Fasting is not a reason to decrease your logic and Stamina performance

The intake of food is reduced but the work increases, it may be experienced by you when the fasting month arrives. Logic performance and prime stamina are also needed to keep you working optimally even when fasting. The trick is to exercise and maintain a diet.

Fasting in the month of Ramadan is obligatory for Muslims who can. During fasting, food and beverages are prohibited from entering the mouth from sunrise to sunset. Fasting month can give a challenge, especially for those who work actively.

The absence of food and beverage intake for 12 hours is more likely to affect the body and brain performance. And surely, hunger and thirst will come. Hunger will usually appear about 3-4 hours after the last meal. And hunger will increase as time goes by.

But not only that the influence of hunger on the body. Fasting can affect the mood due to changes in dietary intake that change from a regular day. And when coupled with a decrease in rest hours, stress could lurk you.


fasting, performance, reasen to decrease
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Changes that happen to the body when fasting


When fasting, your diet will trigger the body to adapt to changes in food intake. Reduced food intake into the body will trigger some changes to the body's metabolism, namely:

  • Under normal circumstances, the main source of energy of the body is obtained from blood sugar (glucose). When the glucose supply is depleted, glycogen becomes a second energy source for the body. At the time of fasting, the body does not have food intake for hours. This causes the body to use fat as an alternative energy source when glucose and glycogen have been depleted.
  • Fat burning as an alternative energy source leads to weight loss and body cholesterol levels.
  • According to a study, the amount of fat tissue that is slightly pointed out associated with a decrease in heart disease risk. Also, it is also related to the reduction of cell resistance to insulin. That is, the cell becomes more sensitive to the signal given insulin so that blood sugar is easier to enter the cell to provide energy.

Compared with the moment of fasting, the organs in the body change function, namely:


  • The liver acts as the main controller of the body to provide energy reserves while fasting, which is by heart releasing sugar from its storage in the liver.
  • Gastric acid production decreased during fasting
  • The gallbladder thickening the bile fluid to prepare food.
  • During fasting, the pancreas withholds insulin hormone production. The pancreas also releases hormones that tell the liver and muscles to release a sugar reserve. Also, the production of enzyme digestion of amylase, lipase, and Trypsin is reduced.
  • When fasting, a fine bowel movement is reduced from usually to about once every four hours.

If not well prepared, there may arise some possible health problems when fasting, such as dehydration, headache, stress, heartburn or ulcer (dyspepsia), and constipation. This could decrease the performance of logic and stamina in carrying out daily activities.

Tips to maintain logic performance and Stamina stay Prima during fasting


During the fasting month, the working time may be less than the other months. Plus the Lebaran holiday that further shortens your working time. Consequently, it could be a workload to increase but work should be resolved more quickly and briefly. Physical performance, stamina, concentration, and logic performance are also needed more for activity and fasting to continue to go hand in hand.

Well, so that the effects described above do not be a barrier to your activity and fasting, there are many ways to keep stamina in prime and the performance of the logic remains functioning properly while fasting. Here are the tips:

Keep your intake


For fasting not to interfere with your daily activities, energy supply in the body is very important. It is obtained by not skipping Suhoor and breaking (Iftar). Sahur and breaking are equally important to do when fasting in Ramadan. Each has a different function. Suhur serves to provide energy during fasting while open serves to restore the lost energy when fasting. Maintaining food composition to stay balanced and not excessive also not less important.

When Sahur, the intake type must be a complete food menu with no excessive levels. Complete means it contains the entire main composition of food types i.e. complex carbohydrates, vegetables and fruits, chicken or fish, milk or dairy products, as well as foods that contain sugar and good fats. When Suhur, it is important to consume foods that are slowly digested by the body, such as fiber-rich foods and complex carbohydrates.

Foods rich in fiber will be slowly absorbed by the body. As a result, you will feel full longer. Also, because it is slowly absorbed by the body, fiber foods can easily pass through the gastrointestinal tract, thereby preventing constipation. Another benefit of fiber-rich foods is to keep bowel movements organized. Likewise with complex carbohydrates that help the body to release energy slowly during the fasting hours. In patients with type 2 diabetes, complex carbohydrates can help keep your blood sugar after eating. The complex carbohydrates you can get from grains and seeds, such as rice, wheat, wheat flour, oats, barley, and legumes (soybeans, peanuts, red beans, and mung beans).

Instructions on these types of food also apply to open intake. However, do not open your fast with heavy foods. Dates can be one of the options for your initial delicacies. It is also advisable to avoid processed foods, foods high in fat and contain high sugar, foods containing carbohydrates easily unravel such as flour, fried foods, and foods that are too salty during the break up to Suhur.

For fluid intake, drink 8-10 glass water from the open time until the Sahur. Avoid caffeinated drinks such as tea and coffee as it can make you want to urinate frequently. When opening, a choice other than white water is drinking fruit juice.

Sports


Do not get me wrong, exercise routine should be done while fasting because of its important benefits for the body, which is to help keep the body fit, keep the functions of the body system remains optimal, and maintain the metabolic rate of the body. However, it is important to remember, when fasting you can be dehydrated because the body continues to lose water and salt through urine, breathing, and sweat. If we do exercise, the body can also lose fluid, which is one to two liters in an hour of exercise. Lack of fluid intake while exercising can also cause a person to experience dehydration.

To keep the sport when fasting still gives a good effect on the body, needed careful planning, among others maintaining the adequacy of intake and choosing the right exercise. Exercise with light intensity is a type of exercise that is recommended to be done during fasting.

This is because mild-intensity sports tend to use energy reserves in the muscles (glycogen) as the energy source of the body. While the exercise of heavy intensity can cause the body to use fat as a fuel in a period that is not a short time so it can cause ketosis. Excessive ketosis triggers the buildup of ketone materials that if occurring will result in the body dehydration and impaired balance of chemical substances in the blood. Additionally, when the glycogen is depleted, the body can also be forced to use muscle proteins for energy. So it is not good for the body.

This type of light intensity exercise that you can do while fasting can be walking, yoga, and Tai Chi. In fact, just gardening and cleaning the house can also be done. But you should discuss in advance with the doctor about what sports suits you to practice during the fasting month and when the right moment, especially when you have a certain disease or health condition. If you feel dizzy during exercise, stop the activity immediately. You are also encouraged to immediately cancel the fasting when signs of dehydration such as urine very little or no, feel daze, or faint

If during fasting it turns out you are eating and drinking less, calorie intake is likely to decrease. With reduced calories, it means that the energy to activity is also less and the concentration will decrease. Well, for the workaround, you can also add health supplements to your menu. Many health supplements are circulating on the market to be chosen, but remember, well, you should really know what are the uses and side effects of each type of supplement. Choose supplements that are natural without preservatives, without chemicals, and do not cause side effects, as well as have been trusted and proved hereditary. Or you can also take supplements according to prescription and doctor's advice.

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