JAKARTA, (30/06) – Ramadan is a month full of blessings for Moslems. For one full month, Moslems throughout the world perform fasting as part of their worship process. But the different pattern and eating time certainly became a separate challenge for those who are fasting. Looking to this matter, this time the SOHO #BetterU health education event which is routinely conducted by SOHO Global Health, takes the “Healthy Fasting, Blessedness Fasting” as its theme.
“Of course as part of the Indonesian community it is rightly that SOHO Global Health participates in giving contribution to the community. This time, by conducting a health education event we provide tips on method of how to fast and stay healthy, with good stamina and at the same time having high body endurance. This is certainly also our real action to show that we indeed want to provide the best to the community, particularly in the health field” Said Ludovic Toulemonde, Senior Executive Vice President Healthcare, SOHO Global Health.
During fasting time, the applied eating pattern is in the morning before dawn and also towards the evening. Thus during fasting time the body adjust its metabolic and immunity system for 8 to 12 hours every day. The three-times-a-day eating pattern which has become the custom of the Indonesian community, will naturally make the body feels fatigue and sleepy during fasting time.
According to Dr Adhisti Pritalina of Pertamina Hospital, South Jakarta during the 12 hours of fasting time the body will take the reserved glucose in the form of glycogen stored in the heart and muscle to be used as energy. Glycogen is then converted through the glycogenolisis process into energy that can be used by the body. Besides that, the body also uses some amount of protein as additional energy during 12 hours. It is this process that causes the body to feel fatigue.
But the positive impact of fasting is because of no food intake during fasting time the gastric load is not heavy and focuses only on digesting food. While the digestive tract is resting and not digesting any food this organ has the chance to release useless materials that stick on the intestinal wall. With fasting the body organs can rest for several hours. This condition will be used by the body to repair damaged body cell tissues.
“While fasting the body can have the chance to reduce the LDL level or bad fat, but due to the shortage of nutrition intake it will be very good if supplements are added for body endurance. Besides that, also pay attention on the sahur/dawn menu because this will influence the metabolism system for one day” add Dr. Adhisti.
Some issues to be attended to during fasting for a healthier fasting are among others:
1.Choose the right food at dawn and when breaking the fast:
The total kalori should be adequate but not excessive. Balance the carbohydrate, fat, protein, vitamin and mineral, as well as fibre. Eat more fruits and vegetables as sources of vitamin and mineral. Avoid fruits such as star-fruit, cucumber and tomato because these fruits will cause frequent urination and will quickly make you thirsty. Avoid high carbohydrate foods, such as granulated sugar, palm sugar and excessive amount of flours. This will quickly increase the blood sugar and production of insulin in bulk that will cause the decrease of blood sugar level especially at sahur/dawn. This will cause the body to feel fatigue, weak and sleepy during fasting time. Eating excessive amount of salted fish will cause excessive thirst. Avoid fatty and oily foods, or coconut milk that will cause stomach pain and body weight addition. To avoid bad breath avoid excessive consumption of protein, meat, fish, garlic, petai, and durian.
2.Watch your Hydration:
While fasting the body is very vulnerable towards dehydration. The drinking pattern of minimum 8 glasses per day can still be used. Take two glasses at dawn, two glasses at fast-breaking and four glasses at night with an interval of one hour.
The changed eating pattern will be an obstacle to the intake of micronutrient. Particularly for those who do not have the opportunity to eat at dawn, the nutrition intake will be imbalanced. Choose Echinaceae herbal based supplement to fulfill the need for micronutrient. Those who work outdoor and exposed to free radicals, are particularly in need of consuming immunomodulator supplement while fasting. This is necessary to keep your body endurance in prime condition even when you are fasting.