News & Reports
10 Dietary Tips to Combat Workplace Drowsiness During Ramadan
The Atlas University Hospital website has published a comprehensive guide of nutritional recommendations to help professionals maintain focus and comfort while working during the holy month of Ramadan.
According to the report, Ramadan introduces fundamental shifts in eating habits.
To maintain high energy levels and vitality, it is essential to consume food mindfully and adhere to a balanced nutritional system.
The report outlines 10 “Golden Tips” for a productive Ramadan:
- The “Soup Break” Strategy: After breaking your fast with water, start with soup. Then, take a 5 to 10-minute break before continuing your meal. This prevents sudden drowsiness, bloating, indigestion, and sharp fluctuations in blood sugar levels.
- Mindful Eating: Ensure you eat slowly and chew your food thoroughly to aid digestion.
- Healthy Cooking Methods: Opt for boiling, grilling, or baking instead of heavy oil-based methods such as deep-frying or roasting.
- Combating Digestion Issues: Constipation is a common challenge during Ramadan. To prevent it, include vibrant salads rich in colorful vegetables at Iftar and drink ample amounts of water between Iftar and Suhur.
- Carbohydrate Control: Carbs are a primary driver of weight gain. Consume items like pasta, rice, and pastries with caution. If your meal is carb-heavy, skip or strictly limit your bread intake.
- Smart Sweets: Since Ramadan meals are often high in fats and sugars, satisfy your sweet tooth with low-calorie, milk-based desserts. Limit dessert consumption to only one or two days per week.
- Strategic Snacking: Incorporate a light snack between Iftar and Suhur consisting of fruits, nuts, milk, or yogurt to maintain steady energy.
- Post-Iftar Activity: Avoid immediate sedentary behavior. Try to stay active by taking a short walk, whether inside or outside the home, to boost circulation.
- The Necessity of Suhur: Never skip the pre-dawn meal (Suhur), as it provides the essential energy required to sustain you throughout the workday.
- Protein-Rich Pre-Dawn Meals: Avoid heavy, greasy foods during Suhur to prevent digestive strain. Instead, choose high-protein options to promote long-lasting satiety. To prevent thirst during the day, opt for unsalted olives and cheeses.
