/strong>ven with a third of Ramadan under our belt, you might still be struggling<\/strong> to find your groove. <\/strong>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\u2019t throw in the towel just yet \u2014 there are ways to be efficient and active during Ramadan, and we\u2019ve gathered some ideas on how to get there.<\/p>\n

FOOD AND DRINK-<\/strong><\/p>\n

Readjusting to a completely new eating schedule can be hard<\/strong>, especially when you\u2019ve 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\u2019t the healthiest way to get through the month. <\/p>\n

We spoke with integrative nutrition coach <\/strong>Nancy Andraws<\/a><\/strong> and functional medicine and<\/strong> nutrition specialist <\/strong>Sherine Kharma<\/a><\/strong> to tell you exactly how to make the most out of the few hours you have to eat and drink.<\/p>\n

#1- Keep it slow and steady. <\/strong>Kharma says not to rush to fill your stomach \u2014 start slow and space out your meal. So maybe sticking to the tradition of breaking your fast with dates<\/a> is the right way to go. They can raise your blood sugar back up after they\u2019ve dropped during the day. Also, it takes your body about 20 minutes<\/a> to process being full, so pacing your eating will allow your digestive system to register when you\u2019re actually satisfied.<\/p>\n

#2- Listen to your body.<\/strong> 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. \u201cThe general rule for healthy eating,\u201d says the nutrition coach, \u201cis 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.\u201d When we\u2019re mindful about what we eat, we\u2019ll be able to enjoy the food we eat without regrets.<\/p>\n

#3- Stay away from fried foods. <\/strong>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\u2019re not eating at home, try to fill up your plate with greens, lean protein and some healthy carbs<\/a> like brown rice and whole wheat bread.<\/p>\n

#4- Don\u2019t <\/strong>ban <\/strong>desserts, but don\u2019t overindulge. <\/strong>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.<\/p>\n

#5- Drink lots of water, then drink some more. <\/strong>As soon as you feel thirsty, that means you\u2019re already dehydrated<\/a>. 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\u2019t feel the need. <\/p>\n

But that doesn\u2019t mean you should chug<\/strong>\u2014<\/strong> too much water intake at once can dilute your electrolytes. <\/p>\n

Avoid the juice\u2026<\/strong> 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.<\/p>\n

\u2026 and the coffee.<\/strong> We\u2019re so sorry. According to Kharma, avoiding caffeine at suhoor before fasting will help you maintain your energy levels throughout the day.<\/p>\n

#6- What you have for iftar shouldn\u2019t be the same as what you have for suhoor.<\/strong> 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 \u2014 because it\u2019s the last meal before a long fast, and it should be hydrating: Think cucumbers, lettuce, strawberries, yoghurt. Maybe a smoothie, too.<\/p>\n

If you eat the same as iftar, which is usually fatty and not easily digested, your system<\/strong> will need to retain water to help with digestion. <\/strong>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.<\/p>\n

#7-<\/strong>Suhoor is key for a comfortable day of fasting. <\/strong>Keep an eye out for future you \u2014 compose a balanced meal<\/a>, 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.<\/p>\n

PRODUCTIVITY- <\/strong><\/p>\n

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.<\/p>\n

#1- Prioritize: <\/strong>It\u2019s best to take on your bigger, more important tasks earlier in the day<\/a> when you have the most energy while your suhoor boost<\/a> lasts. We\u2019d recommend doing these things anytime after suhoor up until noon<\/a>. <\/p>\n

#2- Don\u2019t underestimate the power of a nap. <\/strong>The day can feel long, and if you want to get anything done after iftar, a quick nap<\/a> 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\u2019re feeling a slump during the day but need to get stuff done before sundown, you can throw in a quick nap if possible. <\/p>\n

#<\/strong>3- Try not to <\/strong>multitask<\/a><\/strong>. <\/strong>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.<\/p>\n

#4- Make sure you\u2019re sleeping enough.<\/strong> Waking up for suhoor can throw off your sleep cycle, so do yourself a favor and make sure you\u2019re 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.<\/p>\n

EXERCISE<\/strong>- <\/strong><\/p>\n

Don\u2019t 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\u2019re prone to hanger. <\/p>\n

