8 Tips for Staying Strong During Fasting
Fasting is an act of worship that involves abstaining from food, drink, and other things that invalidate the fast from dawn to sunset, done with the intention of pleasing Allah SWT. In Islam, the obligatory fast for Muslims is during the month of Ramadan. The command to fast is mentioned in the Quran, Surah Al-Baqarah, verse 183, which requires Muslims to fast during Ramadan.
Suhoor (pre-dawn meal) helps maintain energy levels for longer. Choose foods containing complex carbohydrates such as brown rice, oatmeal, protein, and fiber.
Drink enough water during suhoor and iftar (breaking the fast) to prevent dehydration. Use the 2-4-2 pattern: 2 glasses at iftar, 4 during the night, and 2 at suhoor.
Eating too much sugar can make you feel hungry quickly, while oily foods can make you feel weak.
Fruits and vegetables are rich in fiber and vitamins that help maintain stamina during fasting.
Try to get enough sleep so you don’t feel sleepy and weak during the day.
Avoid strenuous physical activity in hot weather to keep your energy levels stable.
Light exercise, such as a leisurely walk before iftar, can help keep your body fit.
Fasting is not just about abstaining from food and drink, but also about training patience and self-control. A strong intention helps you stay motivated.
To stay strong during fasting, the key is a balanced diet, adequate fluids, good rest, and maintaining a positive spirit. (Z-4)
Source: rspondokindah, dinkesacehprov
Uncontrolled carbohydrate consumption during suhoor can trigger metabolic disorders, especially in the pancreas and kidneys.
As a simple guideline, ideal weight loss ranges from 0.5–1 kg per week, or no more than 4 kg during a full month.
Around 19 percent of people experience weight gain during Ramadan due to overeating during iftar.
Physiologically, fasting can help balance estrogen and progesterone hormones and support a healthier ovulation process through reduced insulin resistance.
The public’s enthusiasm for iftar meals is driven by the presence of various foods or drinks that are rarely found outside of Ramadan.
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