How Fasting Affects the Body

dr. Amelya explained that fasting changes metabolism. The body first uses stored energy from the liver and muscles. After 12 hours, the body depletes these reserves and starts breaking down muscle tissue for energy. “The body first burns energy from the liver and muscles. When those run out, it breaks down muscle instead of fat,” she said. The body also adapts by slowing metabolism and regulating hormones. As glucose levels drop, insulin decreases, and glucagon rises to boost energy production.

What Is Balanced Nutrition?

Balanced nutrition means consuming a variety of foods in proper proportions to meet daily macronutrient and micronutrient needs. Macronutrients include proteins, carbohydrates, and fats. They provide energy. Micronutrients consist of essential vitamins and minerals. They support overall health. “To maintain energy levels and productivity while fasting, proper nutrition is essential,” dr. Amelya emphasized.

A Practical Approach: The Isi Piringku Concept

A helpful guideline for balanced nutrition is the Isi Piringku (My Plate) method. This approach divides a plate into three sections. One-third is for staple foods, which provide carbohydrates. Another third is for vegetables, which supply fiber. The remaining section includes fruits for vitamins and side dishes for protein.

The Importance of Hydration

In addition to food intake, maintaining proper hydration is crucial. dr. Amelya recommended drinking at least eight glasses of water daily. A suggested schedule includes four glasses during sahur. Drink one upon waking, one after eating, and two before fasting begins. Another four glasses should be consumed from iftar until bedtime. Drink one at iftar, one after a heavy meal, one after Tarawih prayer, and one before bed.

Foods to Limit or Avoid

Certain foods can negatively affect fasting. dr. Amelya advised limiting sugary foods because they cause rapid blood sugar spikes. She also recommended reducing salty or high-sodium foods since they increase urination and cause dehydration. Additionally, she suggested avoiding caffeinated beverages like tea and coffee, as they promote fluid loss. Fatty or fried foods should also be avoided, as they are harder to digest and may increase stomach acid levels.

Recommended Foods for Sahur and Iftar

For sustained energy, Dr. Amelya suggested eating high-fiber and complex carbohydrates during sahur. These foods digest slowly and keep you full longer. For iftar, she recommended breaking the fast with water and fruits. This allows the body to restore energy gradually before eating heavier meals.

Fasting Tips for Individuals with Health Conditions

For those with diabetes or hypertension, consulting a doctor before fasting is essential. Hypertension patients should limit high-sodium foods to prevent excessive strain on the heart. Meanwhile, diabetes patients must regulate complex carbohydrate intake to avoid hypoglycemia, a sudden drop in blood sugar. Symptoms like dizziness, excessive sweating, and fatigue indicate low blood sugar. If these occur, immediate blood sugar checks and breaking the fast are necessary. “If blood sugar drops drastically, do not force yourself to continue fasting. It is better to break the fast and take prescribed medication,” dr. Amelya advised.

Maintaining a balanced diet and staying hydrated help people fast in a healthy and beneficial way. FK UNS aims to raise public awareness about the importance of balanced nutrition for overall health during Ramadan.

Humas UNS

Reporter: R. P. Adji
Editor: Dwi Hastuti

The post Balanced Nutrition Crucial During Fasting, UNS Medical Lecturer Advises appeared first on Universitas Sebelas Maret.

Prof. Dr. Sapta Kunta Purnama is the Dean of the Faculty of Sports Sciences (FKOR) at Universitas Sebelas Maret (UNS) Surakarta. He is also a professor of sports science and emphasized that exercising during fasting is highly recommended for maintaining health. Many professional athletes continue training during Ramadan without disrupting their worship.

Best Time to Exercise During Ramadan

According to Prof. Sapta, the ideal time to exercise is in the late afternoon, just before iftar. “This allows the body to receive immediate energy intake after physical activity,” he explained on Monday (3/3/2025).

Recommended Exercises While Fasting

Choosing the right type of exercise is crucial. Activities with light to moderate intensity are best, such as:

• Walking or brisk walking
• Jogging
• Cycling
• Aerobics
• Other low-impact workouts

However, avoid high-intensity exercises if the iftar is still far away. “Excessive sweating can lead to dehydration since fluid replacement must wait until iftar. Therefore, it is best to exercise closer to breaking the fast,” Prof. Sapta advised.

Essential Tips for Safe and Comfortable Exercise

Before exercising, always warm up to prevent injuries. Likewise, cooling down after workouts is equally important.

Maintaining a balanced diet during suhoor and iftar is key to staying energized. Proper hydration is also essential. “Drink water first when breaking the fast, followed by a warm sweet drink. Avoid consuming cold or iced beverages immediately,” Prof. Sapta recommended.

To ensure sufficient nutrition, consume foods rich in carbohydrates, vitamins, minerals, protein, and fats. Proper food intake plays a significant role in maintaining fitness during fasting.

Additionally, pay close attention to your body. Stop exercising immediately if you feel dizzy, nauseous, have difficulty breathing, or experience chest pain. If you have a pre-existing medical condition, consult a doctor before starting any physical activity.

“For exercise duration, I suggest around 20-30 minutes,” Prof. Sapta concluded.

By following these expert tips, you can stay fit and healthy throughout Ramadan while observing your fast safely.

HUMAS UNS

The post How to Stay Fit While Fasting in Ramadan: UNS Professor’s Expert Tips appeared first on Universitas Sebelas Maret.