Fasting during Ramadan is one of the five pillars of Islam. According to the Quran, "O you who have believed, decreed upon you is fasting as it was decreed upon those before you that you may become righteous" (QS Al-Baqarah: 183). For a month (29-30 days), it is obligatory for every Muslim who has reached puberty to observe fasting. It is a time for spiritual contemplation and seeking closeness to Allah. Every Muslim must abstain from eating, drinking, and anything else that nullifies the fast from dawn until sunset.
There are changes in homeostasis and health effects that arise in some people who fast, including headaches, constipation, anemia, and decreased sleep quality. Headaches experienced by fasting individuals can occur due to dehydration, while constipation occurs due to changes in eating patterns leading to irregular bowel movements and can also happen due to reduced physical activity during fasting. Therefore, proper regulation of eating, drinking, and physical activity is needed to avoid some fasting effects.
Here are some tips you can follow to stay fit during the fasting month:
1. Consume nutritious foods during suhoor
Suhoor is not just a formality but also provides nourishment for the body during fasting. Because during suhoor, the body receives the necessary nutrients to ensure smooth fasting. Make sure not to skip suhoor because if you skip it, you may become hungry quickly. Additionally, you may be prone to dehydration, bad breath, fatigue, and digestive problems.
2. Meet your body's fluid needs
To prevent dehydration, you need to meet your body's fluid needs during fasting by applying the 2-4-2 rule. This rule means drinking two glasses of water at iftar, four glasses of water at dinner, and two glasses of water during suhoor.
3. Rest when feeling tired
It is perfectly normal to feel sleepy and tired when resisting hunger and thirst. So, it's okay to take a break from your activities. Set aside at least 5 to 10 minutes to rest, for example, during free time or office breaks.
4. Stay active and exercise during fasting
Fasting is not a barrier to exercising. Exercise is beneficial for maintaining health and fitness during fasting.
During fasting, it is recommended to exercise for 60 minutes before breaking the fast or after tarawih prayers. Because during these times, you can immediately replenish your body's fluid loss.
5. Regulate your eating pattern
To ensure smooth fasting, there are several things to consider during suhoor and iftar:
- Break your fast gradually because overeating can disrupt your body's metabolism and make you sleepy, which can interfere with your daily activities.
- Start breaking your fast with light foods such as dates, soup, sweet porridge, or other appetizers. After that, you can consume the main meal.
- Prioritize healthy and nutritious food choices during suhoor and iftar. As much as possible, limit your intake of sugar, salt, caffeine, fried foods, fatty foods, and foods that can disrupt fasting.
- You also need to divide your eating pattern. At night, it is recommended to divide the eating pattern into three times to meet nutritional needs, namely at iftar, after tarawih prayers, and suhoor.
6. Choose healthy foods
Feeling hungry and thirsty can trigger someone to indulge in any food. Often people no longer pay attention to whether the food and drinks they consume are healthy.
However, unhealthy foods such as processed foods, high in salt, sugar, and unhealthy fats, can make you feel hungry and thirsty quickly.
Here are some healthy food choices recommended during fasting:
- Try consuming a handful of roasted nuts.
- Choose foods made from whole grains.
- Regularly consume fresh vegetables and fruits at every mealtime.
- Consume baked or steamed foods instead of fried ones.
- Consume a small portion of dessert at iftar. If you like sweet tastes, it's better to choose fruits or dates.
7. Get enough quality sleep
In addition to eating patterns, sleep patterns also change during fasting. Therefore, you need to regulate your sleep time to ensure your sleep needs are met. For example, sleep and wake up at the same time to naturally regulate your body's circadian rhythm.
Those are healthy tips that can be done during fasting. However, it is also worth listening to how your body feels. Each individual may have different eating habits that are best for their body condition.
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