Ramadan without the energy crash

Ramadan is a time for reflection and family, but long fasting hours plus heavy, fried iftars can leave you exhausted. A few small changes make a big difference.

Sehri: build a slow-release meal

Don't skip sehri. Choose foods that release energy slowly and keep you full:

• Oats or whole-wheat roti instead of paratha
• Eggs, yoghurt or daal for protein
• Fruit and vegetables for fibre and water
• Water rather than very salty foods, which can make you thirstier

Iftar: open gently

1. Start with dates and water. It's traditional, and it gently brings your blood sugar back up.
2. Pause. Pray, then come back to your meal. This gives your body time to register fullness.
3. Build a balanced plate: protein, vegetables and a portion of carbs.
4. Enjoy the fried favourites mindfully. Have one or two pakoras or samosas rather than a full plate, or try baked or air-fried versions.

Hydrate between iftar and sehri

Spread around 8 to 10 glasses of water across the evening. Watery foods count too: cucumber, watermelon, soups and yoghurt. Limit sugary sherbets and fizzy drinks.

Move a little

A gentle walk after taraweeh or light exercise 1 to 2 hours after iftar can help digestion and energy.

Ramadan isn't about perfection. It's about intention, and that includes how you nourish yourself.

Please note: if you have diabetes, are pregnant or breastfeeding, or take regular medication, speak to your doctor before fasting so your plan can be adjusted safely.