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Feeling weak while fasting is a normal thing. However, don't take it for granted, okay? If left unchecked, a limp body can hinder daily activities, it can even be a sign of he alth problems, you know. Come on, find out how to prevent the body from becoming weak while fasting in this article
The weak body is usually experienced during the initial phase or in the first weeks of fasting. This condition can occur due to the adaptation process of decreasing blood sugar levels in the body which makes a person less energetic.
Some people can also complain of difficulty sleeping while fasting which causes fatigue during the day. Although not always dangerous, a weak body can also be a sign of dehydration.
If it is caused by dehydration, generally a weak body will be accompanied by other symptoms, such as excessive thirst, dry mouth, dry skin, not urinating or dark yellow urine, headaches, and muscle cramps.
Prevent Weak Body While Fasting in this Way
Actually, as long as it is done in the right way, fasting can actually reduce fatigue. In fact, undergoing a he althy fast can also improve sleep quality and maintain a good mood.
Well, so that your body doesn't go limp when fasting and can do activities as usual, do the following ways:
1. Set sleep pattern
A good sleep pattern is one of the main keys to not getting weak while fasting.Therefore, avoid staying up late and sleep no less than 4 hours every night. In order to sleep better, make the sleeping atmosphere more comfortable, such as dimming the lights and keeping the room temperature cool.
If you still feel sleepy, sleeping again after eating sahur is fine, but wait for a while, okay. Also, if possible, set aside time for a nap for a maximum of 20 minutes.
2. Pay attention to diet
Make sure every meal consumed at suhoor and iftar contains balanced nutrition, including complex carbohydrates, protein, vitamins, minerals, and he althy fats. Eating a he althy and balanced diet will maintain and strengthen the body's immunity and overcome fatigue during fasting.
Several types of food that you can choose are meat, wheat, green vegetables, beans, and tofu. These foods are digested more slowly by the body, so they can make you feel full longer.
However, keep in mind, don't overeat. Eating more than normal portions is at risk of causing weakness, flatulence, and weight gain.
3. Sufficient body fluid needs
A hydrated body will certainly make you more fit and energetic during fasting. So, it is enough to drink approximately 2-3 liters of mineral water or 8 glasses every day.
To keep the body hydrated during fasting, you can meet your fluid needs by using the 2-4-2 formula, which is 2 glasses when breaking your fast, 4 glasses before going to bed, and 2 glasses at dawn.
Avoid consumption of coffee, tea, or soda which are known to have a diuretic effect, which can actually increase the risk of dehydration. Instead, you can drink fruit juices without sugar as an alternative to he althy and low-calorie drinks.
4. Do exercise regularly
Exercise while fasting that is done properly can make the muscles of the body stronger and help you have more energy in carrying out daily activities.
When fasting, you can choose types of low-intensity exercise, such as walking, leisurely cycling, or yoga. Do it regularly for 30 minutes a day, 3-5 times a week.
5. Consider taking supplements
To help meet your daily nutritional needs and prevent your body from becoming weak during fasting, you can consider taking supplements. Discuss with your doctor about the choice of supplements that are suitable and can make your body energized.
Several types of vitamins that doctors can prescribe to make the body less prone to weakness during fasting are vitamin D, vitamin B12, iron, and calcium.
Don't let the feeling of weakness during fasting reduce your productivity. Come on, do the he althy habits above so that your body is more energetic and fasting can run smoothly.
If you have certain medical conditions or are undergoing treatment, try to consult with your doctor to get advice on how to prevent weakness during fasting that suits your he alth.