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Tips Sehat dan Kuat di Bulan Puasa

Ramadan Health Tips

The fasting month is a time that is highly anticipated by Muslims around the world. Apart from being a holy month filled with various religious activities, the fasting month is also often used as a moment to maintain health. In fasting, we must be able to refrain from eating and drinking for hours. Therefore, maintaining health in the fasting month is very important. Here are some healthy and strong secret tips for the fasting month.

Tips to Be Healthy and Strong During the Fasting Month 

Want to stay healthy and strong during fasting? Here are some tips that you can try at home to maintain your health during fasting:

  • Consume of Healthy Food
    When fasting, make sure to eat healthy and nutritious food. Healthy food can help your body stay fit and avoid various diseases. Eat foods that contain sufficient fiber, protein, carbohydrates, and vitamins.

  • Drink Enough Water
    When fasting, the body does not get water intake for several hours. This can lead to dehydration and make the body feel weak. In order to avoid this condition, it is important to pay attention to water intake during iftar and sahur. Water is very helpful in maintaining the body's fluid balance and preventing dehydration.

    To meet the body's fluid needs, it is recommended to consume sufficient amounts of water every day. The trick is to apply drinking pattern 2-4-2. This pattern means that you are advised to drink 2 glasses of water when breaking the fast, 4 glasses of water at night before going to bed, and 2 glasses of water when sahur. With this pattern, your total water intake will reach 8 glasses a day. Don't forget to always pay attention to your body's fluid needs during fasting so that you stay healthy and fit.

  • Avoid Foods That Are Too Spicy or Salty
    Foods that are too spicy or salty can dehydrate the body and cause dehydration. In addition, foods that are too spicy or salty can also trigger stomach aches and digestive problems. Therefore, avoid foods that are too spicy or salty when breaking the fast and dawn.

  • Light Exercise
    Even though you're fasting, it doesn't mean you can't do physical activity. In fact, doing light exercise is very important to maintain stamina during the month of Ramadan. In addition to helping to maintain body fitness, exercise can also help prevent various diseases.

    There are several types of light exercise to choose from, such as leisurely walking, yoga, gymnastics, cycling, and so on. Do light exercise for 30-45 minutes before or after breaking your fast to maximize the benefits. Thus, you can still carry out fasting properly while maintaining health and fitness.

  • Get Enough Rest
    Maintaining health while fasting is not only through a healthy diet, but also with adequate rest. One important way to maintain health and fitness is to get enough rest. Avoid staying up late while fasting because it can affect your immune system.

    Also, to get the maximum benefits from fasting, make sure to get good quality sleep with sufficient duration. Quality sleep is proven to be able to improve your concentration, way of thinking, productivity, and physical performance even though you are fasting.

    Conversely, sleep deprivation can cause mood swings and trigger emotions that can reduce the reward of fasting. It is recommended to sleep a maximum of 8 hours a day. However, if the duration of your night's sleep is not sufficient, try taking a short nap so that your body is energized again.

  • Consume Necessary Supplements
    In order to stay healthy during the next fast, it is advisable to take supplements such as vitamins and other types. Because, during fasting, the body can lose important nutrients needed to maintain health. Because a person only consumes a few calories during fasting, nutritional needs are sometimes difficult to meet.

    However, before taking these supplements, be sure to consult your doctor first. This is done to ensure that the type of supplement consumed is in accordance with the body's needs and does not cause unwanted side effects. By consuming the right supplements, the body can get enough nutrition during fasting.

Those are some healthy and strong secret tips for the fasting month. By implementing some of the tips described above, you can maintain your health and fitness during fasting. However, it is important to remember that everyone has a different body condition. If you have a history of certain health conditions, you should first consult with your doctor before fasting. Happy fasting and always take care of your health!


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