JAKARTA - Feeling sleepy during fasting is often a challenge, especially for those who have to work since morning or drive long distances.
This excessive drowsiness is usually triggered by fluid intake, changes in sleep patterns, and even the wrong choice of fasting menu can make the body feel tired and difficult to concentrate. Therefore, the strategy of regulating food during sahur is the key to keeping energy stable throughout the day.
Community doctor and nutritionist Dr. Tan Shot Yen, M.Hum emphasized the importance of eating a balanced nutritious meal during sahur to help maintain focus during fasting.
When contacted by ANTARA on Tuesday, the graduate of the Faculty of Medicine, University of Indonesia, explained that the composition and amount of food eaten during sahur greatly affect blood sugar stability.
He reminded that consuming high sugar foods during sahur can actually trigger a rapid spike in blood sugar levels.
"The spike in blood sugar will be followed by insulin chasing which tries to suppress blood sugar so that it returns to normal. This series is what makes the concentration drop," said Dr. Tan.
According to him, about two hours after eating food with high sugar content, blood sugar levels can rise sharply and then drop drastically. This condition then triggers a feeling of weakness, drowsiness, and difficulty focusing.
In order for this not to happen, he advised the public to apply a balanced diet during sahur. The menu does not need to be excessive, but it must be complete and according to the body's needs.
"Sahur is balanced nutrition, a complete but simple menu, not luxurious or complicated. Follow the concept of Isi Piringku," he said.
Isi Piringku is a guide from the Ministry of Health to encourage people to apply a balanced nutrition principle. In the guidelines, half of the plate is recommended to contain vegetables and fruits as a source of vitamins, minerals, and fiber. Meanwhile, the other half is filled with staple foods that are sources of carbohydrates as well as dishes that contain plant and animal proteins.
Dr. Tan again emphasized that the ideal sahur menu should consist of carbohydrates as an energy source, protein to maintain a longer feeling of fullness, and vegetables and fruits to maintain optimal digestive and metabolic functions during Ramadan fasting.
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