Fasting is a way to naturally detoxify or remove toxic substances from the body. But this detoxification process will not be optimal if it is not balanced with the adoption of a healthy lifestyle during fasting. That is why food intake at dawn and breaking and the habits carried out during fasting are very important to note. This is done so that you stay healthy and fit while fasting.
Tips for keeping the body fit while fasting
Here are some simple ways you can do during the month of Ramadan so that the body stays fit while fasting:
1. Don't miss sahur
The simplest way to stay fit while fasting is to never miss sahur. Just like breakfast, sahur is the most important part of increasing your energy intake during the day until the time to break the fast. Eat the right one at dawn by paying attention to balanced nutritional intake of complex carbohydrates, fiber and protein.
You can eat foods such as brown rice, wheat, and oats that make you full longer. Intake of foods containing high fiber comes from dates, seeds, potatoes, vegetables and almost all fruits, especially apricots, prunes, papaya and bananas. While you can get protein intake from eggs, cheese, yogurt or low-fat meat that helps increase your energy throughout the day.
2. Meet fluid requirements
Most of our bodies consist of water, and we need the same amount of water that is wasted when we fast. Drink at least 8-12 glasses of water a day. You can fill the liquid when breaking fast until dawn to help the body stay hydrated.
Also, it's a good idea to avoid caffeine. The reason is, caffeine is a diuretic that makes us urinate more often, so the fluid in the body quickly disappears. Try to reduce caffeinated drinks excessively during Ramadan to avoid dehydration during fasting.
3. Eat enough
During Ramadan, the most anticipated time is when breaking the fast. But unfortunately many people are "confused" when eating a meal of breaking fast. Instantly eating lots of food when breaking fast will make your stomach bloated and bloated. That's why breaking fast is satisfied by eating enough.
You can eat gradually, when breaking fast eat light foods such as fruit salad, fruit ice, dates, or water. Well a few hours later, then eat big.
4. Avoid oily foods
The fried menu for breaking the fast is really tempting. But it's a good idea to avoid all forms of food fried in large amounts of oil. Because, these foods will increase the risk of cholesterol increase in your body.
5. Reduce sweet foods and drinks
You are also required to reduce drinks and sweet foods and processed products. Many people mistakenly interpret the meaning of "break the sweet." Sweet foods or drinks are important to consume when breaking fast to normalize blood sugar. It's just that you have to pay attention to the portion of food or sweet drinks consumed. Especially if the sweetness is made of sugar.
Because, unwittingly, drinks and sweet foods that we consume regularly during the month of Ramadan will cause weight gain. You must remember, to make sure the body is fit during Ramadan, then the energy spent must be more than the energy that enters.
Fasting is not an obstacle to physical activity. You can exercise with mild to moderate intensity after breaking the fast, when your body has fulfilled its energy intake. Do exercise for 30 minutes on foot, cycling, jogging or other exercises that are suitable for your body condition.
7. Get enough sleep
Besides paying attention to food intake, regulating sleep patterns is also important. Drowsiness during fasting is not caused by not eating and drinking all day, but because you do not have enough sleep.
If you have to get up early to prepare sahur, then at night you should not stay up late for a need that is not too important. Try to sleep faster than usual. For example after tarawih prayer. Because, lack of sleep will affect the performance of the brain so that it inhibits your activities later.
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