Tips for the body to stay in shape during fasting during the Covid pandemic

Entering the month of Ramadan, Muslims have an obligation to fast. In fact, efforts to prevent infection during the COVID-19 pandemic are consuming nutritious foods to maintain body fitness. So, how do you keep your body in shape while fasting during the COVID-19 pandemic?

Various tips to keep the body in shape during fasting during the COVID-19 pandemic

During the COVID-19 pandemic, it is important to keep the body in shape to avoid the virus. One of the keys is to eat nutritious food, maintain cleanliness, and adopt a healthy lifestyle.

However, during fasting, you sometimes feel sluggish because you have not eaten food for about 12 hours. How to anticipate this? Here are tips that you can practice at home, to keep your body in shape during fasting during the COVID-19 pandemic.

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1. Consume nutritious food at dawn and breaking the fast

The main key to keeping the body in shape is eating nutritious foods. When fasting in the midst of the COVID-19 pandemic, you can apply it at dawn and breaking your fast.

Sahur

Don't miss the sahur during fasting because this can cause you to become weak and your body is not fit for the whole day. Choose foods that contain starch to get energy and are also high in fiber, so that fasting can be carried out smoothly during the COVID-19 pandemic.

In addition, starchy foods can help you feel fuller and are also good for digestion. Here are some recommendations for foods that you can consume at dawn.

• Oatmeal
• Cereals
• Rice
• Yogurt
• Bread

Apart from starchy foods, protein-containing foods can also be an option. Reporting from Healthline, some studies have shown that consuming about 30% of dietary calories from protein can reduce hunger.

breaking the fast

When breaking the fast, avoid overeating. This can actually cause your stomach to feel bloated. Instead, open it with water, low-fat foods, and foods that contain natural sugars to energize the body, such as juices and smoothies without added sweeteners, dates, fruit, or soups.

After breaking your fast, eat a balanced diet consisting of carbohydrates, protein and fiber. Foods with balanced nutrition can keep the body in shape during fasting and during the COVID-19 pandemic.

Shop for nutritious food

The COVID-19 pandemic may require you to stay home. Therefore, you can cook more often for sahur and iftar. This also needs to be done to keep the food consumed clean, healthy, and avoid going outside during COVID-19.

Also make sure you have bought the necessary food ingredients. During fasting in the midst of this COVID-19 pandemic, choose food ingredients that are fresh, but can last up to the next week to avoid shopping every day. Also adjust these food ingredients to your nutritional needs so that your body stays in shape during fasting.

2. Sufficient water needs

Dehydration can result in weakness and fatigue during fasting. For that, you must still meet your water needs during fasting, which is eight glasses a day, to keep your body in shape. You can do this at dawn, breaking your fast, and at bedtime to meet these fluid needs. This also needs to be done to maintain a healthy body during the COVID-19 pandemic.

3. Moderate exercise to stay in shape during fasting

Exercise is really needed to keep the body in shape. However, of course there are special ways to do sports during fasting, such as doing light exercise, when should exercise be done, and other provisions.

However, during COVID-19, it may be difficult for you to realize this because you have nowhere to go, including to the gym or the field. Therefore, do light exercise around the house to keep your body in shape during fasting and during COVID-19.

4. Get enough sleep

Getting enough sleep can reduce stress. Controlling stress is needed to maintain mental and physical health amid the COVID-19 pandemic.

In addition, sleep is also good for maintaining body fitness during fasting. Make sure you get 6-8 hours of sleep a day so you don't tire easily during fasting and during COVID-19.

5. Pay attention to cleanliness

The main thing to prevent transmission of COVID-19 is to maintain cleanliness. You need to wash your hands frequently and take off any shoes, jackets, bags, and other items you carry as soon as you go outside.

With a clean self and environment you can keep your body healthy and fit which is needed during the COVID-19 pandemic and also during fasting.