In the final ten days of Ramadan, daily routines shift noticeably. Nights grow longer, sleep becomes shorter, and both physical and mental exertion increase as worshippers devote more time to prayer and reflection, eager to make the most of these blessed days.
Amid this spiritual dedication, nutrition plays a pivotal role. It can either support the body and sustain energy for worship — or quietly contribute to fatigue and exhaustion without us realising it.
Common Dietary Mistakes in the Final Days
During this period, many people fall into one of two common patterns. Some drastically reduce their food intake, believing that eating less will make them feel lighter and more energetic. Others rely on fast, heavy meals due to limited time and increased religious commitments.
From a health perspective, neither approach adequately supports the body during this demanding phase. The last ten days require stable, sustained energy — not short bursts that quickly fade.
Scientifically, fasting combined with late nights increases the body’s need for balanced energy sources that maintain stable blood sugar levels. An Iftar meal rich in fats and refined sugars may cause a rapid spike in blood glucose, followed by a sharp drop shortly afterwards. This sudden decline is a primary cause of drowsiness, lethargy, poor concentration, and sometimes dizziness — particularly during prolonged standing in Taraweeh or night prayers.
Heavy meals also slow digestion and redirect the body’s energy towards the digestive system rather than making it available to muscles and the brain. As a result, many people experience a sense of heaviness after Iftar, making it difficult to perform acts of worship with focus and vitality.
The Importance of a Balanced Iftar
A balanced Iftar plays a central role in maintaining steady energy levels. Including adequate protein — such as lean meat, chicken, fish, or legumes — promotes prolonged satiety and supports muscles that may be strained by physical exertion and sleep deprivation.
Complex carbohydrates, including brown rice, wholegrain bread, and whole grains, provide gradual and sustained energy rather than sudden spikes and crashes. Vegetables complete this nutritional equation, offering fibre to support digestion as well as essential vitamins and minerals that help the body combat fatigue and stress.
Sweets: When and How?
Sweets are a familiar part of Ramadan traditions, but their timing and quantity significantly affect overall health. Consuming heavy desserts immediately after Taraweeh places additional strain on the digestive system and raises blood sugar at a time when the body should be preparing for rest.
Lighter alternatives such as fruit, yoghurt, or small portions of lighter desserts are preferable. These options help maintain balanced blood sugar levels and protect sleep quality.
Suhoor: The Fuel for Fasting
Suhoor becomes even more critical in the final ten days, as it sustains the fast amid reduced sleep and increased effort. Skipping Suhoor or relying on poorly planned, light snacks increases hunger, thirst, fatigue, and the likelihood of headaches during the day.
A healthy Suhoor should include slow-digesting foods such as oats, wholegrain bread, eggs, and yoghurt. Moderate amounts of healthy fats — including nuts or olive oil — help prolong satiety and provide longer-lasting energy. Adequate hydration during Suhoor is equally essential, as proper water intake reduces dehydration and minimises daytime fatigue and headaches.
Nutrition and Worship: A Complementary Relationship
Nutrition in the last ten days of Ramadan is not merely about satisfying hunger. It is a means of supporting the body so it can engage in worship with consistency, focus, and devotion.
Mindful food choices not only preserve physical health but also enhance mental clarity and emotional tranquillity. Caring for one’s nutrition during these blessed days is a form of gratitude and respect for the body that carries us through our spiritual journey.
With balanced eating and proper hydration, the final ten days can become a true opportunity for spiritual elevation — free from the limitations of physical exhaustion — allowing us to experience them with sustained energy, deeper concentration, and lasting serenity that extends beyond Ramadan.
By: Dr Badreyya Al-Harmi, Public Health Consultant
