March 31, 2025 | 10:00 am
CANTIKA.COM, Jakarta - After a month of fasting during Ramadan, the body must adjust to a normal lifestyle. Health maintenance is important to prevent health problems due to changes in diet and activity. Here are some tips that can help you maintain health after Ramadan fasting:
1. Adopt a Balanced Diet
Returning to a balanced diet is crucial after fasting. Ensure that daily meals contain complex carbohydrates, protein, vegetables, fruits, and grains. Reduce excessive sugar consumption, saturated fat, and overly salty or coconut-milk-based foods. Choose natural foods and avoid processed foods to support body detoxification.
2. Control Portion Sizes
When eating, avoid consuming large amounts of food at once. Start with small portions, like water, and healthy snacks like fruits, then continue with nutritious main meals. This helps prevent digestive problems and allows the body time to adjust.
3. Meet Body Fluid Needs
Be sure to drink enough water between sips and while exercising to stay hydrated. Drink at least 2.5 liters of water per day. Avoid excessive caffeine and soda consumption, as they can increase urine production and lead to dehydration. Choose healthy drinks like water, sugar-free fruit juice, or milk.
4. Engage in Light Physical Activity
Even though fasting is over, continue to engage in light exercise like walking or yoga to maintain body fitness. Avoid sitting for too long and perform light stretches every morning. The best time for exercise is if you have free time in the morning or afternoon.
5. Manage Sleep Patterns Well
Strive to get 7-8 hours of sleep each night to recover energy and maintain health. Avoid going to bed too late, especially if you have to wake up for a makeup fast. Maintaining a regular sleep pattern helps the body readjust after changes in sleep schedules during Ramadan.
6. Increase Consumption of Vegetables and Fruits
Fruits and vegetables contain many essential vitamins, minerals, and fiber that your body needs. Choose a variety of fresh fruits and vegetables to support body recovery after fasting. Consuming dates, cantaloupe, watermelon, papaya, and avocado can provide maximum benefits.
7. Avoid Excessive Consumption of Fatty and Oily Foods
Fatty and oily foods, such as fried foods, can cause digestive problems and increase the risk of diseases. Limit their consumption and choose healthier foods, as boiled, steamed, or baked foods. Reducing sweet foods and drinks is also recommended to maintain health.
By consistently implementing the above tips, you can maintain health and return to a healthy lifestyle after Ramadan. Remember that changes in eating patterns and activities require adjustment, also paying special attention to your body's needs is important.
ANTARA | KEMKES
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