A practical guide to staying energised, balanced and focused throughout the fasting month

Ramadan shifts your eating schedule, sleep routine and daily energy levels. Without proper planning, it is easy to feel fatigued, dehydrated or sluggish. With the right habits, fasting can become a powerful reset for both body and mind.

Here are 10 simple tips to help you stay healthy during Ramadan.

1. Never Skip Sahur

Sahur helps stabilise blood sugar and sustain energy during the day. Include complex carbs, protein and fibre such as oats, eggs, wholemeal bread, fruits or rice with lean protein.

2. Hydrate Strategically

Drink consistently between iftar and sahur instead of all at once. Aim for steady water intake and limit sugary drinks to avoid energy crashes.

3. Break Fast Gently

Start with water and dates, followed by light food like soup. Avoid overeating immediately to prevent bloating and sluggishness.

4. Make Smarter Food Choices

Choose grilled, steamed or soup-based dishes more often than deep-fried and high-sugar options. Balance your plate with vegetables and protein.

5. Maintain Light Physical Activity

A short walk before iftar or light exercise after breaking fast helps maintain metabolism and muscle strength.

6. Prioritise Sleep

Interrupted sleep can weaken immunity and concentration. Aim for consistent rest and short power naps if needed.

7. Control Sugar Intake

Reduce sweet drinks and desserts. Pair carbohydrates with protein to maintain stable energy levels throughout the day.

8. Support Digestive Health

Increase fibre intake, drink enough water and avoid overeating at night to prevent constipation and bloating.

9. Support Energy and Hormonal Balance

Fasting can be demanding, especially for working adults. A clinically formulated supplement can help support stamina and overall wellbeing.

For men, Nu-Prep Lelaki contains 200mg PHYSTA®, a clinically studied Tongkat Ali extract that supports testosterone levels and sustained energy.

For women, Nu-Prep Wanita is formulated with 50mg PHYSTA® to help maintain vitality and reduce lethargy.

Taken consistently between iftar and sahur, they help support daily performance during Ramadan.

10. Manage Stress and Plan Ahead

Prepare meals in advance, avoid overcommitting to late-night activities and maintain a structured routine. Conserving energy allows you to stay productive and spiritually focused.

Ramadan is not only about fasting. It is about balance. When you nourish your body properly, you support your energy, clarity and resilience throughout the month.