5 Steps to stay healthy while fasting amid pandemic Covid-19

Entering the month of Ramadan, Muslims have the obligation to fast. In fact, the effort to prevent contracting during the period of COVID-19 pandemic, namely eating nutritious food to maintain body fitness. So how to keep the body in shape while fasting during the COVID-19 pandemic?

5 Steps to stay healthy while fasting amid pandemic Covid-19
5 Steps to stay healthy while fasting amid pandemic Covid-19

During the COVID-19 pandemic, it is important to keep the body fit to avoid the virus. One key is to consume nutritious food, maintain hygiene, and apply a healthy lifestyle.

However, during fasting, we sometimes feel lethargic because there is no food intake of about 12 hours. How to anticipate this? Here are the tips we can practice at home, to keep the body fit during fasting during a COVID-19 pandemic.

1. Consumption of nutritious food when sowing and breaking fasting

The main key to keeping the body in shape is consuming nutritious food. While fasting in the middle of the COVID-19 pandemic, you can apply it when sowing and breaking the fast.


Do not let us pass the Suhoor during fasting because this could result in being weak and the body is not fit for a full day. Choose foods containing starch to obtain energy and also high fiber, so that the fasting can be lived smoothly during the COVID-19 pandemic still occurs.

In addition, food containing starch can help us feel fuller and also good for digestion. Here are some recommended food that can be consumed at Suhur.

  • Oatmeal
  • Cereals
  • Rice
  • Yogurt
  • Bread

Besides foods containing starch, food containing proteins can also be an option. Reported from Healthline, some research suggests that consuming about 30% of the food calories from protein can reduce hunger.


When iftar, avoid excessive eating. This can precisely cause the stomach to feel bloated. Preferably, open with water, low-fat foods, and foods that contain natural sugar to energize the body, such as juice and smoothies without additional sweetener, dates, fruits, or soups.

After breaking the fast, eat foods with balanced nutrition, consisting of carbohydrates, proteins, and fibers. Food with balanced nutrition can keep the body fit during fasting and during the COVID-19 pandemic.

Shop for nutritious food

Pandemic COVID-19 may require us to remain at home. Therefore, we can cook more often for Suhur and breaking the fast. It is also necessary to keep the food consumed clean, healthy, and avoid going outside during the COVID-19.

Also, make sure we have purchased the necessary groceries. During the fast in the middle of the COVID-19 pandemic, choose a fresh ingredient, but it can last up to a week ahead to avoid shopping every day. Adjust also the food ingredient with nutritional needs to keep the body fit during fasting.

2. Sufficient water needs

Dehydration can result in weakness and fatigue during fasting. For that, we must keep the water in demand when fasting, which is eight glasses a day, to keep the body fit. We can do it when sowing, breaking fasting, and before bedtime to meet the needs of the fluid. It also needs to be done to maintain the health of the body during a COVID-19 pandemic.

3. Light exercise to keep fit during fasting

Exercise is necessary to keep the body fit. However, there are certainly special ways to do sports during fasting, such as doing light sports, when it is better to exercise, and other provisions.

However, during the COVID-19, we may find it difficult to realize it because we can't get anywhere, including the gym or the field. Therefore, do some light exercise around the house so that the body remains in shape during fasting and during the COVID-19.

4. Enough sleep

Enough sleep can reduce stress. The stress control is much needed to maintain mental and physical health amid the COVID-19 pandemic.

In addition, sleep is also good for maintaining the fitness of the body during fasting. Make sure we get the duration of sleep for 6-8 hours a day to avoid getting tired during fasting and during COVID-19.

5. Note the cleanliness

The main thing to prevent the transmission of COVID-19 is to maintain hygiene. We need to wash your hands often and immediately release shoes, jackets, bags, and other goodies that we carry as soon as from the outdoors.

With a clean self and environment can keep our body healthy and fit as needed during the COVID-19 pandemic and also during fasting.

Thanks For reading 5 Steps to stay healthy while fasting amid pandemic Covid-19

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