Source: Canva

 

(Pangkal Pinang, 22 Maret 2025).

Setelah menjalani puasa Ramadan selama 30 hari, tubuh mengalami perubahan metabolisme, tubuh perlu penyesuaian kembali terhadap pola makan dan aktivitas. Saat Idul Fitri tiba, banyak orang cenderung "balas dendam" dengan mengonsumsi makanan berlemak dan manis secara berlebihan. Padahal, pola makan yang tidak terkontrol dapat menyebabkan gangguan kesehatan seperti maag, kenaikan gula darah, atau bahkan obesitas. Artikel ini akan memberikan tips menjaga kesehatan setelah puasa agar tubuh tetap fit saat merayakan Idul Fitri.

1. Mengembalikan Pola Makan Secara Bertahap

Selama bulan puasa, tubuh terbiasa dengan asupan yang terbatas pada waktu berbuka dan sahur. Di hari raya, keinginan untuk menikmati berbagai hidangan lezat sering kali mendorong kita untuk makan berlebihan, terutama makanan tinggi lemak dan gula.Hal tersebut dapat memicu gangguan pencernaan seperti sakit perut, diare, atau asam lambung naik (Al-Hourani & Atoum, 2020). Sebaiknya, tetap makan dalam porsi kecil tetapi lebih sering untuk memberi waktu tubuh beradaptasi.

2. Perbanyak Konsumsi Serat dan Protein

Serat dari buah, sayur, dan biji-bijian membantu melancarkan pencernaan setelah sebulan berpuasa. Protein dari daging tanpa lemak, ikan, atau kacang-kacangan juga penting untuk memulihkan energi (Harvard T.H. Chan School of Public Health, 2021). Kurangi makanan yang digoreng dan tinggi santan untuk mencegah kenaikan kolesterol.

3. Tetap Terhidrasi dengan Minum Air Putih

Selama puasa, tubuh mungkin mengalami dehidrasi ringan. Saat Idul Fitri, pastikan minum air putih minimal 8 gelas per hari untuk menjaga keseimbangan cairan dan membantu metabolisme (Mayo Clinic, 2022). Hindari minuman bersoda atau terlalu manis yang dapat memicu dehidrasi. Usahakan bawa botol minum ke mana pun Anda pergi sebagai pengingat.

4. Batasi Konsumsi Makanan dan Minuman yang Manis

Hidangan Idul Fitri seperti kue kering putri salju, nastar, atau sirup sering mengandung gula tinggi. Konsumsi berlebihan dapat meningkatkan risiko diabetes dan obesitas. Pilih alternatif sehat seperti kurma atau buah segar sebagai pengganti camilan manis (American Heart Association, 2023).

5. Tetap Aktif dengan Olahraga

Setelah sebulan puasa, tubuh mungkin kurang aktif. Mulailah dengan olahraga ringan seperti jalan kaki atau bersepeda selama 30 menit sehari untuk meningkatkan stamina dan mencegah kenaikan berat badan (WHO, 2021)

6. Jaga Pola Istirahat dan Tidur

Perubahan jam tidur selama Ramadan (karena bangun sahur) dapat memengaruhi ritme sirkadian. Usahakan tidur 7-8 jam per hari setelah Idul Fitri agar tubuh cepat pulih dan sistem imun tetap kuat (National Sleep Foundation, 2020).

7. Kelola Stress dengan Bijak

Idul Fitri bukan hanya tentang makanan dan perayaan, tetapi juga tentang berkumpul bersama orang terkasih. Namun terkadang sosial dan kelelahan tidak bisa dihindari dan bisa memicu stres. Luangkan waktu untuk relaksasi atau beribadah agar pikiran tetap tenang. Stres berlebihan dapat melemahkan sistem imun. (American Psychological Association, 2022). Nikmati momen kebersamaan dengan penuh kesadaran, hindari terlalu memaksakan diri untuk mengikuti setiap acara. Prioritaskan kualitas waktu bersama keluarga daripada kuantitas aktivitas.

       Merayakan Idul Fitri dengan sehat bukan berarti harus mengorbankan kelezatan hidangan yang dinanti. Dengan menerapkan pola makan yang teratur, menjaga hidrasi, tetap aktif, serta memperhatikan kesehatan mental, Anda dapat menikmati hari raya dengan penuh energi dan kebahagiaan. Ingatlah bahwa kunci utama Kesehatan adalah keseimbangan. Selamat merayakan Hari Raya Idul Fitri, semoga kesehatan selalu menyertai langkah Anda!

