Fasting Is Not a Reason for Your Logic and Stamina Performance to Decrease

Reduced food intake but actually increased work, maybe experienced by you when the fasting month arrives. Excellent logic and stamina performance is needed so that you can still work optimally even when you are fasting. How, by exercising and maintaining a healthy diet. Fasting in the month of Ramadan is obligatory for Muslims who are able. During fasting, food and drink are prohibited from entering the mouth from sunrise to sunset. The fasting month can provide its own challenges, especially for those who are actively working. The absence of food and drink intake for 12 hours is more likely to affect the performance of the body and brain. And of course, hunger and thirst will come. Hunger will usually appear around 3-4 hours after the last meal. And hunger will increase with time. When hungry, the stomach will definitely growl. But not only that the influence of hunger on the body. Fasting can affect the mood due to changes in food intake that changes from normal days. And if coupled with reduced rest hours, stress might be lurking.

Changes That Happen To The Body When Fasting

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

• Under normal circumstances, the body's main source of energy is obtained from blood sugar (glucose). When the glucose supply runs out, glycogen becomes the second source of energy for the body. During fasting, the body does not get food intake for hours. This causes the body to use fat as an alternative energy source when glucose and glycogen have been used up.
• Burning fat as an alternative energy source causes weight loss and body cholesterol levels.
• According to one study, the small amount of fatty tissue is thought to be associated with a reduced risk of heart disease. In addition, this is also related to decreased cell resistance to insulin. That is, cells become more sensitive to the signals given by insulin so that blood sugar more easily enters the cells to provide energy.

Compared to when not fasting, the organs in the body experience changes in function, namely:

• The liver acts as the body's main controller to provide energy reserves during fasting, which is by releasing sugar from the storage in the liver.
• Gastric acid production decreases during fasting
• The gall bladder thickens the bile to prepare food for it.
• During fasting, the pancreas holds back the production of the hormone insulin. The pancreas also releases hormones that tell the liver and muscles to release sugar reserves. In addition, the production of the digestive enzymes amylase, lipase, and trypsin is reduced.
• When fasting, small bowel movements (contractions) decrease from normal to about once every four hours.

If not properly prepared, there can be several possible health problems during fasting, such as dehydration, headaches, stress, heartburn or heartburn (dyspepsia), and constipation. This can reduce the performance of logic and stamina in carrying out daily activities.

Tips for Maintaining Logic Performance and Stamina to Stay Excellent during Fasting

During the fasting month, working time may be less than other months. Coupled with Eid holidays which further shorten your work time. As a result, the workload may increase but work must be completed faster and shorter. Even more physical performance, stamina, concentration, and logic performance are needed to keep the activities and fasting going hand in hand. Now, so that the effects described above do not become a barrier to your activity and fasting, there are many ways to keep stamina excellent and logic performance to function properly when fasting. Here are the tips:

• Keep your intake

So that fasting does not interfere with your daily activities, the supply of energy in the body is very important. This is obtained by not passing the dawn and breaking (iftar). Sahur and breaking are equally important to do when fasting in the month of Ramadan. Each has a different function. Sahur serves to provide energy during fasting while breaking functions to restore energy lost during fasting. Maintaining a balanced food composition and not excessive is also important. When dawn, the type of intake must be a complete diet with not excessive levels. Complete means that it contains all the main compositions of food types, namely complex carbohydrates, vegetables and fruit, chicken or fish, milk or dairy products, and foods that contain sugar and good fats. At dawn, it is important to eat foods that are digested slowly by the body, such as foods rich in fiber and complex carbohydrates. Fiber-rich foods will be absorbed slowly by the body. As a result, you will feel full longer. In addition, because it is slowly absorbed by the body, fibrous food will easily pass through the digestive tract, so as to prevent constipation. Another benefit of fiber-rich foods is that they maintain regular bowel movements. Likewise, complex carbohydrates that help the body release energy slowly during hours of fasting. In people with type 2 diabetes, complex carbohydrates can help maintain blood sugar after meals. Complex carbohydrates you can get from grains and seeds, such as rice, wheat, wheat flour, oats, barley, and legumes (soybeans, peanuts, kidney beans and green beans). Directions regarding these types of food also apply to iftar intake. However, do not immediately open your satisfaction with heavy foods. Dates can be one of your early breaking fast choices. It is also advisable to avoid processed foods, foods high in fat and high in sugar, foods that contain easily decomposed carbohydrates such as flour, fried foods, and foods that are too salty during breaking to dawn. For fluid intake, drink 8-10 glasses of water starting from the time of breaking the fast until dawn. Avoid caffeinated drinks like tea and coffee because it can make you want to urinate frequently. When breaking the fast, the choice besides water is to drink fruit juice.

• Sports

Make no mistake, exercise routine you should still do when fasting because of its important benefits for the body, which helps the body stay fit, maintain the functions of the body's systems remain optimal, and maintain the body's metabolic rate. However, it is important to remember, when fasting you can become dehydrated because the body continues to lose water and salt through urine, breathing, and sweat. When we do sports, the body can also lose more fluid, which is one to two liters in an hour of exercise. Lack of fluid intake during exercise can also cause a person to become dehydrated. So that exercise while fasting still has a good effect on the body, careful planning is needed, among others maintaining adequate intake and choosing the right exercise. Light intensity exercise is a type of exercise recommended for fasting. This is because light intensity exercise tends to use energy reserves in the muscles (glycogen) as the body's energy source. While exercise with heavy intensity can cause the body to use fat as fuel for a short period of time so that it can cause ketosis. Excessive ketosis triggers the buildup of ketone material which if it occurs will result in the body's dehydration and impaired balance of chemicals in the blood. In addition, when glycogen is depleted, the body can also be forced to use muscle protein for energy. This is not good for the body. The type of light intensity exercise that you can do while fasting can be in the form of walking, yoga, and tai chi. In fact, just gardening and cleaning the house can also be done. However, you should first discuss with your doctor what exercise is suitable for you to practice during the fasting month and when it is appropriate, especially if you have certain diseases or health conditions. If you feel dizzy when you exercise, stop the activity immediately. You are also advised to cancel fasting immediately if there are signs of dehydration such as very little or no urine, feel dazed, or faint

If during fasting it turns out you become less eating and drinking, calorie intake is also likely to decrease. With the reduction of calories, it means that the energy for activity is also less and the concentration will decrease. Well, to work around this, you can also add health supplements to your menu. Many health supplements on the market to choose from, but remember, well, you have to 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 those that have been trusted and proven hereditary. Or you can also take supplements as prescribed and recommended by your doctor. Don't make fasting an obstacle in carrying out all your plans and activities. With healthy food and drink intake and adequate physical activity or added health supplements, you will still be able to maintain your excellent logic and stamina performance to achieve the best every day. The fasting is done smoothly.