Fasting in the midst of the COVID-19 pandemic is a challenge for everyone. In addition to having to endure hunger for more than 12 hours, you are also required to always be able to maintain your health so you are not easily infected with the Corona virus. However, you can still go through Ramadan with wisdom, especially if you apply the healthy and productive tips below.
The month of fasting is a moment to increase worship, from before sunrise to sunset, and after. Body health during fasting for a full month must be more maintained so that this worship can run smoothly, especially in the midst of the COVID-19 pandemic.
7 Tips for Fasting in the Midst of the COVID-19 Pandemic
Corona virus spreads very quickly and easily causes infection, especially in people who have weak immune systems. Therefore, you should not ignore the precautions to prevent the transmission of the virus that attacks the respiratory system by maintaining the body's resistance.
So, in order to stay healthy and productive during the fasting month of Ramadan in the midst of the COVID-19 pandemic, apply the following tips:
1. Meet nutritional and fluid needs
When fasting, you are prohibited from eating and drinking from dawn to dusk. In order not to lack energy and vitamins and minerals needed by the body, you need to eat nutritious foods during sahur or iftar.
Complete your suhoor and iftar menus with foods that are rich in complex carbohydrates as an energy source, protein that can maintain endurance, and fiber to facilitate digestion. In addition, keep drinking enough water, starting from iftar until before dawn, so that your body does not lack fluids (dehydration).
Reduce consumption of unhealthy foods and drinks, such as fast food (fast food), fried foods, and foods that contain lots of sugar. Also reduce consumption of sugary drinks and caffeinated drinks, such as tea and coffee, because they can trigger dehydration.
2. Stay active and exercise regularly
It's normal for you to feel more weak and lethargic when fasting. However, this doesn't mean fasting can be an excuse for you to laze around all day. Even though you are fasting, you must stay active and exercise regularly.
Do exercise 3-5 times a week with a duration of 15-30 minutes. Choose an exercise that is light and doesn't sweat too much, for example sit-ups, yoga with relaxing movements, or lifting light weights at home.
If you want, you can take a leisurely walk around the housing as well, really. But you have to remember, keep applying physical distancing aka keep a distance from other people at least 1-2 meters.
If the area around your house is crowded, you should not leave the house first. You can walk inside your house, starting from the front yard, terrace, living room, then to the kitchen. If your house has two floors, you can also go up and down stairs. Do not be underestimated, this also includes sports, you know.
3. Get enough rest
During the month of Ramadan, not a few people get up early to pray. Many housewives also wake up very early to prepare for sahur. If you do that too, try not to reduce your sleep time, okay?
Although it sounds trivial, whether or not enough sleep and rest has a huge effect on the body's immunity, you know. If you don't get enough sleep and stay up a lot, you can be more easily infected with germs, including the Corona virus.
So, so that you stay healthy while fasting, try to get enough sleep and rest, okay? You can replace the lack of sleep at night with a nap or go to bed earlier at night.
4. Do worship at home
Ramadan is closely related to worship together in the mosque. However, in order to break the chain of transmission of COVID-19, it is recommended that you continue to apply physical distancing. So, you should worship at home.
Even at home, you can still perform tarawih prayers in congregation with your family, really. You can also recite the Koran and listen to lectures from TV or radio together. That way, you can get closer to your family, right?
5. Friendship in other ways
The fasting month is also a moment that cannot be separated from friendship activities. However, in the midst of the outbreak of the Corona virus as it is now, it is better for you to postpone gathering with relatives or relatives directly to reduce the risk of spreading this virus.
Don't be sad just yet. By using the telephone, gadgets, and an internet connection, you can still stay in touch with your family without putting them or yourself at risk of being exposed to the Corona virus.
After all, the essence of friendship will not diminish even if it's just over the phone, really. If have smartphone, you can even still meet face to face through video calls.
6. Keep vaccinating
Even though you are fasting, the COVID-19 vaccine must still be carried out. The goal is to achieve herd immunity or herd immunity, so that the chain of transmission of the Corona virus can be broken as soon as possible.
Given that the second phase of vaccination is already underway, the third phase of vaccination for the general public is likely to start soon and possibly in the month of Ramadan. Vaccination while fasting will not break your fast. So, you don't have to worry.
However, if you still have doubts that giving the vaccine can break your fast, you can do it at night, after breaking your fast, or after performing the tarawih prayers. Try discussing the vaccination schedule with the vaccine provider's health facility, okay?
7. Undo the intention to go home
Undoing the intention to go home will not reduce the sanctity of this blessed month. You actually did a good deed because you protected your family and others from the risk of being infected with the Corona virus.
In addition to preventing the COVID-19 outbreak in Indonesia from expanding, you can also save money, you know. You can use the money that you prepare for homecoming expenses for other needs or maybe give charity to people affected by this epidemic.
You can also save the money first and use it to return home at another opportunity, when the COVID-19 pandemic has ended.
Living the month of Ramadan during the COVID-19 pandemic will indeed be very different from the usual months of Ramadan, especially those that involve gathering and worshiping together. However, keep in mind that this is done in the public interest. Protecting others is also part of worship, right?
By applying the tips above during the month of Ramadan, you can continue to worship smoothly, while maintaining health and suppressing the spread of the Corona virus.
In addition, don't forget to always take preventive measures, such as regularly washing your hands with soap and clean water, wearing a mask when sick or when you are outside the house, and applying coughing and sneezing etiquette.
If you or a family member at home experience symptoms of Corona virus infection, immediately self-isolate and contact hotline COVID-19 at 119 Ext. 9 for further directions.
If you still have questions regarding COVID-19, you can chat directly with the doctor through the ALODOKTER application. In this application, you can also make a consultation appointment with a doctor at a hospital.
