Does Ramadan Fasting Improve or Reduce Work Performance? The Science Behind Focus, Energy, and Productivity

During the month of Ramadan, consistently observing fasts causes many people to face issues such as fatigue and reduced concentration at work. However, there are also many who experience positive effects of fasting on their lives and claim that fasting increases their focus at work and helps them organize their tasks more effectively.

With the arrival of Ramadan, office and working hours are reduced in Pakistan as well as in many Arab and Muslim countries. This change in schedule can sometimes create a sense among employees that they can postpone their daily tasks until after iftar or even until the end of Ramadan.

Research conducted in this regard has shown how fasting affects our brain and physical activities, and how this directly relates to our work performance.

Although scientific research has confirmed that fasting can help improve focus and organize activities, the important question is whether these benefits actually affect employees’ performance in offices.

How Fasting Enhances Focus and Stimulates Mental Energy

During fasting, feelings of fatigue and weakness arise due to several physical and psychological factors, such as low blood sugar levels, dehydration, and changes in daily routines.

Neurologist Dr. Mai Badr El-Din explained that fasting is beneficial for brain health because it increases mental energy, improves learning processes, and enhances concentration. According to her, fasting has very positive effects on the brain.

She noted that one of the most significant effects is that fasting puts the brain into a “ketogenic” (high-fat) nutritional state, where it relies on ketones for energy. This leads to noticeable improvements in focus and mental performance.

A ketogenic state occurs when the body uses fat instead of carbohydrates for energy. As a result, acids called ketones are produced. The hunger caused by fasting triggers this process, and the body internally generates these ketones.

Dr. Badr El-Din also mentioned that this state helps protect the brain from certain diseases, especially those associated with the degeneration of nerve cells, such as Alzheimer’s disease.

According to her, reduced sugar intake also contributes to improving brain health and extending its longevity. Additionally, fasting increases factors that support neuron (nerve cell) growth, such as nerve growth factor, which helps generate new nerve cells in the brain.

She further explained that many researchers, including non-Muslim scholars, have studied the effects of fasting, focusing particularly on fasting periods of 10 to 12 hours.

These studies have shown that fasting positively affects brain aging, mental abilities, and cognitive strength.

In 2017, a study published in an international neurology journal examined the effects of fasting during Ramadan on serotonin, dopamine, and neuron growth factors in the brain.

The study found that serotonin levels increase during fasting.

It is worth noting that serotonin influences mood, regulates nervous system functions, promotes brain cell health and growth, and stimulates neural development.

This increase was more noticeable on the 14th day of Ramadan compared to the 29th day, further supporting research indicating positive neurological effects of fasting.

Fatigue and Exhaustion During Fasting

Raed Khaled, a factory owner, says he has often observed that employee performance during Ramadan declines significantly, sometimes by as much as half. This includes both administrative and production performance.

He explains that despite reduced working hours, workers’ energy levels remain low during this month. Additionally, absenteeism rates increase noticeably.

He added, “Due to reduced production, we struggle to meet customer demands. To address this issue, we have adjusted working hours and moved some shifts to the evening to ensure that essential tasks are completed.”

Unbalanced Diet and Causes of Weakness

On the other hand, nutrition expert Fatin Al-Nashash believes that fasting helps detoxify the body and renew cells, and that it can increase focus and energy.

However, she says that some people feel fatigued and unfocused during Ramadan largely because of unhealthy eating habits and lifestyle choices.

The Problem Lies in Our Ramadan Routines

According to Al-Nashash, a major reason for decreased performance and focus during Ramadan is excessive food consumption, especially foods high in sugar and fat. Irregular eating times also contribute significantly to this issue.

Skipping Suhoor: A Common Mistake

Al-Nashash describes skipping suhoor (the pre-dawn meal) as a common mistake during Ramadan.

She explains that suhoor is a fundamental source of energy for the entire day, helping the body remain active and energized. Yet many people skip it or eat several hours before dawn. Ideally, it should be eaten close to the time when suhoor ends, near the Fajr call to prayer.

Unhealthy Food Negates the Benefits of Fasting

Al-Nashash also points out that the quantity and quality of food during Ramadan are often unhealthy.

While fasting helps detoxify the body and renew cells, consuming unhealthy foods makes it difficult to reap these benefits.

If meals mainly consist of fried items, cream-heavy dishes, fatty curries, and large portions, the true benefits of fasting may never be achieved.

Excessive Sugar Consumption

According to Al-Nashash, excessive sugar intake after iftar reduces the true benefits of fasting. Too much sugar negatively affects not only physical energy but also concentration and performance.

Dehydration: A Common Issue

Regarding water intake, she emphasizes that water is essential for both body and brain health, as it improves physical functions, focus, and energy.

However, many people do not drink sufficient water during Ramadan due to time constraints, which can lead to increased weakness and fatigue.

She notes that a common mistake is replacing water with juices. Although juices are liquids, they are not a substitute for water because they contain high amounts of sugar that can negatively impact attention and energy.

Overall, inadequate intake of water and healthy fluids during fasting prevents the body from feeling fully energized.

Al-Nashash also explains that exercise and sleep are significantly affected during Ramadan. Physical activity often decreases, and some people stop exercising altogether.

“Even those who do not regularly exercise tend to sleep longer, which increases lethargy and fatigue,” she says.

Regarding sleep, she explains that the body becomes accustomed to a specific sleep routine, and with the arrival of Ramadan, this routine changes.

As a result, sleep duration and quality are affected, and many working individuals complain about insufficient rest at night and request changes in working hours.

A Golden Opportunity to Quit Smoking and Reduce Nicotine

People who experience headaches during fasting often do so not because of fasting itself, but due to withdrawal symptoms from suddenly stopping nicotine and caffeine.

Experts therefore advise gradually reducing nicotine and caffeine intake before Ramadan.

Al-Nashash strongly emphasizes the importance of preparing for Ramadan, especially for individuals dependent on nicotine and caffeine. She suggests gradually reducing caffeine intake a few weeks before Ramadan.

For example, one can reduce the number of cups of tea or coffee and delay their consumption times so that the body can gradually adjust to the change.

She describes Ramadan as a golden opportunity to quit smoking. Since caffeine and nicotine are addictive, quitting them suddenly can be difficult, so gradually reducing their use before Ramadan may be more effective.

Many institutions and companies focus on maintaining employee performance during Ramadan to ensure continuity of work, regardless of their sector.

Human resources and professional development expert Mohammad Hazen explained that companies must consider the unique nature of Ramadan to maintain productivity.

He emphasizes that whether someone is a company owner, manager, or HR employee, each case should be understood individually.

Hazen further states that adjusting working hours during Ramadan is necessary, adopting flexible schedules that take employees’ sleep and wake routines into account.

To ensure better productivity, he stresses the importance of avoiding long meetings during fasting hours, as they can make fasting more difficult.

According to Hazen, most work should be completed during the early hours of the day when employees’ energy levels are higher.

Absenteeism and tardiness are also common during Ramadan, but Hazen considers them typical trends during this month.

He suggests that companies analyze the reasons for absenteeism or lateness, distribute tasks appropriately, and offer incentives to encourage punctuality.

At the same time, he advises against excessive leniency in cases of negligence. If delays or underperformance are intentional, necessary action can be taken.

Regarding industrial companies, Hazen notes that they adjust working hours according to employees’ needs during Ramadan.

He also praises the experience of some companies that reduce working hours based on performance, yet still manage to maintain production levels without decline.