India, March 9 -- Ramzan, a month of fasting, prayer and reflection, also calls for mindful eating. Experts say a balanced diet at sehri (pre-dawn meal) and iftar (meal to break the fast) can improve digestion, metabolism and overall well-being. However, skipping sehri or overeating at iftar may lead to fatigue, poor digestion and energy crashes during the day. "The most frequent complaint I receive during Ramzan is not hunger but an overwhelming energy crash. By mid-afternoon, people feel foggy and irritable. At night, when they go to sleep, they are heavy, bloated and exhausted," says Dr Tehseen Siddiqui, a Mumbai-based dietician. Eating too little at sehri, or skipping it can make fasting harder. A quick snack like toast leaves the body running on an 'empty tank'. As the day progresses, the body's glycogen reserves that store glucose start to deplete. Since the brain is highly sensitive to glucose, this can trigger brain fog, headaches, irritability and fatigue. Though the body gradually adapts by using fat as an energy source, a balanced sehri helps maintain steadier energy levels. Overeating at iftar often causes digestive stress. After fasting all day, suddenly consuming fried foods, refined carbohydrates and sugary desserts can spike blood sugar levels. The body releases large amounts of insulin to regulate it, causing a rapid rise and fall in energy, often referred to as the post-iftar "food coma". Late-night heavy meals can also disturb sleep and reduce appetite during sehri the next day, creating a cycle of fatigue and overeating. Experts recommend breaking the fast gently with dates and water, followed by a short break of 10-15 minutes before the main meal. A balanced plate should ideally include half vegetables, one-quarter protein and one-quarter complex carbohydrates. For more such stories, visit healthshots.com...