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Ramadan is a month that is mostly waited by Muslims around the world. In this Holy month there is blessings and all the good deeds will be rewarded in abundance. There is also the night of al-Qadr, a night worth a thousand night. On this month, the Muslims are required to fast to instill empathy to the unfortunate. Fasting should not be the reason for us to be lazy and inactive. Follow the tips below to stay energetic while fasting.
1. Get high quality food during suhoor
Suhoor or eat before dawn is one important element before observing fast. Suhoor helps to prepare the body to stay energetic throughout the day. So it is very important to choose the right food that is nutritious. Choose the food that is high in glycemic index so you will stay full for a longer period such as whole grains, oats, nuts as well as dates. Besides that, you can add other menu with proteins, vitamins and fiber such as eggs, fish and vegetable.
2. Get enough water
Each of us need 2-3 liters of water everyday so our body can function well. However, fasting become a reason to not get enough water. It is suggested to get 600ml-1 liters water during suhoor. Water mentioned here including milk, plain water or soup. While to get the remaining 1 liters – 1.4 liters after break the fast. However, avoid taking sweet drinks because it will make our body tired and weak.
3. Get a short 15-20minutes nap before afternoon prayer
Taking a short nap before afternoon prayer can reenergize our body. Taking a short nap for 15-20 minutes will rest our body and brain. This will help improve alertness and general well-being as well as recovers the loss of sleep during last night. Hence give back the energy to continue the remaining activities of day.
4. Do some light exercise
Don’t make fasting as a reason to not exercise. Exercise is good to improve the blood circulation in the body. This is a good way to increase the oxygen intake into our brain. Do light exercise every day for 5-10 minutes. You can do this even at your workplace. One of the easiest exercise to do is some hand and body stretching. You can do this even while sitting down!
5. Be modest during break fast
It is understandable that you are tired and hungry after a long day. However it is not a reason to load your tummy like there is no tomorrow. Make sure to plan your meal. It is better to keep it modest and follow the food class. It is even better to follow the concept suggested by the Malaysia’s Health Ministry to take meal in quarter, quarter, half. Which means a quarter plate is a portion for carbohydrates such as grains, potato and rice, a quarter for proteins such as fish and meat and a half part of the plate is for vitamins and fibers such as vegetables and fruits. Be mindful of oily food as it leads to increased cholesterol level.
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