Rise Healthy, It's Time to Transform After Ramadan!

Kapanlagi.com - After a full month of fasting, many of us feel significant changes in our eating patterns and lifestyles. The regular eating habits during Ramadan often change drastically after Eid, with temptations of fatty and sweet foods that are hard to resist. As a result, our health can be affected, ranging from weight gain to digestive issues.

However, don't worry! The post-Ramadan moment is actually the perfect time to restart healthy habits. It's time to reset your diet, improve sleep quality, and exercise regularly to keep your body fit.

Remember, fasting is not just about refraining from hunger, but it can also be a starting point to form healthy habits that we need to maintain after Ramadan ends. So, how do we start a healthy lifestyle again after Ramadan?

Here are practical steps that can be applied gradually, so our bodies can regain fitness and stay healthy in the long run. Let's start our journey towards a healthier life!

1. Return to a Balanced Diet

After celebrating Eid, it is important to readjust our eating patterns to maintain health, especially from the effects of consuming high-fat and sugary foods that are abundant during the celebration.

One smart step to restore body balance is to regularly consume healthy foods.

Let’s start reducing traditional Eid dishes that are rich in coconut milk and oil, and switch to fresh vegetables, fruits, and healthy protein sources like fish and nuts.

In addition, applying the 80/20 eating principle can be the key to success; where 80% of our daily menu consists of nutritious foods, while the remaining 20% can be more flexible, as long as it remains within reasonable limits.

In this way, we can enjoy food wisely while still maintaining our health!

2. Maintaining Hydration and Reducing Sweet Drinks

After a month of fasting, it is important for us to pay attention to our water intake to support optimal body metabolism. During the month of Ramadan, our fluid consumption patterns change, so after Eid, we need to commit to maintaining good hydration.

According to recommendations from WHO, ideally we should consume at least 2-3 liters of water every day. Let’s avoid sweet drinks like syrup, soda, or packaged beverages that will only increase blood sugar levels and potentially lead to weight gain.

If you feel bored with plain water, try refreshing alternatives like infused water or natural fruit juice without added sugar.

Besides being healthier, these options also help detoxify the body from heavy foods that we may have enjoyed during the Eid celebrations.

3. Restoring a Regular Sleep Pattern

The month of Ramadan indeed brings blessings, but it often changes our sleep rhythm due to the habits of pre-dawn meals and spirited night worship.

Unfortunately, these changes can continue even after Eid, leading to sleep problems such as insomnia or fatigue that disrupts daytime activities.

To restore a healthy sleep pattern, it is important to set a consistent bedtime, such as going to bed at 10:00 PM and waking up at 6:00 AM, so we can achieve the ideal sleep duration of 7-8 hours each night.

Additionally, reducing gadget use before bedtime is also very helpful as the blue light from phone screens can interfere with the production of melatonin, which is important for a good night's sleep.

So, turn off your phone and TV at least 30 minutes before bed so your body can rest better!

4. Get Active Again and Exercise

After a month of restraint and reducing physical activity during fasting, it's time for us to get excited about exercising post-Eid!

Don't let our bodies get trapped in lazy habits that will only make our minds continuously think about hunger and fatigue.

Start moving again by exercising regularly 3-4 times a week, at a light to moderate intensity.

You can choose enjoyable activities like walking, jogging, yoga, or strength training with light weights.

For beginners, just start with 15-30 minute sessions each day, then gradually increase according to your body's ability. Come on, refresh our bodies and minds by exercising!

5. Avoiding Bad Habits Like Smoking and Fast Food

During the fasting month, many smokers managed to reduce their smoking frequency, only being able to enjoy cigarettes after breaking their fast. However, unfortunately, after Ramadan is over, many fall back into old habits, even "getting revenge" by smoking more often.

This is the perfect time to transform and gradually quit smoking. One way to do this is by replacing the smoking habit with positive activities, such as chewing sugar-free gum or increasing physical activity to relieve stress.

Additionally, it's also important to avoid tempting fast food, so as not to fall back into poor eating patterns.

After a full month of enjoying healthy meals during sahur and iftar, don't let yourself fall back into the junk food trap that is high in trans fats and sodium, which can increase the risk of heart disease and high blood pressure.

Let's maintain our health and make positive changes!

(kpl/rao)