Tips for Maintaining Body Health During Ramadan Fasting
Fasting for 29 days certainly has its own challenges, both physically and mentally. In this blessed month, Muslims are required to fast from dawn to dusk. Even though you don't get food and drink for 12 hours, did you know that fasting actually has various positive impacts on your body's health? Fasting can reduce the risk of chronic diseases such as high blood pressure, high cholesterol, and diabetes by helping the absorption of sugar effectively so that blood sugar remains stable. Apart from that, fasting can also increase the body's metabolism by dismantling energy stores, regulating the production of hormones that trigger hunger, encouraging the production of proteins that support the formation and development of nerves, reducing damage caused by free radicals by detoxification, and helping the body's regeneration process. Not only physically, fasting can also provide benefits to your mental health. When fasting, the amount of the hormone cortisol produced by the adrenal glands will be more stable, thereby reducing stress.
Of course, you want to do this fasting with a healthy and prime body condition. To achieve this, here are 8 tips for maintaining health during the month of Ramadan.
1. Hydrate your body.
When fasting, the body is susceptible to dehydration because it does not drink for several hours. To overcome this, drink 8 glasses of water per day: 3 glasses at dawn, 2 glasses when breaking the fast, 2 glasses after breaking the fast, and 1 glass before bed. Apart from that, you can also eat foods such as vegetables and fruit that are rich in water. Reduce consumption of drinks that contain caffeine, such as coffee, tea, fizzy drinks, and energy drinks, because these drinks are diuretics that can increase urine production.
2. Get enough nutrition at Sahur.
Sahur plays an important role in storing energy reserves before fasting. At dawn, consume more foods that are high in fiber, such as fruit and vegetables. Choose complex carbohydrates such as rice, bread, whole wheat, oatmeal, potatoes, and pasta. Several studies also recommend foods high in protein and good fats, for example, eggs, avocado, and nuts, because the absorption process is relatively slower, which will provide longer energy reserves throughout the day. Eat enough portions to avoid feeling sleepy during the day.
3. Break the fast moderately.
When breaking the fast, start by consuming water and a little sweet food. Start with a small portion, such as 3 dates, which are a rich source of energy, high in fiber, and also good for avoiding spikes in blood sugar levels. Avoid eating large portions directly when breaking the fast; this will force your digestive organs to work harder, which can trigger a spike in blood sugar levels, stomach cramps, and drowsiness. Don't forget, you are also advised to eat slowly without rushing.
4. Get enough rest.
Adjusting your sleeping hours will certainly be a challenge during the fasting month, so you are advised to go to bed early so you can wake up early for sahur. Apply sleep hygiene such as taking a warm shower before going to bed so that your body relaxes, drinking warm drinks like milk, cleaning the mattress from dust, turning off the lights in your bedroom, and avoiding playing with gadgets before going to bed to get regular and optimal rest.
5. Light physical activity
Even though you are fasting, physical activity is still very important to maintain body fitness. Physical activity can increase stamina so you don't get tired easily when fasting and can trigger the release of endorphins, which can improve your mood. Do light-to-moderate-intensity exercise such as healthy walking, cycling, and yoga. Exercise can be done 1 hour before breaking the fast; this way, you can immediately replace lost body fluids.
6. Avoid bad habits.
When fasting, there is a detoxification process or removal of toxins, which will make you fitter. Avoid bad habits such as smoking and alcohol consumption, which can damage your body.
7. Pray more.
Apart from achieving physical health, it is no less important to achieve mental health and spiritual calm. Increase good practices such as dhikr, reading the Al-Qur'an , performing sunnah worship, and doing good to fellow humans. Apart from that, pray that you will always be given health and avoid various diseases.
8. Consult with an expert.
The month of fasting does not prevent the emergence of misinformation or hoaxes, especially from a health perspective. To straighten this out, consult with an expert. You can do nutritional consultations, health checks with specialist doctors, or routine health checks so you can continue fasting safely and comfortably. For those of you who have chronic illnesses or are elderly, you are advised to have a consultation regarding scheduling your routine medication consumption.