Generally, office workers will tend to spend most of their time sitting and staring at the monitor screen all day long. Even so, it is important to maintain health so that the body is always fit and fit so fasting in the month of Ramadan can go well. Relax, working when fasting is actually not that difficult, really. As long as you know the key. Curious? Come on, check the various fasting tips for the following office workers.
Various tips to keep the spirit working when fasting
1. Don't miss sahur
The most basic thing is to keep fit and enthusiasm to work while fasting, that is by not missing the dawn. As with breakfast, sahur plays an important role in maintaining energy needs during fasting until the time for breaking fast.
You can choose to consume carbohydrate sources, such as rice, pasta, bread, wheat, and oats for full longer. Also include protein sources that include eggs, cheese, or low-fat meat to increase energy adequacy.
Do not forget, offset by eating foods that contain fiber derived from vegetables and fruit, the purpose is to help the digestive system work in the body.
2. Maintain and regulate food intake
During fasting, your meal time is only at dawn and breaking. This makes you have to be smart in choosing what foods you can and should not consume at that time. If not, it will affect your fasting.
Eating a large portion when the meal does not guarantee that you will be strong all day working while fasting. Maybe you think that by eating a lot, your body will get a lot of energy to start the day. Even though in fact, eating too much can actually cause drowsiness which ultimately inhibits your performance in the office.
So it's best, eat according to the portion of your needs and be accompanied by eating various types of food to support the body's nutritional needs. That way, the body will also be more fit and comfortable to go through the day.
3. Meet fluid requirements
As important as food intake, body fluid needs must also be fulfilled well during fasting. For that, you should drink about 8-12 glasses of water every day. This requirement can be fulfilled when breaking the fast until the time for sahur arrives to keep the body well hydrated.
That way, concentration is maintained and work productivity does not decrease even though it is undergoing full day fasting.
4. Do not avoid sunlight
Being in the room all day long will make you rarely "meet" the sun and get fresh air. Try to take a moment and go out looking for fresh air in the sun. Because, sunlight is a natural source of vitamin D for your body, especially when undergoing fasting for office workers.
Just walking around looking for fresh air, it is also useful to calm the mind that might be tired due to work. It doesn't need to be too long, you only need to do this activity for at least 10-15 minutes.
5. Manage stress well
Most office workers, of course, are preoccupied with a pile of time-consuming and thoughtful work. However, do not let your responsibilities in the office actually make you feel uncomfortable to finally create stress.
The reason is, according to Jonathan Kramer, a clinical psychologist says that stress can damage the immune system and ultimately increase the risk of getting a disease.
Of course you don't want this to interfere with your fasting and work, right? Stress with work must be there and that is normal, but it is important to manage stress well so it does not hinder your productivity.
Some light things, such as spending time with family on holidays, watching movies, reading favorite books, or pampering yourself by doing body treatments are supposed to make you more relaxed.
6. Light exercise
Don't make fasting as an excuse you are lazy to exercise. Sitting in the office all day, of course, makes the body rarely make a move, if left continuously it can cause a feeling of weakness which will reduce work performance.
So, you can do light to moderate intensity exercise after breaking the fast, or after dawn before preparing to leave for office. Or if you really don't have time, you can still exercise lightly by taking the time to walk to the office.
According to Dawn Jackson, a nutritionist at the American Dietetic Association, states that walking light is not only beneficial for burning calories, but also can relieve stress and refresh the body.
7. Get enough rest
As mentioned before, eating too much can make you sleepy easily. But not only that, drowsiness during fasting is not only caused by too much food. It's because you don't have enough sleep.
The hours of sleep during fasting will certainly decrease, because you have to get up early to eat sahur. Moreover, office workers who have irregular hours of sleep because they sleep too late due to completing work.
In fact, lack of sleep can affect brain performance so that it will hamper your activities tomorrow. Preferably, avoid sleeping too late for unnecessary purposes. If there is still something you still have to do, immediately finish the job then go to sleep.
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