WHEN?- <\/strong>It\u2019s 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<\/a>. Either way, you\u2019ll be able to hydrate and eat right after to replenish your body. <\/p>\n

HOW?<\/strong><\/p>\n

#1- Prioritize strength training over cardio. <\/strong>This way, you can avoid the muscle loss<\/a> that may come with fasting, and not work yourself too hard after a long day with less nutrition than your body\u2019s used to. It\u2019s 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.<\/p>\n

#2- Drink and eat your water. <\/strong>Do this by drinking enough water before sunrise, and by avoiding salty foods and caffeinated drinks<\/a>. You can also hydrate through fluid-rich fruits and vegetables<\/a> at suhoor or iftar \u2014 depending on when you plan on working out \u2014 like watermelon, oranges, apples, cucumbers, and tomatoes. This can help you diversify your source of hydration so you\u2019re not downing bottle after bottle of water. <\/p>\n

#3- Don\u2019t try a new workout. <\/strong>Ramadan isn\u2019t the time to switch it up \u2014 your body is already adjusting to a lot of changes. Make your aim to maintain<\/a> 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.<\/p>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":1,"featured_media":617490,"comment_status":"closed","ping_status":"open","sticky":false,"template":"single-feature.php","format":"standard","meta":{"_acf_changed":false,"newspack_ads_suppress_ads":false,"newspack_popups_has_disabled_popups":false,"newspack_sponsor_sponsorship_scope":"","newspack_sponsor_native_byline_display":"inherit","newspack_sponsor_native_category_display":"inherit","newspack_sponsor_underwriter_style":"inherit","newspack_sponsor_underwriter_placement":"inherit","ep_exclude_from_search":false,"_primary_brand":0,"newspack_featured_image_position":"","newspack_post_subtitle":"","newspack_article_summary_title":"Overview:","newspack_article_summary":"","newspack_hide_updated_date":false,"newspack_show_updated_date":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7289],"tags":[6653,1032,7288,2854],"brand":[],"newspack_spnsrs_tax":[],"class_list":["post-617489","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-enterprise-guide","tag-enterprise-weekend","tag-ramadan","tag-the-enterprise-guide","tag-wellness","wpautop","entry"],"acf":{"mongo_id":"9baff783-432f-4c23-83ad-d79fe5471202","is_powered_by":false,"story_type":"1","photo_url":"https:\/\/ent.news\/2024\/3\/1992.jpg","photo_position":"above","homepage_title":"","full_issue_title":"Get back on track this Ramadan","related_issue":[617484],"teaser":"","voice_url":"https:\/\/s3.us-east-1.amazonaws.com\/ent.news\/audio\/2024\/3\/.ee293637-1259-4f6d-b2f4-165964c00a1b.mp3"},"yoast_head":"\nGet back on track this Ramadan - EnterpriseAM Egypt<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/enterpriseam.com\/egypt\/2024\/03\/22\/get-back-on-track-this-ramadan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Get back on track this Ramadan\" \/>\n<meta property=\"og:description\" content=\"Even with a third of Ramadan under our belt, you might still be struggling to find your groove. 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Over the past few years, fitness centers have been hosting Ramadan Transformation Challenges, designed to help participants stay active, build\u2026","rel":"","context":"In "THE ENTERPRISE GUIDE"","block_context":{"text":"THE ENTERPRISE GUIDE","link":"https:\/\/enterpriseam.com\/egypt\/category\/the-enterprise-guide\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ent.news\/2025\/2\/1800.jpg?fit=%2C&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":628979,"url":"https:\/\/enterpriseam.com\/egypt\/2018\/05\/20\/the-talk-shows-are-on-hiatus-for-ramadan\/","url_meta":{"origin":617489,"position":1},"title":"The talk shows are on hiatus for Ramadan","author":"enterpriseam admin","date":"20 May 2018","format":false,"excerpt":"Nothing to see here, ladies and gentlemen. Literally. The talking heads are on hiatus for the month of Ramadan. We\u2019re intensely grateful for the break, but we\u2019ll still keep one eye on the airwaves just in case anything should appear that you need to know.","rel":"","context":"In "Enterprise+: Last Night\u2019s Talk Shows"","block_context":{"text":"Enterprise+: Last Night\u2019s Talk Shows","link":"https:\/\/enterpriseam.com\/egypt\/category\/enterprise-last-nights-talk-shows\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ent.news\/internal\/536550.