Yogyakarta The blessed month of Ramadan, full of mercy and fasting, is almost here. Fasting means having to endure thirst and hunger from dawn to dusk. You need a fit and healthy body so that you can be active at all times while fasting. Here are tips from a variety of sources to stay healthy ahead of your Ramadan fast.
According to hepatologist Nizar Zain, MD, medical literature states that fasting may reduce inflammation, lower blood pressure, lower blood cholesterol, and support weight loss. Some theories suggest that regular fasting can improve brain function and prevent neurodegenerative diseases, the Cleveland Clinic reported on Friday, March 17. Well, if you want to get maximum benefits both physically and mentally, here are Dr. Zain’s suggestions that you should prepare before fasting.
Gradually reducing food and drink for several days before fasting will make future fasts easier. This is because suddenly fasting can take your body by surprise, especially if you are not used to fasting.
“Don’t eat three large snacks a day and then suddenly stop eating,” says Dr. Zane.
If your body is used to replenishing your energy based on status, it can be difficult to maintain your energy levels while fasting. Maintain a low carbohydrate intake while fasting.
If possible, the intensity of activity should be reduced. Adding Zane, it’s not a good idea to do strenuous exercise when you’re not eating or drinking. This means that you need to plan for some time to nourish yourself and allocate energy to important daily activities.
Before fasting, you should check your overall health. If you need to take medication on a regular basis, talk to your doctor about how to take your medication. Some medicines must be taken with food, so if you are fasting you will need technical advice on taking regular medicines.
When breaking a fast, you need to understand that you need to replenish calories in stages. Rather than directly consuming too many calories. To avoid changes in blood sugar levels, it is better to allow two hours between eating calorie-rich foods. The rapid combination of blood sugar levels makes the body feel tired and unable to do any activity other than lying down.
Start adjusting your mealtimes as explained above. If you are usually full of 3 times a day, try cutting back gradually. Avoid snacking between meals. Al Arabiya newspaper reported that people should start getting used to being able to eat and drink at night or between breaking the fast and Imsak.
If you’re a coffee lover and don’t want to get a headache during the first few days of Ramadan, start reducing your caffeine intake now. Switch to decaffeinated coffee or drink one cup a day before quitting completely.
If you usually go to bed late and wake up late, start preparing for sleep now. Because during Ramadan we wake up early for dawn. That means you can go to bed earlier. Or take a slightly longer nap. No matter what your sleep habits are, start setting them up now.
These are tips to keep your body healthy ahead of Ramadan fasting. For some people, fasting can be done safely. However, some people with certain health conditions may need to consult a health care professional or dietitian.
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