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Having a he althy fast is important. The reason is, fasting in a he althy way not only makes you more able to withstand hunger and thirst, but can also provide a number of he alth benefits to the maximum. So, what is he althy fasting like?
It is no longer a secret that fasting has a good impact on body he alth. In fact, fasting is one of the diet methods called intermittent fasting. Fasting is also claimed to be able to lose weight and maintain an ideal body weight.
Not only that, fasting is also useful for maintaining normal blood sugar levels, improving heart he alth, improving brain function, preventing premature aging, and maintaining mental he alth.
He althy Fasting Tips
During fasting, there will be many changes that occur, ranging from sleeping patterns, eating patterns, maybe even daily activities. So, to keep your body he althy during fasting, you need to adapt to these new patterns and make lifestyle changes.
The following are some he althy fasting tips that you can apply:
1. Don't miss sahur
Eating Suhoor is the key to keep you energized until it's time to break your fast. Make sure that the sahur menu contains protein and complex carbohydrates, which can come from eggs, fruits, vegetables, nuts, brown rice, whole wheat bread, and oatmeal.
In addition, complete your diet with he althy fats from avocado, salmon, or olive oil, and drink low-fat milk. To keep fluid needs met, consume foods with high water content, such as watermelon, strawberries, and cantaloupe.
2. Consume sufficient amount of water
Less drinking at iftar and suhoor can make you easily weak, bad mood, headaches, migraines, to constipation when fasting. In fact, you can also break your fast because of this. Well, to prevent this, make sure you have enough mineral water intake, OK.
The average adult is advised to drink 2-3 liters or more or less 8 glasses of water every day. Drink water at dawn and iftar, and as much as possible avoid types of drinks that can trigger dehydration, such as coffee, tea, and soft drinks.
3. Iftar with nutritious food
Iftar menu also needs attention. Eating three dates is a traditional and he althy way to start iftar. Dates are a source of easily digestible fiber and can help restore energy.
In addition, after breaking the fast, you are also advised to eat foods that contain protein, vitamins, and minerals, such as chicken or beef, fish, stir-fried vegetables, eggs, beans, peas, almonds, and brown rice.Choose lean meat and process it by grilling or boiling it.
4. Eat with the right portion
Avoid eating frantically at dawn or breaking the fast. The reason is, eating in excessive amounts can actually cause flatulence, fatigue, and even trigger weight gain. So, it's better to eat in your normal portion.
5. Regular exercise
Fasting is not an excuse to be lazy to move. You are still recommended to exercise regularly so that your body stays fit and energized and your weight can be controlled. Choose a type of exercise with low or moderate intensity, such as walking, yoga, or leisurely cycling.
Do 30 minutes of exercise every afternoon. Avoid exercising during the day because it can increase the risk of dehydration.
6. Make a good sleep schedule
As much as possible sleep and wake up at the same time. At night, sleep no less than 4 hours and you can sleep again after eating sahur, but wait a while until your stomach doesn't feel full, OK?In addition, also take time to take a nap for a maximum of 20 minutes.
7. Keep in touch with the closest people
Staying connected with others can help you deal with stress, improve your mood, and keep your mental he alth in good shape. So, don't miss gathering with other people even though you're fasting, okay.
Maintaining friendship can be done by scheduling time for breaking the fast together or participating in religious activities.
Let's do the he althy fasting tips above so that your body is fit and he althy, so you can move well without feeling weak. With a he althy body, fasting can run smoothly and you can welcome Eid with happiness.
If you are taking certain medications or are pregnant or breastfeeding, you should first consult with your doctor to determine whether you can fast or not.