How to Stay Healthy and Fit During Ramadan

Furthermore, the ngabuburit tradition adds to the festive atmosphere of Ramadan. This activity is entertainment and a valuable moment to strengthen social relationships with friends and loved ones.

Ngabuburit, with its varied creative events and sharing activities, is a time when many people look forward to sharing warmth and happiness.

However, fasting requires both physical and mental readiness. Therefore, it is crucial to prepare well to stay healthy and fit during Ramadan.

Read: Fasting Safely, Free rom Acid Reflux.

Here are some tips for staying healthy during fasting:

1. Suhoor with nutritious food

Suhoor is a vital time for the body to get enough nutrition to stay energetic throughout the day. Choose foods high in fiber, protein, and complex carbohydrates, such as vegetables, fruits, grains, and lean protein sources like eggs and fish.

Avoid foods high in saturated fat, sugar, and salt, which can cause dehydration and digestive disorders. Consume foods that help maintain stable energy throughout the day.

2. Eat nutritious food when breaking the fast

After fasting all day, the body needs the proper nutrition to restore energy. Start breaking the fast with snacks, such as dates and water, to slowly regain blood sugar levels.

Avoid overeating or consuming foods high in fat and sugar that can cause sudden spikes in blood sugar. Choose a balanced breaking-the-fast menu, including healthy protein, vegetables, and complex carbohydrates to keep the body healthy and energetic.

3. Reduce your intake of fatty foods and sugary beverages

Consuming excessive fatty foods and sweet drinks can cause the body to tire quickly, feel sleepy, and increase the risk of digestive disorders.

To keep the body fit throughout Ramadan, limit your consumption of fried foods, coconut milk-based items, and sugary drinks.

4. Avoid caffeinated beverages

Caffeinated beverages, such as coffee and tea, can cause dehydration due to their diuretic effects, which increase urine production. It is better to replace them with plain water, infused water, or natural fruit juice to maintain fluid balance in the body.

5. Keep exercising

Exercising while fasting can still be done, as long as you choose a light type of exercise and at the right time. Walking, stretching, or yoga after breaking the fast might help you stay active and improve blood circulation. Avoid heavy exercise, which can cause dehydration and excessive fatigue.

6. Drink plenty of water

Mild dehydration often occurs while fasting and can cause headaches, fatigue, and difficulty concentrating. Drink plenty of water between breaking the fast and suhoor to avoid this.

Use the 2-4-2 method to meet fluid needs, namely:

• 2 glasses when breaking the fast
• 4 glasses throughout the night
• 2 glasses during sahur

7. Get enough rest

Lack of sleep can cause the body to tire quickly and reduce endurance. Try to get enough quality sleep so that the body stays fit during fasting. Avoid staying up late unnecessarily, and try to adjust your sleep time so that you still get optimal rest.

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Visit the GWS Medika Clinic, a health clinic in Jakarta, to get an IV immune booster to help you retain endurance.

May this Ramadan be a moment filled with blessings!