The month of Ramadan has come. This year will be the second Ramadan during the COVID-19 pandemic. However, this situation does not reduce our enthusiasm for worshiping during fasting in this holy month. During the month of Ramadan, fasting for more than 12 hours means that our body does not get any food and fluid intake so we will get tired quickly while doing activities. Basically, our bodies need adequate nutrition and fluids to be able to support the performance of the body’s organs. So that during fasting your body condition is always in good health and worship remains smooth, here are some tips that you can do while fasting during this pandemic.
1. Fulfill the Needs of Nutrition and Fluid
The time of suhoor and iftar time is an opportunity for the body to recover from insufficient nutrition and lack of fluids after a day of fasting. However, many people still don’t understand how to manage a good diet so they don’t overdo it during fasting. Applying the principle of balanced nutrition is one easy way so that during fasting, food portions are maintained in quality and quantity. The principle of balanced nutrition (pedoman gizi seimbang) aims to provide an overview of daily food consumption patterns based on diverse food consumption principles according to needs.
Apart from that, you also need to know about my plate’s term (isi piringku) contents to know how many portions of food you should consume. The principle of this plate’s contents is to divide the plate into several parts, namely 1/3 of the contents are filled with staple foods; 1/3 contains vegetables, and the rest is filled with animal and vegetable side dishes and fruits. Do not forget to meet your fluid needs by consuming 2 glasses of water when Iftar, 4 glasses at night, and 2 glasses at dawn. You also need to pay attention to eating slowly and stop eating before you feel full.
2. Do Physical Activity When fasting, your body will become weak easily and you will tire more quickly than usual. However, this is not an excuse for you not doing any activities and just lazing around at home. You don’t need to do strenuous exercise, just exercise 3-5 times a week with a frequency of 15-30 minutes a day.
Choose exercise that suits your physical abilities. Exercise time can be done before iftar time, 30-60 minutes with a lower intensity. If you want to exercise outside your home or public space, don’t forget to keep your distance and wear a mask. But you should still exercise at home.
3. Get Enough Rest Apart from paying attention to nutritional needs and maintaining body fitness, adequate rest is also important. Lack of rest can reduce the body’s immunity and can affect the body’s metabolism. Get at least 6-8 hours of sleep at night and avoid sleeping late.
4. Maintain Personal Hygiene For the second time, we must carry out Ramadan side by side with the COVID-19 pandemic. This situation is a challenge in itself for us in carrying out worship. In addition to maintaining the heart and mind’s cleanliness, maintaining personal hygiene to keep the body and immune system healthy is an important thing to do.
To reduce the risk of transmission of the COVID-19 virus and other diseases, make sure to keep your hands clean by always washing your hands using soap and running water; cleaning the house regularly; try to shower immediately after traveling outside the house, and maintain oral hygiene by brushing your teeth after sahoor and breaking the fast.