Table of contents:
- Why at the beginning of the fasting period the body feels weaker?
- Important nutrition at breaking and dawn so you don't get weak during fasting
- 1. Complex carbohydrates
- 2. Zinc
- 3. Vitamin C
Entering the fasting month, it is important for you to keep your body fresh and energized every day. Indeed, when it is done, fasting feels easier and more refreshing. However, in the first days of fasting, the body tends to be weak and weak.
Why do you think weakness during fasting is usually the worst in the first days, huh? Is there a way to avoid it? Well, see complete information about body weakness during fasting below.
Why at the beginning of the fasting period the body feels weaker?
When you fast, your body is deprived of nutrients for hours after suhoor. In fact, the body needs carbohydrates which will be processed into sugar. Then the sugar will be processed into your fuel or energy source throughout the day(4).
However, according to an expert on the endocrine system and metabolism, dr. David McCulloch, this energy source only lasts a few hours after you eat(4). This is why during the day and evening your body starts to lose energy and you become weak.
Don't worry, your body is able to adapt to changes in your diet during fasting(1). Your body will start reading your new habit, which is that it will not get any more carbohydrates until it's time to break your fast. So, the body will store sugar for a longer time than usual. If when you are not fasting, the sugar from carbohydrates is immediately burned in just a few hours, the fasting time of sugar will be burned slowly, that is, until it is time to break the fast.
However, this adjustment couldn't happen in the blink of an eye. It can take the body several days or even a week to adapt to this process(1). So, usually you will only feel tired and weak at the beginning of the fasting month.
Important nutrition at breaking and dawn so you don't get weak during fasting
To prevent weakness during fasting, especially in the first days of Ramadan, make sure your body is getting the following important nutrients.
1. Complex carbohydrates
During Suhoor, consume more complex carbohydrates than simple carbohydrates. Simple carbohydrates contain more sugar while complex carbohydrates contain more fiber and yeast(7).
By consuming complex carbohydrates, the processing of carbohydrates into an energy source lasts longer. So, your body can last hours before breaking the fast without intake of carbohydrates again in the afternoon or evening. Increase your intake of complex carbohydrates from processed whole grain products, vegetables, fruits, and nuts(7).
2. Zinc
As explained by a clinical nutritionist from the United States Dr. Josh Ax, zinc or also known as zinc is needed to process carbohydrates in the body. If you are deficient in zinc, the carbohydrates you eat at dawn will be difficult to convert into energy(3). As a result, you will feel weak when fasting all day.
For that, make sure you meet your zinc intake at dawn and breaking the fast. Choose a menu that is rich in zinc, such as beef or goat. However, eating meat at dawn and breaking the fast is not sufficient for zinc in a day. So if necessary, during sahur and iftar you can take supplements that are rich in zinc.
3. Vitamin C
Weakness during fasting can also be caused by weakened endurance(5). The reason is, when fasting the body does not get as much and as complete as usual. As a result, your immune system has a hard time keeping you healthy. One way to maintain endurance is to consume vitamin C.
Therefore, don't forget to eat vegetables and fruits that are rich in vitamin C such as guava, red chilies, and broccoli. If necessary, you can also take supplements that already contain vitamin C as well as zinc after eating the meal, or after breaking the fast. This can help you maintain your stamina in the early days of fasting and throughout the month of Ramadan.
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