At least 1.5 million Indonesians have been infected with the COVID-19 virus until April 2021. This pandemic condition requires us to continue to follow health protocols and implement 5M, namely Wearing Masks, Washing Hands, Maintaining Distance, Staying Away from Crowds, and Reducing Mobility. In addition, we also need to maintain our immune system through healthy food intake and exercise safely with sufficient duration. Remember, for those who have been vaccinated, vaccination cannot provide 100% protection.
Maintaining the immune system is crucial during a pandemic. Implementing a balanced diet, exercise and rest is one way that can be attempted to achieve optimal endurance. Consuming adequate amounts of protein and fruit vegetables, fulfilling fluid intake, sleeping at least 6-7 hours a night, and exercising as much as 150 minutes a week are ways that need to be endeavored to protect our bodies from various diseases.
Several studies have shown that Ramadan fasting provides many health benefits and does not significantly affect the immune system if done properly. Here are some ways to maintain good immunity during fasting:
- Consuming food at dawn and breakfasting with balanced nutrition, limiting the intake of excess sugar and fat at breakfasting which can increase the risk of a decline in the immune system. One way is for example by processing food by means of soup to help increase fluid intake and reduce fat intake, and consume at least 1 portion of fruit at dawn and 2 portions at breaking the fast.
- Adequate fluid intakes; for example, by consuming 2 glasses of water at dawn, 2 glasses at breaking the fast, 2 glasses before and after the main meal and 2 glasses before bed.
- If it is possible to exercise, it should be done right before breaking the fast or before bedtime.
(From various sources.)
