JAKARTA - During the month of Ramadan, sleep and eating patterns have changed drastically. The habits of getting up and down, tarawih worship, to changing eating hours often make the body feel weak and less energetic.
According to the General Doctor of the Jakarta Port Hospital, dr. Naharuddin, the first 10 days of Ramadan is an adaptation phase that affects the body's metabolism. "Obviously, those who usually get food intake three times a day are now only two times, so the metabolic system needs to adapt to producing energy from glucose and carbohydrates," he explained.
In this phase, the body also decreases blood sugar levels, which cause weakness. However, the body will adapt to producing the hormone gluukon which breaks fat into energy.
Healthy Sleep Pattern During Fasting
Changes in sleep patterns often cause a lack of concentration and headache. To overcome this, dr. Naharuddin suggested sleeping early, avoiding caffeine at dawn, and taking time to take a short nap (power nap). "Adequate sleep, about 7-8 hours a day, helps the body stay fresh and fit during fasting," he added.
Benefits Of Fasting For Mental Health
Apart from having a physical impact, fasting also affects mental health. According to research, fasting can increase focus, make the mind more positive, and give a sense of calm after praying and praying.
Tips On Maintaining Health During Ramadan
In order to stay fit throughout Ramadan, here are some tips that can be done:
1. Physical preparation Before Ramadan, reduce high-carb foods and increase the consumption of vegetables and fruit.
2. Enough Liquid Intake Drink at least 8 glasses of water from breaking the fast to prevent dehydration.
3. Avoid Excess Sugar Choose dates or fruit as a natural energy source compared to high sugar foods.
4. Eat Slowly When Opening Starting with a small portion before continuing to eat after the Maghrib prayer.
5. Don't Miss Sahur Sahur is important to maintain energy throughout the day, even if it's only with snacks.
6. Do Light Physical Activities Walk or stretch after breaking the fast can help maintain fitness.
7. Enough sleep Ensure adequate rest so that the body remains fresh even though the sleep schedule changes.
The month of Ramadan is not only about holding back hunger and thirst, but also a moment to improve the quality of life. By maintaining physical and mental health, fasting can be lived more comfortably and solemnly.
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