The month of Ramadan is a moment that Muslims around the world look forward to. Apart from being a month of worship, Ramadan is also the right time to raise awareness of physical and spiritual health. However, in order to stay healthy and fit during fasting, there are some tips that you can apply as follows:
1. Pay attention to the menu for suhoor and iftar
Suhoor is an important pre-dawn meal time to provide energy during fasting. Choose foods that contain carbohydrates, fiber, weak healthy and protein. Examples are whole grain bread, oatmeal, eggs, fish, vegetables, fruits, or low-fat milk. Avoid foods that contain high sugar because it can make you hungry quickly.
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Breaking the fast with a balanced meal is essential to restore energy and nutrients lost during fasting. According to hellosehat.com, start by eating dates when breaking the fast because dates are useful to restore low blood sugar levels during fasting. Then, avoid oily foods, such as fried foods to break the fast even though this food is actually one of the favorites for Indonesians. Because, these foods will increase the risk of rising cholesterol in your body. In addition, fat accumulation can make weight rise during fasting.
2. Drink enough water
Drinking enough water is very important during Ramadan to maintain a healthy body, such as can prevent dehydration, especially during fasting which causes the body to lose a lot of fluids. Dehydration can lead to various health problems such as headaches, fatigue, and digestive problems. According to klikdokter.com, make sure to drink at least 8 glasses of water a day to keep the body hydrated. You can do with a 2-4-2 pattern, namely 2 glasses when breaking the fast, 4 glasses at dinner and 2 glasses at dawn. You can also add fruit juice or isotonic drinks.
3. Control portion sizes
Sometimes, there are still many people who overeat at suhoor for the reason that it will make them not hungry or weak when fasting. However, this can actually cause the stomach to feel excessively full and uncomfortable, and interfere with digestion. Sometimes, many people can also be tempted to immediately eat a lot of food when breaking the fast, without paying attention to the right portion, which can result in flatulence and bloating. Preferably, eating with adequate portions is recommended at suhoor and iftar to keep the body healthy. You can start breaking the fast by drinking water and dates, then have a big meal after performing the Tarawih prayer. At Suhoor, eat the appropriate portion so that energy can be maintained throughout the day.
4. Regular exercise
Regular exercise has many benefits, including during Ramadan. Even though you are fasting, still maintain enough physical activity. According to hellosehat.com, do exercise for 30 minutes by walking, cycling, jogging or other exercises that suit your body condition. This exercise can help maintain fitness, increase metabolism, and maintain weight stability during the fasting month.
Exercise can also increase endorphin levels in the body, which can help reduce stress and improve your mood. However, make sure to exercise at an appropriate intensity and avoid exercising that is too strenuous or tiring, especially during hot weather. Schedule your exercise time at times when your energy is sufficient, such as before iftar or after suhoor. Regular exercise can also help improve the quality of your sleep. However, avoid doing exercise that is too heavy before suhoor time so that the body has enough time for rest and recovery.
By applying the tips above, we can live the month of Ramadan vigorously and healthily. Let's keep our bodies and souls healthy during this blessed month, so that our worship becomes more meaningful and useful. Happy fasting, may we all be blessed with health and happiness.
Sources:
9 Tips Puasa Sehat agar Tetap Segar di Bulan Ramadan (hellosehat.com)
7 Tips Menjaga Kesehatan saat Puasa Bulan Ramadhan - KlikDokter