Happy fasting in the month of Ramadan. Just like last year, this year’s fasting is still ongoing during the corona virus pandemic.
Apart from a different atmosphere from previous years, this year’s fast was marked by the government’s vaccination program. Fasting is actually healthy, but what about in a pandemic like now? Is there a difference?
“Healthy fasting during a pandemic is not much different from fasting in Ramadan every year,” said Martha Kurnia Kusumawardani, a medical rehabilitation specialist at Airlangga University.
However, when fasting in the midst of this pandemic, Martha gave some tips so that fasting can run smoothly and healthily.
1. Nutrition of sahur and open
Just like fasting in the previous year, nutrition for suhoor and iftar must be considered. When fasting, the body must receive adequate nutrition to maintain its health.
Clinical nutrition specialist, Tirta Prawita Sari, said that the most important point is to ensure that daily nutritional needs are met at dawn and breaking the fast. On average, half of the energy needs come from carbohydrates, 30 percent from fat, and 15 percent from protein.
“Choosing the right type of fat and reducing fried foods will make the body fitter. Ensure that carbohydrate sources come from complex carbohydrates and avoid simple carbohydrates as much as possible, such as sugar and syrup,” said Tirta, in an official statement from RSPI, Monday (12/4). ).
Not only at dawn, Martha also revealed that intake during breaking the fast is also important.
“Keep sahur with nutritious food and end the sahur.”
2. Stay active
“During fasting, keep doing your usual activities,” he said.
“It’s just that reduce activities that feel draining.”
Fasting does not mean you have no activity at all, aka you are really lying. When fasting, you can still do your usual activities, such as sports, work, doing various household chores, or other activities.
3. Maintain health protocols
In times of pandemics like today, it is your duty to increase your personal health during fasting. Even if you are fasting or when you feel weak during fasting, you still need to be vigilant about following health protocols.
One thing that must be maintained is the health protocol when planning iftar together.
“Maintain health protocols, such as wearing masks, washing hands, maintaining distance and avoiding crowds.”
The month of Ramadan is often used as an excuse not to exercise. At first glance it makes sense, because exercise requires extra energy and has the potential to make you thirsty faster.
But actually, don’t make it a reason you don’t want to exercise. A number of health experts say the fasting month is the most appropriate moment to increase daily physical activity.
In fasting, exercise should not be neglected.
“The best time to exercise is 30-60 minutes before breaking the fast and 60 minutes after breaking the fast, to help ease rehydration,” added doctor Alia Basalamah from Fitness First.
A number of health experts say the fasting month is the most appropriate moment to increase daily physical activity.
Not only that, health experts also say that besides being healthy you can also lose weight. However, this can be realized if you do exercise regularly and consistently, balanced with the consumption of eating nutritious foods at breaking the fast and at dawn.
“For those who like to exercise, they can start changing their exercise hours near breaking the fast, of course with an adjusted intensity, they should not be forced,” said Martha.