Ramadan is one of the most important months for Muslims. Apart from observing mandatory fasting, the month of Ramadan is a moment when Muslims maximize other worship.
However, to be able to carry out fasting and other worship activities smoothly, of course we need a healthy and strong body. Therefore, we are obliged to maintain our immune system during this holy month.
Here are a few tips to look after body endurance during the fast of Ramadan.
1. Inadequate nutritional needs
During fasting, you have less time to provide your body with all the key nutrients it needs, so you should focus on eating high-quality foods.
According to information from British Nutrition FoundationDuring breaking your fast, drink plenty of water, and eat a balanced diet, which includes starchy carbohydrates, vegetables, protein, and dairy products. All of these nutrients can help boost the immune system, which is especially important during fasting.
During sahur, focus on eating foods that have a low glycemic index, such as vegetables, wheat, rye, barley, Red rice, quinoa, berries, apples and oranges. These foods will not raise blood sugar and will help you feel fuller for longer. These foods can also help control appetite and help you stay active throughout the day.
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2. Avoid some food ingredients
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When cooking for sahur, make sure you avoid too much salt as this will blow you up dehydration and thirsty during the day. Caffeine should also be avoided because it has a diuretic effect, which is to increase urine production, which can also lead to dehydration, according to studies in Journal of Science and Medicine in Sport.
It is also important to avoid processed foods and added sugars as they have a relatively low nutrient density, which will not keep you full for long and increase the risk of disease. In addition, overeating these foods can damage the heart and kidneys, slow down the immune system, and can lead to weight gain.
Also Read: 10 Ways to Keep Thirst During Fasting, Prevent Dry Throat!
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3. Keep exercising
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illustration of sports in the month of Ramadan (pexels.com/Andrea Piacquadio)–
During the fasting month of Ramadan, some people may become more physically lazy. However, according to the World Health Organization (WHO), being physically active has a big influence on maintaining health, so it is important to keep exercising even though you are fasting.
However, it should be noted that your energy levels during fasting will not be the same as compared to normal days. Therefore, avoid high intensity exercise or do it after breaking the fast. Some types of exercise that are suitable for fasting are walking, jogging, yoga, or light pilates.
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4. Keep hydrated
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Drinking water has a vital function for the body. Conversely, lack of fluids can lead to a bad mood and increase fatigue, which can affect energy levels and memory.
Maintaining water intake can also help prevent and treat headaches, migraine, kidney stones, and constipation, and maintain blood pressure. Research in Clinical Nutrition Research also proves that staying hydrated can reduce appetite. This is of course very useful when you can’t eat all day long.
To meet your water needs during fasting, use the time of suhoor and breaking the fast as an opportunity to re-hydrate and meet your water intake. In addition, include high-water fruits and vegetables in the dinner menu, such as strawberries, watermelon, cantaloupe, cucumbers, peppers, and tomatoes.
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5. Pay attention to the portion of the meal
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Indonesia has lots of delicious market snacks. Especially during the month of Ramadan, this food is sold on the roadside in the afternoon to be served as takjil.
That said, make sure you always make an effort to pay attention to the portions, as market snacks can be very oily and heavy. These foods can make you feel tired and if you eat too much the next day, quoted from the page Healthline.
Ramadan is a very appropriate time to increase our acts of worship. So, do not let health problems interfere with the smooth running of your worship in the month of Ramadan.
Also read: Takjil first or eat rice, which one is better when breaking the fast?
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