PODCAST#Day 17 Tips Menjaga Kesehatan Selama Ramadhan bersama dr. Tamimiah A'ini

Summary

This podcast episode provides practical tips for maintaining health during Ramadan, featuring Dr. Mia and Ibu Ifa. They discuss the importance of staying hydrated, with recommendations to drink 2 liters of water between Iftar and Sahur. Nutrition tips emphasize balanced meals with carbohydrates, proteins, fats, and vegetables. Adequate sleep (6-8 hours) and light physical activity, like walking, are also highlighted to maintain energy. The experts advise avoiding fried or salty foods, which can cause dehydration, and managing stress and digestive issues. The episode concludes with advice on adapting to fasting and staying healthy throughout the month.

Takeaways

• 😀 It is important to stay hydrated during Ramadan, with an average adult requiring about 2 liters of water daily, split between Iftar and Suhoor.
• 😀 Maintaining a balanced diet is essential during Ramadan, including carbohydrates, proteins, fats, fruits, and vegetables to stay healthy and energized.
• 😀 While fried foods like tempeh and tofu can be part of the diet, they should be eaten in moderation due to their high fat content from frying.
• 😀 Avoid consuming too much salty or savory food during Suhoor as it can lead to quicker dehydration and increased thirst throughout the day.
• 😀 Getting sufficient rest is crucial during Ramadan, with adults needing around 6 to 8 hours of sleep. Both too little and too much sleep can have negative effects on health.
• 😀 Light physical activity, like a 30 to 45-minute walk after Asr or after Iftar, is beneficial to maintain health during Ramadan, but avoid strenuous exercises.
• 😀 It’s important not to overeat at Suhoor. Eating moderate portions of nutritious foods can prevent discomfort and help maintain energy throughout the day.
• 😀 For those struggling with digestion or discomfort during fasting, it is common for the body to adapt over time, and smaller, balanced meals can help.
• 😀 UKS (health services) may experience higher foot traffic at the beginning of Ramadan due to students adjusting to fasting, with common issues including stomach cramps and nausea.
• 😀 Timely medication, such as antacid or digestive medications, may be necessary to manage issues like acid reflux or digestive discomfort, common during fasting.

Q & A

What is the importance of hydration during Ramadan?

During Ramadan, it is important to stay hydrated, especially since fasting can last 12 or more hours without food or drink. To maintain hydration, it is recommended to consume about 2 liters (2000 milliliters) of water between Iftar (breaking fast) and Suhoor (pre-dawn meal).

How does body size affect hydration needs during Ramadan?

Body size plays a significant role in determining hydration needs. Generally, the larger the body or higher the body weight, the more water is needed to stay hydrated. While the average adult requires about 2 liters, larger individuals may require more.

How can one ensure proper nutrition during Ramadan?

It is important to maintain a balanced diet even while fasting during Ramadan. This means incorporating carbohydrates, proteins, fats, vegetables, and fruits into each meal. This ensures that the body receives all the essential nutrients needed to remain energized and healthy.

Are fried foods like tempura and fried tofu a healthy choice during Ramadan?

While fried foods like tempura and fried tofu can be tempting, they should be consumed in moderation. The frying process introduces unhealthy fats and excess oil, which can lead to dehydration and discomfort. It's better to opt for healthier cooking methods like grilling or steaming.

Why should salty or savory foods be avoided during Suhoor?

Salty or savory foods should be avoided during Suhoor because they can increase the body's salt levels, which in turn makes you thirsty faster. High salt content can also lead to dehydration and make it harder to manage thirst throughout the day.

How many hours of sleep are recommended during Ramadan to maintain good health?

For optimal health, it is recommended to get 6 to 8 hours of sleep during Ramadan. This helps the body recover and rejuvenate while also supporting energy levels needed for daily activities and fasting.

Can excessive sleep during Ramadan be harmful?

Yes, excessive sleep can be harmful as it can make you feel lethargic and disrupt your body's natural rhythm. It is important to maintain a balanced sleep schedule, aiming for 6 to 8 hours of sleep each night for overall health and well-being.

Is it safe to engage in light exercise during Ramadan?

Yes, light exercise is recommended during Ramadan to maintain physical health. Activities such as walking for 30 to 45 minutes are ideal. It's best to engage in physical activity after Iftar or before Suhoor when hydration levels are more stable.

What type of exercise should be avoided during Ramadan?

High-intensity exercises, such as heavy weightlifting or strenuous cardio, should be avoided during Ramadan, as they can lead to dehydration and exhaustion. Instead, opt for light exercises like walking or stretching.

How can UKS (School Health Unit) assist students during Ramadan?

The UKS can help students who experience physical discomfort or health issues during Ramadan, such as stomach cramps, nausea, or dizziness. They may provide supportive treatments like applying soothing oils or offering antacid medications for issues like acid reflux or indigestion.