Nutrition experts say early fasting symptoms like headaches and fatigue are normal as the body adapts during the first days of Ramadan.

PETALING JAYA: Malaysian Muslims may experience “Ramadan shock” in the first few days of the fasting month, said Universiti Putra Malaysia Sultan Abdul Aziz Shah Hospital dietitian Assoc Prof Dr Barakatun Nisak Mohd Yusof.

She urged those fasting to stay hydrated, eat balanced sahur meals and limit their coffee intake to help ease headaches and low energy levels.

She added that the first 24 to 72 hours of fasting may trigger a normal metabolic transition as the body shifts from relying mainly on glucose from regular meals to adjusting to longer periods without food.

“Think of the body like a car that normally runs on petrol (glucose). When Ramadan begins, the petrol tank runs low and the engine switches to a secondary fuel source (stored fat).

“The car continues running but the engine may feel slightly less smooth during the switch. Hence, the first few days are simply the body adjusting to a different fuel system.”

Barakatun said there is no formal medical diagnosis called “Ramadan shock”, but the symptoms people experience, including headaches, fatigue and irritability, are real.

“For healthy individuals, this is a normal adaptation process. However, those living with conditions such as diabetes should consult a doctor to adjust medications as needed.

“Some common sahur mistakes can trigger headaches and fatigue later in the day, including skipping sahur, drinking mostly sweet beverages, consuming too much coffee or eating very salty or processed foods, all of which increase dehydration risk and destabilise energy levels.”

She said most healthy adults experience adjustment symptoms for two to three days, stabilise by day five to seven and adapt fully by the second week, with many reporting better energy once their bodies adjust.

Universiti Teknologi Mara nutritionist Dr Azizah Othman said high-carb sahur meals such as white rice, white bread or sugary foods could cause mid-day energy crashes.

“These foods digest quickly, causing a rapid rise in blood sugar followed by a drop later in the morning.

“Choosing protein-rich foods like eggs, chicken or fish along with fibre, healthy fats and options like brown or parboiled rice, helps to slow digestion, stabilise blood sugar and keep energy levels steady.”

Azizah said caffeine withdrawal could also trigger headaches during the first days of fasting as it normally constricts blood vessels in the brain.

She said when intake is suddenly reduced, blood vessels dilate, which could lead to temporary headaches.

“Symptoms typically begin 12 to 24 hours after your last cup of coffee, peak between 20 and 50 hours and for most people, the mental fog clears within two to nine days.”

Azizah advised against totally stopping consumption of caffeinated drinks suddenly but to reduce them gradually.

 The Sun Malaysia