When fasting, the body will usually run out of energy due to lack of food and drink intake. A body that lacks energy, will look lethargic and not excited. The effect, performance getting low and not productive. Before you are reprimanded by your boss at the office for lazing around. There are five tips that you can easily try to help increase energy during fasting.
How to increase energy during fasting?
Do you feel run out of energy during fasting in the middle of the day and have to struggle to get the job done? Or you might only need a little extra energy to complete the work that has tomorrow's deadline? There are many easy and safe ways to increase energy during fasting. How to? Here are five tips.
1. Make sure your fluid intake is
The main reason you run out of energy when fasting is because you lack fluids. Even mild dehydration can deplete energy and disrupt your thinking and logic skills. Maintaining fluid intake when you fast is very important.
Because you can't drink at any time despite thirst, make sure you meet your fluid needs when breaking fast or dawn. You can use the 2-4-2 formula, two glasses when breaking the fast, four glasses at night, and two glasses at dawn. Maintaining your fluid intake is the same as keeping your energy while fasting.
2. Consume food that produces energy
According to Christine Gerbstadt spokeswoman for the American Dietetic Association and researchers from Drexel University in Philadelphia, to increase energy, you can eat foods that contain protein and complex carbohydrates.
The combination of complex carbohydrates such as green vegetables or bread made from wheat and protein such as chicken, eggs, tofu, cheese, can provide additional energy. Why are carbohydrates and proteins important? Carbohydrates are the body's main energy ingredient and protein can keep blood sugar levels normal, so you won't lose energy fast.
3. Pay attention to eating patterns when breaking fast and dawn
Improve your diet when breaking fast and dawn by eating foods that are rich in omega 3 fatty acids and magnesium. Keeping blood sugar levels normal and consuming essential vitamins and nutrients are needed to keep the body energized.
Omega 3 fatty acids contained in foods such as salmon, kale, and cabbage can provide energy for cell activity, relieve inflammation, and improve cognitive abilities.
While magnesium-rich foods such as dark leafy vegetables, cashews, and seeds play an important role in energy production. Without magnesium, body cells cannot convert fuel into useful energy.
Make sure you consume enough calories to do daily activities. Try to get vitamin and nutritional intake by eating food rather than taking supplements.
4. Create a regular sleep cycle during Ramadan
When fasting you will tend to sleep less because you have to wake up at dawn. Sleep deprivation often causes feelings of energy. One of the best ways to ensure you get enough sleep is to adjust to your body's natural sleep patterns or circadian rhythms. Sleep and wake up at the same time every day, even on weekends, it is important to get full advantage of night sleep.
Sleeping and waking up at the same time is actually more important than getting the same amount of sleep at different hours. If you get enough sleep, you can wake up without an alarm. If you still rely on an alarm to wake up, you should go to bed early. So during Ramadan, you must make a sleep schedule that suits your needs including having to wake up at dawn.
Even though you may want to finish work as soon as possible, resting for 5-10 minutes can actually quickly increase energy and overall productivity. If you spend most of your time sitting, try to rest for 30 seconds 4 times every hour and for 14 minutes every 2 hours. This can increase energy during fasting so you can still concentrate on doing work without obstacles, even though you are fasting.
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