Hi, P-assengers! How are you doing? We hope you’re doing fine. Firstly, PIDAS81 would like to hope for those who are Muslims to have a meaningful Ramadan this year. We hope that you could finish your fast by the end of Ramadan.
There are people who could get through Ramadan easily. On the other hand, some people couldn’t. The obstacles itself are many. Some of them are sickness, physiology factors, etc. Then, what are things that could help you to get through Ramadan safely and easily? Here are a few tips that could help you. Make sure you read it until the end.
First thing that we need to be concerned about is our diet. During fast, there won’t be any carbohydrate or glucose that will be consumed by the body. So, make sure you choose foods that contain complex carbohydrates, e.g., oats, red rice, and wheat bread. You must also pay attention to your daily nutrition consumption and make sure you fulfill it. The simplest way is to consume a lot of veggies and fruits. But these things don’t conclude that you must increase your diet portion. Keep it as usual but make sure you optimize the daily nutrition consumption and always have the pre-dawn meal.
Humans couldn’t survive without water. So, you must emphasize the need for water by effectively drinking it at the most suitable time. We all agree that eight glasses or two liters of water are what we need. Then, how could we fulfill it? According to a poster that was published by the Indonesian Ministry of Health, we need to drink one glass of water: after wakes up, after pre-dawn meal/suhoor, during fast breaking/iftar, after Maghrib/sunset prayer, after dinner, after Isha/night prayer, after Taraweeh prayer, and before sleeps.
There are some foods and beverages that you need to stay away from while fasting. You couldn’t consume tea or coffee regularly. These beverages contain caffeine that could stimulate water excretion from our body. You couldn’t also consume salty and fatty foods daily. Salty dishes could make you thirsty. Fatty dishes could make you easier to be hungry because they are proven to be an easily consumable food.
To optimize fast, you could consume supplements when necessary. Supplements contain vitamins and minerals that could help the body metabolism process. You should also sleep six to eight hours per day so you could do everything, mainly prayer, optimally.
Although you’re fasting, this doesn’t mean that you could sleep all day long. You must train your body by doing exercise. Some light exercises that you could do are jogging, cycling, yoga, etc. Prevent to do the heavy one. You could do these exercises before and after fast breaking/iftar or after pre-dawn meal/suhoor.
We all know that Ramadan this year is still situated in the COVID-19 pandemic. There’s nothing different in preparation. You could do all of the tips that have been written earlier. But you must still pay a deep attention to the protocols. Wearing a mask, washing your hands, and keeping your distance with another should always be done in the new normal situation, especially this holy and special month.
So, those are a few tips of how to safely fast during Ramadan. We hope that you get acknowledged and have a peaceful and safe Ramadan. See you later, P-assengers!
References:
- https://health.kompas.com/read/2020/04/20/120100968/13-tips-agar-tubuh-tetap-sehat-saat-puasa-ramadhan?page=all
- https://www.liputan6.com/ramadan/read/4232137/5-tips-olahraga-saat-puasa-yang-aman-jaga-kebugaran
- https://www.merdeka.com/sehat/tips-aman-berpuasa-ramadan-pada-saat-pandemi.html
- https://www.kasih-group.com/id/berita/6426/minum-8-gelas-air-perhari-di-bulan-puasa