Maintaining endurance while fasting is very important so that activities can run smoothly. Otherwise, it will trigger a decrease in immunity. Especially during a pandemic like today, understanding how to increase your immune system during fasting can keep your body strong and not susceptible to disease. The following are some ways to maintain endurance during fasting that you can do.
1. Avoid staying up late
Lack of sleep can lower the immune system. Many studies have shown this, proving that people who don’t get enough sleep are more susceptible to catching viruses, and also slow down recovery from illness. When you sleep, the immune system will release cytokine proteins that are needed to fight infection or stress. If you are sleep deprived, the production of this protein will decrease. Adequate sleep is needed to increase endurance and fight disease. Try to sleep early because you have to eat breakfast the next morning. In this way, your sleep needs can still be met.
2. Fulfill Body Fluid Intake
Drinking enough water during fasting can naturally boost the body’s immunity during fasting. Not only that, meeting your body’s fluid intake will provide more energy and better absorption of nutrients. Drinking water can also be a way to increase the body’s metabolism. During fasting, you may find it quite difficult to fulfill the rule of 8 glasses per day. Lack of fluid intake during fasting not only makes you susceptible to infection, but can also make you dizzy, weak, have headaches, and have dark urine.
3. Keep Exercising
Even though you are fasting, regular exercise still needs to be done. As you know, exercise is a way to naturally boost the immune system. By continuing to exercise, you can maintain endurance during fasting. However, when fasting you definitely feel like you don’t have the energy to exercise. If done correctly, exercise during fasting can make the body feel fit. Just do light exercise such as stretching, yoga, or walking after sahur, before breaking the fast, or after breaking the fast.
4. Manage Excessive Stress
When you are stressed, the immune system’s ability to fight antigens is reduced. That’s why you become more susceptible to infection. This is caused by stress hormones called corticosteroids suppressing the effectiveness of the immune system. The higher the stress level you have, the less antibodies and white blood cells your body produces. Especially during fasting where you are required to endure hunger and thirst for a certain time, you can be very susceptible to illness if you can’t manage stress properly.
5. Eat Nutritious Foods
For those of you who are fasting, consuming nutritious food is very important because the body’s need for certain nutrients will be different than usual. Nutritious food is the most effective way to increase endurance during fasting. Try not to skip suhoor during your fast, and try food choices with complex carbohydrates. In addition, this food choice also takes longer for the body to digest, so it can provide energy and a longer full effect.