This year, Ramadan falls on mid-April to mid-May, a transitional period between rainy and dry season in Indonesia. Therefore, it is very common to encounter a hot afternoon and a rainy night. Especially during this pandemic as well, it is very important to maintain immunity and overall health so you face minimal hurdles during the fasting period. On this week's journal, we will be giving out some tips that you can implement to minimize your risk of falling sick during Ramadan. Read on!
1. Not sleeping too late
People who are fasting need to fulfill 2 meals in a day; iftar, which is a meal eaten after dusk, and suhoor, which is eaten before the break of dawn. Therefore, people often get up very early during Ramadan, say 4 am, or even 3 am when you are responsible to prepare for your family's suhoor meal. In order to not miss suhoor, you will need to sleep early. Try to get at least 7-8 hours of sleep, just like you would normally obtain, so you won't suffer from sleep deprivation and also good for your health in the long run.
2. Consume warm foods and drinks
During suhoor and iftar, it's also good to consume warm foods and drinks compared to cold ones. Other than being able to instantly warm your body up, this type of foods and beverages may also give benefit to your digestive system. For example, serving warm ginger chicken soup or other soup-based food during suhoor can be a good option to start your day with. You may also want to break your fast with dates and a glass of warm water or warm sweet tea in order to help boost your digestive system after a whole day of fasting.
3. Minimize exposure to cold air
It's logical to want to blast your air conditioner to the maximum during a hot day. However, try not to immediately do so after you came from outside. The sudden change in temperature could leave your body more vulnerable and may be prone to dizziness, as well as feeling under the weather. Also, it's best to not expose yourself to cold air when you are sweaty, as it may make you feel unwell afterwards.
4. Eat filling and equally nutritious meals
While you might be eating less food during Ramadan, it doesn't mean that you can just stuff anything into your system as a reward for a hard day's fasting. However, Ramadan should be the perfect time to start eating healthy if you've been striving to do so. Since you only have 2 chances per day to provide your body wth the nutrients it needs, you should be focusing on consuming high quality foods. For example, you might want to consume more fruits and vegetables to meet your daily fiber needs, as well as balancing your carbohydrate, protein, and fat intake. Don't forget to hydrate yourself properly to ensure that both your digestive system and immune system are working effectively as they should.
5. Consume immune-supporting supplements
Lastly, consuming natural supplements can be important to aid your health during the fasting period. Since you aren't able to consume as much foods as you usually may, supplements can help make up for it. For example, Herbana's Balance Madia Cold Ease is beneficial when you happen to be feeling under the weather, as well as combating cold symptoms. It is also made from natural plant extracts, and therefore safe to consume frequently with minimal side effects.