Table of contents:
- The principle of a healthy life when fasting
- 1. Get enough sleep
- 2. Maintain a balance of fluids in the body
- 3. Don't miss the sahur
- 4. Eat enough when breaking the fast
Maintaining a healthy lifestyle in the month of Ramadan is a must for better quality health and fasting. Here are various tips for implementing a healthy lifestyle during fasting so that the body remains healthy in the month of Ramadan.
The principle of a healthy life when fasting
1. Get enough sleep
A healthy lifestyle during the first fast that needs to be applied is not sleeping too late. In the month of fasting, you need to get up earlier than usual to perform sahur. Therefore, you should need to sleep early so that your sleep needs are still met, for at least 7 hours.
With enough sleep, you won't wake up late for dawn. Apart from that, it can also help you stay energized throughout the day. Lack of sleep can make you feel tired, sleepy, and have difficulty concentrating on activities. This of course can interfere with your work productivity while fasting.
2. Maintain a balance of fluids in the body
Even though you are fasting, your fluid needs must be fulfilled. Tan Sheau Kang, a nutritionist from the Singapore General Hospital stated that a person who is fasting needs to try to keep consuming at least 8 glasses of water per day so that their body fluid needs are still met.
This can prevent him from becoming dehydrated, which can make the body feel weak and not excited. You can consume water before and at dawn, after breaking the fast, and before bed. However, not all water is good for consumption during the fasting month. Coffee, tea, and soft drinks are included in the category of drinks that are not recommended for consumption during Ramadan.
3. Don't miss the sahur
Breakfast is an important thing that needs to be done to start a day full of activities. During Ramadan, your usual breakfast changes hours, which is just before sunrise or the time of ruling.
Therefore, the role of sahur is as important as breakfast. Apart from being a provision for energy to go through the day, sahur can help you to concentrate more during your activities.
Try to always take the time to eat sahur every day. Eating a good suhoor is what is done near dawn. This can help the body stay hydrated and prevent hunger that might come sooner if you are late at night.
The balanced sahur menu consists of:
- Complex carbohydrates which is a type of carbohydrate that can keep blood sugar levels stable and make you feel full throughout the day. Foods consisting of complex carbohydrates such as whole grains, brown rice, and whole grains.
- High fiber foods digests slowly by the body which can make you feel fuller for longer. High fiber foods that you can eat such as dates, bananas, avocados, broccoli, carrots, and kidney beans.
- Protein-rich foods can help make the body more energized and energized during fasting. Eggs, cheese, and lean meats can be an alternative to your sahur menu.
4. Eat enough when breaking the fast
The time to break the fast becomes a time to look forward to. Unfortunately, this is often a moment of revenge by eating all the food that is available on the table. In fact, overeating at one time is very dangerous for the body.
Too much eating when breaking the fast can result in flatulence and body sluggishness. Especially if the food and drinks you consume are rich in sugar and high in fat. As a result, you can suffer from indigestion and drastic weight gain at the end of the month of Ramadan.
In addition, this can also pose serious health risks if done continuously for a whole month. Applying a healthy lifestyle while fasting can keep the body healthy and energized throughout the day. That way, you can still get the most of your day even though you are fasting.
x
