5 reasons you feel so tired…already!

It’s the fourth day, and you’re already in the slump. If this is you, then do a self-check and see if any of the below apply to you. And even if it’s not you, read on to make sure you avoid these reasons and have the most amount of energy to read Qur’an, do lots of dhikr and duas and much more!

1. You don’t exercise

It may seem counter intuitive, but exercising produces all kinds of helpful biochemicals that ward off fatigue and help you feel upbeat the rest of the time. Think of it as positive feedback: the more energy you put in, the more you get out. All you need is a total of 25 minutes of exercise accumulated throughout the day, whatever you like, whether it’s yoga or a short walk.

2. You keep poor sleep patterns

Sleepiness is not the same as fatigue (which is a general lack of energy), but one of the most common causes of feeling tired is simply not sleeping enough. In addition to too little shut-eye, keeping irregular sleeping patterns and even sleeping too much can also make you feel tired. To get back on the right track, try to get into a routine of sleeping at consistent times—while only getting as much sleep as you really need—and you’ll be surprised how much better you will feel. Set your own routine, you know your body best, and everyone is different. In Ramadan, for sure this is hard, but if you are able to get in 10-20 minutes of nap, you will be revved up for the times when you need a lot of energy.

3. You’re carrying extra weight

In addition to making your bones and body bear a greater burden of weight, obesity can result in sleep apnea, which is horribly disruptive to your sleep. According to the Canadian Lung Association, individuals who suffer from sleep apnea can experience pauses in their breathing dozens—or even hundreds—of times in a single night. Sleep apnea can also potentially result in heart problems. If you are concerned about sleep apnea, be sure to speak with your doctor.

4. You drink too much coffee

If you rely on caffeine to get through your day, you can develop a dependence—so without it you can go into withdrawl, needing several cups of coffee or tea just to feel “normal”. And the worst point of withdrawl? Right in the morning, when you can’t even drink it. To make matters worse, caffeine can still course through your system when you’re sleeping if you’ve had any coffee or tea in the evening, which can interfere with normal REM sleep and leave you feeling even more tired. An easy solution is to cut back on the amount of caffeine you consume during the day and steer clear of caffeinated beverages within hours of your bedtime..so cut down on your chai.

5. You don’t eat breakfast/suhoor

There’s a reason that breakfast is called the most important meal of the day, and everyone has told you not to forget it—from your doctor to your mother, to probably every teacher you’ve ever had. And yet so many of us still skip it on a regular basis, or just cram down a few pieces of toast before going to bed. Take the time to fit in breakfast before every fast and it will help you avoid that mid-afternoon crash.

The best thing to eat this Ramadan

Cottage cheese is not only versatile, but has significant nutritional benefits Discover why eating cottage cheese is so healthy.

Cottage cheese in one of the most versatile cheeses around, and with its soft texture and rather mild taste it’s an easy food for almost anyone to enjoy. This soft cheese earns its name from the fact that it was originally made in small cottages as a way to use leftover milk. In addition to being versatile, cottage cheese can be a nutritious addition to almost any diet. What are the health benefits of eating cottage cheese?

It’s Low in Calories and Fat

Even four percent milk fat cottage cheese is low in calories with about 120 calories per serving, but you can also buy low fat and fat-free versions which only have around eighty calories. Standard cottage cheese has anywhere from four to six grams of fat, while the fat-free is completely free of fat, although fat-free may have added starches to compensate. Because cottage cheese is filling, a single serving of this low calorie food can be quite satisfying.

It’s High in Protein

No wonder body builders swear by this food. A single serving of cottage cheese has up to fifteen grams of protein, much of it in the form of casein, a slow digesting form of protein. Although not as high in protein as meat and poultry, it’s one of the best non-meat sources of protein around. The high protein content of cottage cheese and its high casein content make it a high satiety food so it reduces hunger for longer periods of time.

It’s Low in Carbohydrates

Most cottage cheese is low in carbohydrates with carb contents ranging from three grams to six grams. The low fat versions are often higher in carbs since they have added starches.

It’s High in Bone-Building Calcium

Calcium is important not only for building strong bones, but also for maintaining normal blood pressure. With around seventy grams per serving, cottage cheese can go a long ways towards meeting the daily calcium quota.

Don’t forget about the versatility of cottage cheese. It can be used as a healthy, low fat substitute for other higher fat soft cheeses. When pureed in a blender, it can be a base for a heart healthy, but tasty dip. Simply sprinkle in some herbs and spices to add flavor. It makes a refreshing warm weather side dish or dessert when served with fruit. Use it instead of sour cream on baked potatoes or as a substitute for ricotta cheese in lasagna. Mix it with yogurt or puree it into a smoothie. It also tastes great as a side dish with just a little added seasoning. You’ll find lots of other exciting ways to use this healthy, versatile food. Enjoy the health benefits of eating cottage cheese!

7 Top Tips for Exercising in Ramadan

Even before you think of having an exercise plan during Ramadan, you need to make sure you are fueling your body in the right way, which I will deal with in a separate post.

1.       Clearance from your doctor:

I know you’re eager to exercise, but your doctor must be aware, especially if you are taking any medication or suffer from any condition. Staying on the cautious side by taking your doctor’s advise can save you a lot of pain later on. If your doctor is not Muslim, this is an excellent opportunity to explain how Muslims fast. However, your doctor might tell you not to exercise at all just so that they don’t take any chances. In that case, if you feel there’s no reason why you can’t exercise, then go for it.

2.       Best time to workout:

If you can, get in about 25 minutes of exercise right before sehri/suhoor. This way you do not dehydrate your body while working out during you fast, and you are able to fuel yourself right away. However I realise this is not feasible for everyone, so another option is spending another 25 minutes just before iftar. If you find yourself really exhausted and in no shape to workout at that time, then have a light iftar, wait for an hour, and exercise right before taraweeh.

3.       25 minutes is adequate.

10 minutes of cardio, 15 minutes of strength training. Alternate between upper body and core and lower body and core, and this will ensure you are targeting your body overall.  The duration is short enough to keep you from feeling thirsty. And if you feel you need more cardio, go for taraweeh early, park far away, and run/jog to the mosque.

4.       Avoid foods that will slow you down

As I said in the beginning, food is your fuel, and you want to make sure you avoid fatty foods, overeating, and too much sweets to ensure your workouts are successful.

5.       Drink a lot of water

when you can. This is essential. Water has 100s of benefits, from weight loss to optimal bodily functions. Stay away from other sugary drinks, and drink as much water during the evening as you can. Carry a bottle to taraweeh.

6.       Listen to your body

If you are tired or exhausted, then either shorten your workout, or change your routine. Change the time. Try different things to see what works the best for you. In the end, the purpose of Ramadan is spiritual development, so nothing should take away from that.

7.       Consult an expert

A lot of the times we don’t know if what we are doing is enough, right, or even necessary! Don’t stay in doubt, find your local fitness expert and nutritionist and get your questions answered.

[This post originally written by me first appears on ProductiveRamadan.com]