Maintaining health during the fasting month is one of the crucial things that you should not ignore. Therefore, it is important for you to know some of the following fasting tips so that you can carry out fasting worship smoothly and healthily.
In addition, by following these fasting tips you can also avoid side effects that may occur during fasting, such as dehydration, fatigue, lethargy, headaches, and so on. Without waiting for a long time, come on, let's look at the following tips!
6 Healthy and Smooth Fasting Tips During Ramadan
Apply the following 6 fasting tips so that your fasting can run smoothly, be healthy, and stay productive during the month of Ramadan!
1. Maintain Diet
The first fasting tip is to maintain a diet. Maintaining a diet during fasting is important for you to pay attention to in order to maintain balance and body health. By consuming foods that are rich in fiber, protein, vitamins, minerals, and complex carbohydrates when breaking the fast and at dawn, your body will always be healthy.
Avoid foods with high oil content, such as fried foods and the like. Quoted from the official website of the Ministry of Health, foods with a high oil content can clog blood vessels and cause sleepiness during the day.
In addition, make sure when you break your fast you don't immediately consume various types of food in excess. Because these bad habits can cause various diseases, one of which is obesity and heart attack.
2. Make Sure Your Body is Properly Hydrated
The second fasting tip is to make sure the body stays well hydrated. Lack of fluids in the body can cause various health problems, such as mood disorders, headaches, migraines, dehydration, and constipation.
Make sure you meet your body's fluid needs by drinking 8 glasses of mineral water per day or the equivalent of 2-3 liters for an adult. If you feel drinking 8 glasses a day feels heavy, you can follow the tips below.
Tips for Keeping Your Body Hydrated During Fasting:
- Drink 1 glass of water after waking up
- Drink 1 glass of water before eating sahur
- Drink 1 glass of water after eating sahur
- Drink 1 glass of water when breaking your fast
- Drink 1 glass of water when eating iftar
- Drink 1 glass of water after eating
- Drink 1 glass of water after Isha/tarawih
- Drink 1 glass of water before going to bed
By implementing the schedule above, the need for fluids in the body will still be met during fasting. Apart from water, you can also consume ORS fluids and avoid caffeinated drinks such as coffee, tea, and energy drinks which can cause dehydration in the body.
3. Get Enough Rest
Maintaining sleep patterns during fasting is highly recommended to keep the body's metabolism awake while avoiding drowsiness during the day. Therefore, try to get enough rest and avoid staying up late for something that is not important.
4. Complete with Supplements
When fasting, our body may lack some of the nutrients that should be met due to changes in diet. This of course can affect daily activities, such as easily feeling tired, lethargic, and drowsy quickly, to impaired concentration.
By taking supplements or vitamins, you can minimize these disorders. Some of the supplements recommended for consumption during fasting are Vitamin C, Vitamin E, Omega-3, Amino Acids, and Multivitamins.
5. Exercising
In addition to the four previous fasting tips, you also shouldn't miss how important it is to exercise during fasting. It doesn't have to be long, make sure you do physical activity for at least 30 minutes every day. Some physical activities that you can try are walking, jogging, yoga, and other light sports.
Avoid exercising during the day because it can increase the risk of dehydration in the body. As an alternative, you can exercise in the afternoon or in the morning after the morning prayer.
6. Maintain Friendship with Those Closest to You
Humans are social creatures who always need other people in their life. Maintaining friendships with those closest to you is one of the next fasting tips that can help your fast run smoothly.
Surround yourself with those who are able to have a positive influence on you, including in terms of worship and getting closer to the creator.
In addition, spending time with those who have positive energy has been proven to be able to prevent the body from various diseases and the risk of death that lurks, such as heart disease, stroke, cancer, respiratory infections, and many more.
List of Healthy Foods That Are Good to Eat During Fasting
Maintaining a healthy body during the fasting month is an obligation that you must do so that the worship you are undergoing can run smoothly according to your expectations.
In addition to applying the six fasting tips previously mentioned, food is one of the factors that keep our bodies healthy and fit. Therefore, you must be selective in choosing the food intake that you consume daily. Here is a list of healthy foods that you should consume during fasting.
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1. Various Types of Vegetables
Vegetables are known for their vitamins and minerals which are good for our bodies. By consuming vegetables regularly, you will get a myriad of benefits that are good for the body. Some types of vegetables that you can choose include:
- Broccoli
- Carrot
- Tomato
- Lettuce
- Spinach
- Cucumber
2. Fresh Fruits
To meet the needs for vitamins, minerals, and fiber, it is highly recommended to eat fresh fruit. Some types of fruit that you can make a choice of include:
- Dates
- Apple
- Pear
- Orange
- Watermelon
3. Lean Meat
The protein content in meat is needed to maintain the health of your body. During fasting, it is recommended that you eat lean meats such as skinless chicken, lean beef, and fish.
4. Nuts
Nuts are known to be rich in protein, fiber, and healthy fats. You can combine various types of nuts to be served at the time of breaking the fast or the sahur menu. Some types of nuts that you can make a choice from include almonds, peanuts, and red beans.
5. Complex Carbohydrates
Finally, you can complete the food menu during fasting by consuming foods that are included in complex carbohydrates, such as whole wheat bread, brown rice, potatoes, pasta, and the like to provide additional energy during activities throughout the day, so you won't feel hungry easily or quickly. tired.
Sobat BFI, these are the fasting tips that you can apply so that your body is always healthy and fasts smoothly during the month of Ramadan. Hopefully, this information can be useful for all of us, yes!
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