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":692592,"url":"https:\/\/enterpriseam.com\/egypt\/2026\/02\/27\/your-guide-to-giving-back-this-ramadan\/","url_meta":{"origin":617489,"position":2},"title":"Your guide to giving back this Ramadan","author":"enterpriseam admin","date":"27 February 2026","format":false,"excerpt":"\ud83c\udf19\ud83d\udce6 The holy month is one for giving back, and there\u2019s no shortage of ways to do so. This Ramadan, the Social Solidarity Ministry has launched a series of initiatives to ease pressure on households, including an EGP 40.3 bn \u201cwelcome Ramadan\u201d social support package \u2014 which covers a one-time\u2026","rel":"","context":"In "THE ENTERPRISE GUIDE"","block_context":{"text":"THE ENTERPRISE GUIDE","link":"https:\/\/enterpriseam.com\/egypt\/category\/the-enterprise-guide\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ent.news\/2026\/2\/1492.jpg?fit=%2C&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":663158,"url":"https:\/\/enterpriseam.com\/egypt\/2025\/03\/28\/your-guide-to-the-best-of-ramadan-2025\/","url_meta":{"origin":617489,"position":3},"title":"Your guide to the best of Ramadan 2025","author":"enterpriseam admin","date":"28 March 2025","format":false,"excerpt":"Ramadan brings not just spiritual fulfillment, but also some of the year\u2019s most exciting entertainment, delicious food, and memorable moments. So what made Ramadan extra special this year? Here\u2019s our roundup of standouts.#1- ACTOR OF THE MONTHBehind every compelling Ramadan drama is a performer whose talent brings stories to life.\u2026","rel":"","context":"In "THE ENTERPRISE GUIDE"","block_context":{"text":"THE ENTERPRISE GUIDE","link":"https:\/\/enterpriseam.com\/egypt\/category\/the-enterprise-guide\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ent.news\/2025\/3\/2055.jpg?fit=%2C&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":597903,"url":"https:\/\/enterpriseam.com\/egypt\/2019\/05\/08\/our-talk-shows-roundup-is-on-hiatus-during-ramadan\/","url_meta":{"origin":617489,"position":4},"title":"Our talk shows roundup is on hiatus during Ramadan","author":"enterpriseam admin","date":"8 May 2019","format":false,"excerpt":"Our talk shows roundup is on hiatus during Ramadan. Move along, ladies and gents.","rel":"","context":"In "Enterprise+: Last Night\u2019s Talk Shows"","block_context":{"text":"Enterprise+: Last Night\u2019s Talk Shows","link":"https:\/\/enterpriseam.com\/egypt\/category\/enterprise-last-nights-talk-shows\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ent.news\/internal\/536550.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":686514,"url":"https:\/\/enterpriseam.com\/egypt\/2026\/02\/17\/what-to-expect-from-ramadan-2026-when-it-comes-to-desserts\/","url_meta":{"origin":617489,"position":5},"title":"What to expect from Ramadan 2026 when it comes to desserts","author":"enterpriseam admin","date":"17 February 2026","format":false,"excerpt":"\u201c[Ramadan] desserts have gotten crazier, but people have definitely adapted \u2014 I think people had been wanting to try different things\u201d","rel":"","context":"In "THE ENTERPRISE GUIDE"","block_context":{"text":"THE ENTERPRISE GUIDE","link":"https:\/\/enterpriseam.com\/egypt\/category\/the-enterprise-guide\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ent.news\/2026\/2\/1099.jpg?fit=%2C&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/posts\/617489","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/comments?post=617489"}],"version-history":[{"count":0,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/posts\/617489\/revisions"}],"acf:post":[{"embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/weekend\/617484"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/media\/617490"}],"wp:attachment":[{"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/media?parent=617489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/categories?post=617489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/tags?post=617489"},{"taxonomy":"brand","embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/brand?post=617489"},{"taxonomy":"newspack_spnsrs_tax","embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/newspack_spnsrs_tax?post=617489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}