Consuming foods high in water such as fruits and vegetables can also help maintain fluid balance.
During Ramadan, Muslims are obligated to abstain from food and drink from dawn until dusk for a full month. Despite approximately 13 hours of fasting, at least in Indonesia, this practice offers many health benefits.
As reported by Hermina Hospital, fasting can reduce the risk of chronic diseases such as high blood pressure, cholesterol, and diabetes. This happens because fasting helps the body absorb sugar more effectively, thereby maintaining stable blood sugar levels.
Moreover, fasting also boosts metabolism by burning energy reserves, regulating hunger-triggering hormones, and producing proteins that support nerve development. The detoxification process during fasting also aids in reducing the impact of free radicals and speeds up cell regeneration.
Besides physical health, fasting is beneficial for mental balance. During fasting, the cortisol hormone produced by the adrenal glands becomes more stable, thus helping to reduce stress and enhance peace of mind.
However, to obtain the maximum benefit from fasting, it must be done with a healthy and prime body. Quoted from Healthline and Hermina Hospital, here are five tips for maintaining body health during Ramadan fasting.
1. Choose Nutritious Pre-dawn Meals
Pre-dawn meal (suhoor) is a crucial opportunity to provide energy for the day of fasting. The food consumed during suhoor should contain complex carbohydrates such as rice, bread, wheat, oatmeal, potatoes, and pasta; protein from eggs, avocados, nuts, or lean meat, and fiber from vegetables and fruits. Complex carbohydrates are digested more slowly, thus providing longer-lasting energy.
2. Avoid Overeating When Breaking the Fast
Breaking the fast (iftar) is often a moment when people tend to overeat, which can increase the risk of digestive disorders and spikes in blood sugar levels. It is recommended to start by drinking water and having a small portion of sweet food, such as three dates. Dates are rich in fiber and energy, which help to stabilize blood sugar levels.
Consuming a large amount of food directly can make the digestive system work harder, triggering spikes in blood sugar, stomach cramps, and drowsiness. It is also important to pay attention to calorie intake. According to Healthline, limiting calorie intake can help reduce the side effects of fasting, such as weakness, excessive hunger, and difficulty concentrating.
3. Stay Hydrated by Drinking Enough Water
During fasting, the body loses about 20-30 percent of the fluids usually obtained from food, thus increasing the risk of dehydration. To prevent this, it is recommended to drink eight glasses of water per day with a 3-2-2-1 pattern: three glasses during suhoor, two glasses when breaking the fast, two glasses after breaking the fast, and one glass before bedtime.
In addition to water, consuming foods high in water such as fruits and vegetables can also help maintain fluid balance. Conversely, caffeinated drinks like coffee, tea, and energy drinks should be reduced as they are diuretics and can increase urine production, accelerating fluid loss.
4. Engage in Adequate Exercise
Even during fasting, the body still needs physical activity to stay fit. Exercise is important to maintain fitness, increase stamina, and trigger the release of endorphins that can improve mood. Choose light to moderate exercise intensity, such as walking, cycling, or yoga.
The best time to exercise is an hour before breaking the fast, so the body can quickly regain lost fluids. Avoid strenuous exercise that can cause excessive fluid loss.
5. Regulate Sleep Patterns
Changes in eating schedules during fasting often affect sleep patterns. It is recommended to sleep early so that you can wake up for suhoor feeling refreshed. Apply sleep hygiene by taking a warm shower before bed, drinking warm milk, and ensuring a clean and comfortable mattress. Turn off the bedroom light and avoid using gadgets before bed for more optimal rest.
Comment