What is fasting?

According to the Big Indonesian Dictionary (KBBI), fasting is deliberately avoiding eating, drinking and so on (especially those related to religion).

Another definition in the Islamic religion is that one of the pillars of Islam is self-restraint or abstaining from eating, drinking and anything that cancels it from sunrise to sunset.

Entering the holy month of Ramadan, Muslims are required to fast, where the average duration of fasting in Indonesia is 14-16 hours per day. During the fasting period, a person will definitely experience several changes, such as changes in eating patterns, changes in types of food, changes in activities, and fluid intake in the body.

For this reason, it is important for us to know what things influence a person's healthy lifestyle, including when fasting. However, first we need to know the definition of healthy itself.

According to the KBBI, healthy is the good condition of the whole body and its parts (free from disease); brings goodness to the body, originating from food and the environment; good condition until old age – due to diligent exercise.

Referring to the definition above, a person's healthy lifestyle includes:

• Dietary habit
• Rest Pattern
• Sports Pattern

The three points above are important to pay attention to so that we can continue to fast healthily.

Dietary habit

• At dawn, consume more fiber foods such as vegetables and fruit
• Increase your consumption of water just before Imsak
• When breaking the fast, start with water and sweet takjil
• Eat a complete meal with extra consumption of vegetables and fruit
• Reduce consumption of fried foods or foods containing coconut milk
• Reduce consumption of tea or coffee which is a diuretic or increases urine output
• Avoid heavy meals just before bed
• If you feel that your consumption of vegetables and fruit is not enough, jelly or jelly can help

How much water is needed when fasting?

Water requirements are around 30 ml/kg body weight.

For example, weight = 50 kg, then the need is around 30 ml x 50 (body weight) = 1500 ml

Needs can increase or decrease according to activity.

Rest Pattern

Based on the National Sleep Foundation journal, the following is the ideal duration of rest time based on age:

• Teenagers (aged 14-17 years) sleep 8-10 hours
• Young adults (18-25 years old) sleep 7-9 hours
• Adults (26-64 years old) sleep 7-9 hours
• Elderly people (> 65 years) sleep 7-8 hours

Sports Pattern

• Physical activity or exercise should be done just before breaking the fast
• In the first week of fasting, do exercise at a light intensity because the body is adjusting
• If you have certain medical conditions, consult first with doctor

What if you have to take medication while fasting?

• Consult your doctor regarding the time and dosage of medication consumed
• If the medication is for an acute condition (eg infection) make sure your doctor has given you permission to fast