Contents:
- Medical Video: How to Do a Bone Broth Fast: Benefits and Schedule- Thomas DeLauer
- Why do you need to maintain bone health while fasting?
- How to maintain bone health during fasting?
- 1. Get enough rest
- 2. Regulate food intake
- 3. Take supplements
- 4. Keep exercising regularly
Medical Video: How to Do a Bone Broth Fast: Benefits and Schedule- Thomas DeLauer
The many activities that you have to live during fasting require you to always maintain bone health. Healthy bones can support the body well, even when you are fasting. So, what is the importance of maintaining bone health? How to? All will be answered in the following review.
Why do you need to maintain bone health while fasting?
Bones play many important roles in supporting the body's structure, helping you to stand tall, protect organs in the body, and help the body move more flexibly. Everyday, you may be preoccupied with various activities that rely on bone work. That is why, you are advised to do many things that can support bone health optimization.
Well, it is no different from the usual days, during fasting does not mean you have to limit daily activities. It is precisely with a lot of activity that relies on the work of bones and muscles of the body, it can actually further optimize bone health and prevent its loss.
Therefore, even though you are fasting, you are still encouraged to maintain bone health. Because, different eating patterns during fasting can weaken some of the functions of the human body. Because the body does not get any nutrition for about 14 hours of fasting.
In fact, whether fasting or not, the amount of nutrients needed by your body remains the same, including the need for calcium and vitamin D that are important for bones. So because of the many activities that you carry out and nutritional intake that is not as optimal as a normal day, it is important to maintain good bone health during fasting. This aims to prevent the decline of normal bone function.
How to maintain bone health during fasting?
Fasting is not a barrier for you to keep active. You can apply the following methods to maintain bone health during fasting:
1. Get enough rest
Sleeping time during the fasting month will change, you have to get up early to dawn and worship until evening. It is also possible that your nighttime sleep will shift slightly. So, it is important to keep the body fit during fasting, because this will affect bone health while on the move the next day.
Try to always get enough sleep, at least 7 hours a night. Even though it looks trivial, adequate rest can prevent you from feeling tired. That way you can ease the work of bones during the activity the next day. After all, during sleep your bones repair tissue so that their function remains strong and awake.
2. Regulate food intake
You don't have to eat too much food during dawn or breaking fast to meet your daily nutritional needs. Eating in sufficient quantities but containing balanced nutrition is the key.
Indirectly, what you consume will affect your body's endurance and your bone health. So, you must be careful in arranging what foods and drinks are right for consumption at dawn and breaking fast.
Choose foods and drinks that are rich in vitamin D and calcium such as milk, mushrooms and green vegetables.
3. Take supplements
If you want to maintain bone health during fasting, make sure the important intake needed by the bones is well-fulfilled, namely calcium and vitamin D. Calcium builds bone tissue, while vitamin D is responsible for helping the body process and absorb the calcium. That is why, these two nutrients are the foundation of healthy bones.
You can get natural sources of calcium from milk, anchovy, eggs, broccoli, spinach, bok coy, tofu, oranges, and so on. While vitamin D is a nutrient that you can easily get from food and sunlight. The body will automatically produce vitamin D when exposed to sunlight. However, you can also make ends meet by eating food sources of vitamin D such as tuna, sardines, milk, beef liver, egg yolks, and so on.
Apart from food and sunlight, you can also optimize your body's calcium and vitamin D needs by taking supplements that are rich in calcium and vitamin D. That way, you can still move smoothly while maintaining bone health during fasting.
4. Keep exercising regularly
Living fasting is not an excuse to stop sports. However, if you want to exercise in the fasting month, the best time is after breaking. Because at that time the energy in the body has recovered thanks to food and drink intake. In addition, you can also do it 1 to 1.5 hours before breaking the fast. Both are fine, you just adjust it to your body's abilities.
