4 Tips For Living A Healthy Lifestyle So That Worship And Fasting Runs Smoothly Throughout Ramadan

Living a healthy lifestyle is very important to keep the body in shape, especially in welcoming the month of Ramadan. In addition to holding back hunger and thirst, Muslims also carry out various worship services such as tarawih prayers, tahajud, tadarus Al-Quran, to itikaf.

However, with more dense activities and longer duration of worship, maintaining body health, especially bones, joints, and muscles, it is something that needs to be considered so that they can carry out worship comfortably and optimally.

Especially if given the age, the body can experience natural changes such as decreased muscle mass, reduced bone density, and decreased joint flexibility.

This condition can affect comfort during worship. Therefore, here are some ways that can be done to maintain the health of the bone, joints, and muscles so that worship remains smooth.

During fasting, the body requires a balanced intake of nutrients to maintain energy and endurance. With more than 12 hours without food and drink, it is important to ensure that food during sahur and breaking the fast meets macro (carbohydrate, protein, and healthy fat) and micro (vitamins and minerals) needs.

Consumption of foods rich in calcium and vitamin D, such as low-fat milk, fish, and green vegetables, can help maintain bone density. Meanwhile, protein from meat, eggs, and nuts plays a role in strengthening muscles.

Meanwhile, magnesium and omega-3 contained in fish and nuts are also important to maintain joint health and body flexibility.

Despite fasting, exercise can still be done at the right time, such as before breaking the fast or after breaking the fast. Light physical activity, such as walking, yoga, or stretching, can help maintain body fitness and avoid joint rigidity.

According to the Chairman of the Indonesian Association of Osteoporosis (PEROSI), Dr. dr.men Z. Tamin, Sp.KFR, by staying active, the body is better prepared to undergo various worships without feeling tired easily or sore.

"Light exercise of about 40 minutes to 1 hour a day can maintain muscle and joint health, especially during Ramadan. There is no need to do strenuous exercise, just with activities that adjust to body conditions to stay fit," he explained as quoted from Anlene's press statement.

Maintaining the adequacy of body fluids is very important during fasting. Dehydration can cause muscles to tire easily, joints feel stiff, and the body loses energy.

Therefore, make sure to drink at least 8 glasses of water a day with the distribution of sahur, breaking the fast, and before going to bed. Reduce consumption of caffeinated drinks such as coffee and tea in excess because it can increase body fluid expenditure.

During Ramadan, sleep patterns tend to change because they have to wake up early for sahur and perform longer night services. Lack of sleep can make the body weak and powerless.

It is important to arrange a sufficient sleep schedule, around 7'8 hours a day, by sleeping early and taking advantage of a short break (power nap) during the day for 10'20 minutes to keep the body fresh.

Maintaining a diet, staying active, fulfilling body fluids, and getting sufficient rest will help the body stay fit so that worship can be done optimally. Let's prepare yourself as well as possible to stay healthy and strong throughout this holy month.