It is sad to see the truth that Ramadan must be lived during COVID-19 pandemic. No longer be able to gather, we must separate and keep our distance when fasting. Regardless of the circumstances caused by this pandemic, it is essential to remember that you must still follow a healthy pattern to fast safely.
It’s hard when we realized that we could no longer pray together in mosques, Suhoor or Iftar with friends and family this year. When it must follow the steps of social distance, Muslims around the world continue the tradition of fasting for a month.
Consider fasting during Ramadan to be a time to learn self-discipline and devote more time to prayer and reflection. It is important to remember that you must adjust your lifestyle to stay healthy for 30 days to maintain a healthy mental and physical condition.
Keep Healthy When Fasting
Don’t skip Suhoor
Getting up at a quarter in the night for Suhoor is indeed hard. No matter how tired or lack of sleep you are, be sure to set the alarm for Suhoor. No need to eat dense food, a glass of water with a bowl of warm rice with just a side dish is enough. Suhoor is very important to maintain the nutrition of your body during fasting all day. You will need energy throughout the day, and the Suhoor also prevents nausea, fatigue or lethargy during starvation.
If you want a quick meal at Suhoor, drink plenty of liquids like mineral water or a glass of tea and fresh warm milk. To meet carbohydrates and protein, eat bananas, egg sandwiches with whole wheat bread or a bowl of healthy cereal.
As far as possible, avoid caffeinated drinks like coffee or soda. Caffeine can cause dehydration and make your stomach heat up. Choose foods that are slow indigestion such as wheat, brown rice or plain white rice. Also, consume fiber-rich foods such as fresh fruit and vegetables to facilitate digestion.
Don’t be Lazy. Keep Moving.
Don’t make fasting an excuse to be lazy. Fasting does physically deplete the body, but it is important to stay active. Perform activities, as usual, for example, you are working from home, do your work under the flow.
It is highly recommended to do some exercises while fasting. You don’t have to lift heavy weights or make energy-draining movements. Mild exercise such as relaxing walking, stretching and yoga movements can maintain your body’s immunity.
Don’t Overeat During Iftar.
Your hunger will be relieved when iftar—a variety of delicious dishes that are presented at the dinner table, sometimes tempting. Unconsciously you devour a large bowl of sweet food or savoury fried foods to satisfy your hunger.
Don’t be greedy. Control the size of the meal and avoid junk food. Make sure the nutritional intake contained in your food is met properly. Choose whole grains, vegetables, fresh fruit, protein, and healthy fats to break the fast.
Nutrition that is fulfilled keeps you going during Ramadan. You can save a few pieces for break the fast the next day. Keep the fruit in the freezer for 15 minutes before consumption. Minerals and vitamins in fruit can provide the impetus for activities at night, for example, to exercise lightly, worship tarawih or recite the Qur’an until midnight.
When Should You Avoid Fasting?
Although obligatory for Muslims, fasting in Ramadan can be cancelled for people who are not in good health. It never hurts to consult a doctor on call or the nearest clinic if you feel unwell but wants to keep fasting.
You don’t have to fast if:
- You, the menstruating woman.
- You are pregnant or breastfeeding.
- People who travel long distances.
- Those who have an acute illness.
- Those with chronic diseases that are dangerous if fasting.
- Those who are mentally incapable for fasting.
- Older people.