Doing activities while fasting at the beginning of the month of Ramadan becomes difficult because the body has not been able to fully adjust to the existing conditions. Feeling tired, weak, lazy, and sleepiness is often experienced by Muslims who are fasting. However, this condition can be overcome with the intake of nutrients and vitamins the good one, especially vitamin C and Zinc.
Fasting in Ramadan is one of the five pillars of Islam that every Muslim must carry out. Muslims do it by fasting for a whole month, from sunrise (imsak) to sunset or when the Maghrib call to prayer is heard. Fasting during the month of Ramadan can have good effects on your health if done properly. One of the health benefits of fasting is that it can lose weight by burning fat to produce energy. In addition to fat, cholesterol levels and your blood pressure will also be reduced. Endorphin levels will increase after a few days of fasting, this condition can make you more alert and give you an overall feeling of well-being.
Despite having many health benefits, fasting is not as easy as one might think. Usually, at the beginning of fasting or during Ramadan, some people will feel tired, weak, sleepy, constipated, dizzy, and dehydrated, especially when the body lacks nutrients, vitamins and minerals. Lack of nutrients can cause the body's immune system to weaken so that the body becomes vulnerable to infections that can cause the body to feel tired, weak, and sleepy all day.
Atired bag and TBoost Immune System
So that fasting goes well and does not interfere with health, we need a balanced nutritional intake and adequate fluids. To prevent muscle breakdown, food must contain enough calories. Make sure your food and drink at suhoor and iftar contain sufficient nutrients, vitamins and minerals. For example fruit and vegetables, meat, fish, milk, foods that contain carbohydrates, rich in fiber, fat, and sugar. The reason is that foods that contain complex carbohydrates can help release energy slowly during long hours of fasting.
When fasting, the body really needs nutrients and vitamins, one of the most important vitamins for the body is vitamin C. Vitamin C is effective for protecting the immune system, preventing cardiovascular disease, pregnancy problems, eye diseases, and skin problems. Vitamin C levels can be an ideal nutritional marker for your body's health.
The following are the functions of vitamin C for your body:
- Protects body cells and keeps them healthy.
- Associated in the production of collagen to maintain connective tissue which is important in maintaining the strength of body organs such as skin, bones, and blood vessels.
- Helps wound healing.
- Increase the absorption of iron from the food we consume.
- Protects against free radical damage, toxic chemicals, and pollutants such as cigarette smoke. Free radicals themselves also have the potential to increase the risk of suffering from cancer, heart disease, and arthritis.
Meanwhile, zinc supplements are needed by the body to help the body's growth process and maintain health. Zinc is a type of metal that is useful for helping the immune system work and has been proven to help reduce mortality from pneumonia and diarrhea, as well as prevent respiratory infections. Zinc deficiency can lead to poor night vision, prolonged wound healing, decreased sense of taste and smell, decreased ability to fight infection, and poor development of reproductive organs.
Given the importance of vitamin C and zinc to maintain your immune system, of course you don't want to lack these nutrients while fasting. Lack of vitamin C and zinc can put you at risk for disease and ultimately cause you to feel tired and weak while fasting. The main source of vitamin C and zinc can actually be obtained by eating a variety of foods. Vitamin C is found in many vegetables and fruits such as oranges, papaya, broccoli, to chilies, while zinc is found in protein-rich foods such as meat, various seafood, and nuts. When fasting, often the consumption of foods including fruit, vegetables, to protein-rich foods that are sources of vitamin C and zinc will also decrease. If this is the case, taking vitamin C and zinc supplements is a good alternative to prevent you from being deficient in these nutrients. You can also choose to take a multivitamin that contains vitamin C and zinc in one tablet to get both benefits at once.
Tips for Choosing the Right Vitamin Supplement
Vitamin and mineral supplements provide a variety of nutrients that are also found in food. Vitamin supplements are usually in the form of caplets, chewable tablets, powder, and liquid. Here are some tips for choosing the recommended supplements:
- Check the expiration date contained in the packaging of multivitamin supplements, do not consume more than the expiration date.
- If you prefer to buy a generic multivitamin supplement, then choose one that contains the same vitamins as well-known brands.
- Make sure the vitamin supplements you buy are registered with the Indonesian Food and Drug Administration (BPOM).
- Check the content of vitamin supplements on the packaging label. Make sure you do not have allergies to these ingredients.
Not only during fasting, intake of vitamins and other nutrients is needed to help the metabolic process and increase energy during activities. For that, you are advised to complete the nutrients your body needs, either from food or vitamin supplements. Do not forget to always consult a doctor about the type and dosage of vitamins that are right for you.