Contents:
- Medical Video: 6 Ways To CURE DEPRESSION
- Anxiety during fasting occurs only in the first 3-4 days
- How to deal with lethargy and lack of energy when fasting
- 1. Make sure you are well hydrated
- 2. Pay attention to food when breaking the fast and sahur
- 3. Do a sport that you like
- 4. Fixed bedtime
Medical Video: 6 Ways To CURE DEPRESSION
Fasting does not mean you have to be limp and lethargic. If you just feel weak during fasting, have you ever thought how soccer athletes like Mesut Özil, Paul Pogba, Emre Can, Samir Nasri run fast? Some studies even show that athletes can still practice as usual when fasting. The key is good preparation, from intention to nutrition. For those of you who don't run on the soccer field, you should be more excited than they are.
Anxiety during fasting occurs only in the first 3-4 days
Doing fasting during Ramadan should not be done half-heartedly. In addition to worship, fasting also provides health benefits for you, one of which is because fasting is believed to be a way to detoxify the body properly. By fasting, the stomach and stomach that previously worked continuously can rest.
Weakness when fasting is said to only occur in the early phase of fasting, which is the first 3-4 days. after 3-4 days the body will adapt so that it will no longer feel weak and lethargic. There is no problem people who fast do activities as usual. There should be no lack of focus or concentration if someone is sahur and breaking fast properly and balanced nutrition.
If you feel weak during fasting, there may be something wrong with your lifestyle or eating patterns when breaking fast and dawn.
How to deal with lethargy and lack of energy when fasting
Changing some of your habits in Ramadan can make a big difference to make your body more powerful. Don't let the feeling of weakness when fasting lowers productivity. There are several simple ways you can try to overcome lethargy and lack energy during fasting.
1. Make sure you are well hydrated
Dehydration when fasting is likely to cause you to feel weak. Make sure when breaking the fast and sahur, you meet your drinking needs. You can try the 2-4-2 pattern, two glasses when breaking the fast, four glasses throughout the night, and two glasses at dawn. Not only water, you can eat fruits or yogurt to increase fluid intake.
Avoid drinks that contain caffeine during fasting. Caffeine in coffee, soft drinks, and tea consumed 3-6 hours before bedtime can make it difficult for you to sleep and have a chance to suddenly wake up in the middle of the night. Stopping consuming caffeine gradually is the best way to stay energized throughout the day. You might actually feel weak and have a headache when you don't consume caffeine. This condition is only temporary.
2. Pay attention to food when breaking the fast and sahur
All foods do look filling when breaking the fast, but not all of them bring nutrients to the body. Flour-based foods and high sugar content can make you tired quickly. So try to avoid foods like this. Consume fresh foods such as vegetables and fruits regularly.
Compared to eating large amounts of food on one occasion, it is better to consume it in small amounts every 3 hours from the time of breaking the fast until near the night. The following are some snack choices that can produce energy for activities:
- Cut fruit, for example a medium-sized Ambon banana containing around 100 calories and a medium-sized apple containing around 80 calories.
- Boiled salads and eggs. One medium egg can produce about 80 calories of energy.
- Black chocolate bars without milk contain around 250 calories per 50 grams.
3. Do a sport that you like
Normal activity is tiring. Moreover, exercise when fasting? But believe that exercising regularly will make you more energetic during long activities.
Even for some people, exercising can even improve the quality of their sleep. Exercising two and a half hours a week is the recommended duration for maintaining body fitness.
But you don't have to fulfill the duration of this quota immediately. Start with small exercise portions like 10 minutes a day on foot. To stay motivated, choose sports and the atmosphere that you like. These activities can be accompanied by musical accompaniment or carried out in groups in the open.
4. Fixed bedtime
Enough rest is the key to continue to energize while on the move throughout the day. Try to get up and sleep at the same hour every day, so that the body has a scheduled biological clock. Make a schedule that fits the needs of sahur in the month of Ramadan. Installing an alarm can help you wake up on time. Here are some things that can be applied so that you have quality rest time:
- Bathing with warm water, reading a book, or listening to calm music before going to bed at night can help you sleep better.
- Avoid eating within 2 hours before bedtime. Gas in the stomach that digests food may keep you awake.
- Nicotine in cigarettes, alcohol, and caffeine also makes it difficult for you to sleep.
- We recommend that you make the bedroom only for rest. The existence of a computer and TV in the room actually disturbs the peace.
