"Doing a healthy fast is important. This is because fasting in a healthy way not only makes you more capable of enduring hunger and thirst, but it can also provide a number of health benefits to the maximum. So, what does a healthy fast look like?"

It is no longer a secret that fasting has positive effects on body health. In fact, fasting has become one of the diet methods known as intermittent fasting. Fasting is also claimed to help lose weight and maintain an ideal weight.

Not only that, fasting is also beneficial for maintaining normal blood sugar levels, improving heart health, enhancing brain function, preventing premature aging, and maintaining mental health.

Healthy Fasting Tips

During fasting, there will be many changes that occur, starting from sleep patterns, eating patterns, and even daily activities. Well, to ensure that your body stays healthy during fasting, you need to adapt to these new patterns and make lifestyle changes.

Here are some healthy fasting tips that you can apply:

1. Don't miss the pre-dawn meal (sahur)

Eating sahur is the key to staying energized until iftar time. Make sure that the sahur menu includes protein and complex carbohydrates, which can come from eggs, fruits, vegetables, nuts, brown rice, whole grain bread, and oatmeal.

In addition, complement your food menu with healthy fats from avocados, salmon, or olive oil, and drink low-fat milk. To ensure your fluid needs are met, consume foods with high water content, such as watermelon, strawberries, and cantaloupe.

2. Consume enough water

Not drinking enough during iftar and sahur can make you feel weak, bad mood, have headaches, migraines, and even constipation while fasting. In fact, you could also break your fast because of this. Well, to prevent it, make sure you meet your mineral water intake, okay?

The average adult is advised to drink 2–3 liters or about 8 glasses of water each day. Drink water during sahur and iftar, and as much as possible, avoid types of drinks that can trigger dehydration, such as coffee, tea, and soda.

3. Break the fast with nutritious food

Iftar menu should also be taken into account. Eating three dates is a traditional and healthy way to start breaking the fast. Dates are a source of easily digestible fiber and can help restore energy, making them good to consume as snacks.

"In addition, after breaking the fast, you are also advised to consume foods that contain protein, vitamins, and minerals, such as chicken or beef, fish, sautéed vegetables, eggs, chickpeas, peas, almonds, and brown rice. Choose lean meats and prepare them by grilling or boiling, okay?"

4. Eat in the right portion

Avoid eating excessively during sahur or iftar. Eating in large quantities can actually cause bloating, fatigue, and even trigger weight gain. Therefore, it is best to eat in your normal portions.

5. Exercise routine

Fasting is not an excuse to be lazy. You are still encouraged to regularly exercise to keep your body fit and energized, and to help control your weight. Choose a type of exercise with low or moderate intensity, such as walking, yoga, or leisurely cycling.

Exercise for 30 minutes every evening. Avoid exercising during the day as it can increase the risk of dehydration.

6. Create a good sleep schedule

As much as possible, sleep and wake up at the same time. At night, sleep for no less than 4 hours and you can sleep again after having sahur, but wait a while until your stomach is not bloated, okay? In addition, also take the time to nap for a maximum of 20 minutes.

7. Maintain relationships with close ones

Staying connected with others through quality time activities during Ramadan fasting can help alleviate stress, improve mood, and maintain mental health to always be in good condition. So, don't miss out on connecting with others even while fasting.

Maintaining good relations can be done by scheduling time to break the fast together or participating in religious activities.

"Follow the healthy fasting tips above so that your body stays fit and healthy, allowing you to engage in activities well without feeling weak. With a healthy body, your fasting worship can also go smoothly, and you can welcome Eid with happiness."

If you are undergoing certain treatments or are pregnant or breastfeeding, it is advisable to consult with a doctor first to ensure whether you can fast or not.

Source: Halodoc

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