Do not Leave These 7 Healthy Habits While Fasting

During fasting, the body's metabolism can be decreased so that is likely to cause fatigue and body weakness. However, by still doing healthy habits during fasting , undoubtedly you will stay healthy and fit. The result of your worship in the month of Ramadan will also be smooth without significant obstacles.
Well, therefore, even though fasting this Ramadan, do not look for reasons to leave these healthy habits.

1. Eat healthy and nutritious enough

Although fasting, you still have to pay attention to balance and completeness of nutrition. Based on the suggestion dr. Karin Wiradarma, make sure the five nutrients are available in your meal and break your fast, ie carbohydrates (50-60 percent), protein (10-15 percent), fat (20-30 percent), vitamins, and minerals. Expand the consumption of fruits and vegetables to meet the needs of fiber, vitamins, and minerals for body stamina awake.

Make sahur as your breakfast. To be satiated longer, choose foods that can increase blood sugar levels slowly but durable such as brown rice, sweet potatoes, green beans, bananas, and apples. To be more filling, multiply the servings of vegetables and fruits that contain lots of fiber. Avoid spicy foods because they can irritate the stomach.

When finished, do not go to sleep. Wait 2-3 hours after meals so that the food you consume can be digested well.

When breaking the fast, dr. Karin recommends that you eat a light meal or drink first so that the stomach is not "shocked". As an option, you can eat foods that are high in carbohydrates but not too sweet-which aims to restore blood sugar levels-like bread, cereal, donuts, potatoes, compote, soup, and so on.

Avoid eating fried foods and high fat content. This type of food can lead to increased stomach acid that potentially cause mag pain. This is because the stomach conditions are quite sensitive after a long time no food.

Do not forget to return the body fluids to avoid dehydration, by consuming lots of water. Fruit juice can also be used as an option. However, avoid the consumption of cold water when breaking the fast because it can cause stomach pain.

2. Limiting the portion of the meal

Not infrequently when breaking the fast used as a venue "revenge" by consuming a lot of food in a short time. It is said by dr. Anita Amalia Sari, this habit can cause health problems in the body.

Excessive eating can cause indigestion. Dr. Anita, if when breaking your fast directly eat heavy or large meals, stomach will be "shocked" so that often cause complaints bloating, abdominal pain, nausea, until vomiting. To avoid this situation, prior to eating snacks such as dates, water, or fruit juice.

You can consume heavy food at least 2 hours after breaking time. Avoid too much drinking water because it can cause flatulence.

In addition to inducing gastrointestinal disorders, overeating can also cause the body to become drowsy and drowsy. In fact, after the breaking of fast in the month of Ramadan there is tarawih prayers that are dear to be missed.

In addition, overeating of course can cause weight gain. This condition is common during the fasting month. This is because when breaking the fast many people who choose foods high in calories, resulting in weight tends to increase.

3. Ensure adequacy of fluid intake

Not consuming food and drinks for approximately 14 hours can cause the body to lack fluid or dehydration. Dehydration can be caused by poor water intake, such as fasting or heavy activity. As a result, you will feel thirsty, difficult to concentrate, dizzy, and weak.

The need for fluids during fasting is like not fasting, with your activity record unchanged. Generally, the fluid requirement per day for an adult is 2 liters or the equivalent of 8-10 glasses per day.

According to dr. Alberta Jesslyn Gunardi, BMedSc (Hons), meet the daily fluid requirement at dawn to break the fast. However, do not force yourself to drink 8-10 glasses or each time 4-5 glasses when breaking the fast or dawn.

Drink a glass of water before and after meals when breaking and dying. You can also drink 1-2 glasses when eating. The rest you can drink before and after sleep.

Furthermore, dr. Jesslyn recommends to get around this fluid requirement by consuming fruit or juices that contain water and food menu berkuah like soto or meatballs. Avoid consumption of tea, coffee, and caffeine-containing soda because it can make you lose fluids.

In order to stay hydrated during fasting, drink enough water during breaking or dying. In addition, you should reduce excessive activity that can make the body dehydrated.

4. Keep exercising diligently

When fasting, many people are actually afraid to exercise for reasons of lack of energy. In fact, fasting is not a reason not to exercise. Physical activity can actually provide health benefits when done properly. When fasting, there should be some adjustments for you can exercise comfortably, in terms of time, duration, and sports options

According to the explanation of dr. Karin, the right time to exercise during fasting is in the afternoon (30-60 minutes) before breaking the fast. Time is judged appropriate because the energy used can be directly replaced when breaking the fast with sweet foods. In addition, the risk of dehydration is less because you can immediately drink when breaking. If the distance between exercise and fluid replacement is too long, it can result in a lack of energy.

For the duration, actually not much different from the sport you do when not fasting, ie 3-5 times per week with a duration of about 30 minutes per session.

Type of exercise should also be adjusted at the time of fasting. Choose sports with mild to moderate intensity, such as walking, cycling, or yoga. Exercise with heavy intensity can drain energy and cause the body to lose more fluid.

Another tip from dr. Karin to exercise during fasting, among others:
  • Do sports in a cool room.
  • If you want to do strenuous exercise, do at night after breaking the fast. Make sure the duration is not too long so that your rest period is not disturbed. After you finish exercising, be sure to eat energy-rich foods and drink plenty of water.
  • Do not force to exercise if the body is not fit. If during exercise you experience dizziness, dizzy vision, and chest pain, immediately stop the exercise. Know the limits of yourself well.
5. Do not miss the meal

Sahur has an important portion because it will be your energy supply all day fasting. Fasting without blowing will cause the body to lose glucose and the condition of hypoglycemia (low blood sugar) when it comes to breaking the fast.

Hypoglycemia is characterized by a feeling of weakness, dizziness, to the sense of wanting to faint. Low blood pressure can be affected by several factors, namely hypoglycemia and dehydration are also one of them.

6. Keep choosing a healthy snack

The desire to snack must remain. Be sure to choose a healthy snack that can provide longer satiety and not raise the sugar levels suddenly like yoghurt with dates, a bowl of cereal and milk, a fruit bowl (pear, apple or papaya) or two medium oranges, a smoothie strawberry banana, fruit and vegetable salad (limit the use of dressing ), green bean porridge, or kolak.

7. A quality break

When fasting, changes in sleep patterns occur that can affect the daily activities. Therefore, it is very important to set the time to rest in Ramadan so that during fasting the body keep fit in the course of activity throughout the day.

In fact, when fasting the body takes more time to rest. According to recommendation from dr. Anita, try to sleep faster after tarawih or after dinner because it can extend the rest at night, so that the body will feel more fresh when wake up for dawn. Avoid doing heavy activities during the night or staying up late that can drain energy.

Dr. Anita again, maximize the rest time during the day if possible, ie by doing power nap for 15-20 minutes. This can help restore lost energy and the body will feel more refreshed.

Get the benefits of fasting optimally for health by doing the seven healthy habits above. Before starting fasting, for those of you who are suffering from diabetes, pregnant women, or old age should consult with your doctor first in order to be examined body condition. Happy fasting!

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