Referensi:

1. Al-Hourani, H. M., & Atoum, M. F. (2020). "Health Effects of Fasting and Overeating During Ramadan." Journal of Nutrition and Metabolism.
2. Harvard T.H. Chan School of Public Health. (2021). "The Importance of Fiber and Protein in Post-Fasting Diets."
3. Mayo Clinic. (2022). "Hydration: Why It’s So Important."
4. National Sleep Foundation. (2020). "Sleep Recommendations for Adults."
5. WHO. (2021). "Physical Activity Guidelines."
6. American Heart Association. (2023). "Limiting Added Sugars for Better Health."
7. American Psychological Association. (2022). "Stress and Immune Function."

 

 

Stay Healthy on Eid: Take Care of Your Body After 30 Days of Fasting

Oleh: Annisa Sali, Kebidanan

(Pangkal Pinang, 22 Maret 2025).

After fasting for 30 days during Ramadan, the body experiences metabolic changes, the body needs to readjust to eating patterns and activities. When Eid al-Fitr arrives, many people tend to "take revenge" by consuming excessive amounts of fatty and sweet foods. In fact, an uncontrolled diet can cause health problems such as ulcers, increased blood sugar, or even obesity. This article will provide tips for maintaining health after fasting so that the body stays fit while celebrating Eid al-Fitr.

1. Restore Diet Gradually

During the fasting month, the body is accustomed to limited intake at the time of breaking the fast and sahur. On Eid, the desire to enjoy various delicious dishes often encourages us to overeat, especially foods high in fat and sugar. This can trigger digestive disorders such as stomach ache, diarrhea, or acid reflux (Al-Hourani & Atoum, 2020). It is better to continue eating small portions but more often to give the body time to adapt.

2. Increase Consumption of Fiber and Protein

Fiber from fruits, vegetables, and grains helps smooth digestion after a month of fasting. Protein from lean meat, fish, or nuts is also important for restoring energy (Harvard T.H. Chan School of Public Health, 2021). Reduce fried foods and foods high in coconut milk to prevent increased cholesterol.

3. Stay Hydrated by Drinking Water

During fasting, the body may experience mild dehydration. During Eid al-Fitr, make sure to drink at least 8 glasses of water per day to maintain fluid balance and help metabolism (Mayo Clinic, 2022). Avoid carbonated or overly sweet drinks that can trigger dehydration. Try to bring a drinking bottle wherever you go as a reminder.

4. Limit Consumption of Sweet Foods and Drinks

Eid al-Fitr dishes such as putri salju cookies, nastar, or syrup often contain high sugar. Excessive consumption can increase the risk of diabetes and obesity. Choose healthy alternatives such as dates or fresh fruit instead of sweet snacks (American Heart Association, 2023).

5. Stay Active with Exercise

After a month of fasting, the body may be less active. Start with light exercise such as walking or cycling for 30 minutes a day to increase stamina and prevent weight gain (WHO, 2021)

6. Maintain Rest and Sleep Patterns

Changes in sleep hours during Ramadan (due to waking up for sahur) can affect the circadian rhythm. Try to sleep 7-8 hours per day after Eid al-Fitr so that the body recovers quickly and the immune system remains strong (National Sleep Foundation, 2020).

7. Manage Stress Wisely

Eid al-Fitr is not only about food and celebration, but also about gathering with loved ones. However, sometimes social and fatigue cannot be avoided and can trigger stress. Take time to relax or worship to keep your mind calm. Excessive stress can weaken the immune system. (American Psychological Association, 2022). Enjoy moments together with full awareness, avoid pushing yourself too hard to attend every event. Prioritize the quality of time with family over the quantity of activities.

Celebrating Eid al-Fitr healthily does not mean having to sacrifice the deliciousness of the dishes you are waiting for. By implementing a regular diet, maintaining hydration, staying active, and paying attention to mental health, you can enjoy the holidays with full energy and happiness. Remember that the main key to health is balance. Happy Eid al-Fitr, may health always accompany your steps!

Reference

1. Al-Hourani, H. M., & Atoum, M. F. (2020). "Health Effects of Fasting and Overeating During Ramadan." Journal of Nutrition and Metabolism.
2. Harvard T.H. Chan School of Public Health. (2021). "The Importance of Fiber and Protein in Post-Fasting Diets."
3. Mayo Clinic. (2022). "Hydration: Why It’s So Important."
4. National Sleep Foundation. (2020). "Sleep Recommendations for Adults."
5. WHO. (2021). "Physical Activity Guidelines."
6. American Heart Association. (2023). "Limiting Added Sugars for Better Health."

American Psychological Association. (2022). "Stress and Immune Function."