Nutrition Expert from IPB University Provides Strategies to Maintain Immune System During Fasting

Changes in eating patterns and rest times often become issues for some people while fasting. If not addressed properly, this can lead to a decrease in immune system function.

Therefore, Muhammad Aries, SP MSi, a Nutrition and Antioxidant Expert from IPB University, offers a number of tips to keep your immune system intact even while fasting.

A lecturer at IPB University’s Department of Community Nutrition, Faculty of Human Ecology, explains that maintaining immunity during fasting can be managed through two things: choosing the right food ingredients and appropriate physical activities.

“Actually, during fasting, there are only slight changes in eating and resting patterns. However, there is a tendency that when meal times change, the amount of food consumed will be less,” says Aries during an interview on (21/3).

These changes, he continues, can be managed by choosing foods that contain nutrients with antioxidant properties. Generally, nutrients with high antioxidant content are foods high in vitamin C and phytochemical components. He recommends various types of vegetables and fruits such as green beans, various leafy vegetables, oranges, mangoes, and papayas.

To maintain immunity, he also mentions the importance of paying attention to balanced nutrition guidelines, which should include staple foods, side dishes, vegetables and fruits, as well as adequate hydration.

“Try to consume fruits and vegetables during pre-dawn meals (sahur) and breaking the fast (iftar) to meet the needs of vitamins, minerals, and compounds high in antioxidants that can help maintain immunity,” he explains.

In terms of activities, Aries mentions that scheduling activities is important to maintain immunity during fasting. “Activities here include scheduling time for eating, working, and sleeping. Try to regulate sleep time because if sleep hours are lacking, our body’s immune system will be disrupted,” he says.

Furthermore, even while fasting, he also suggests continuing to exercise. It doesn’t have to be intense exercise; light exercises like jogging, weight lifting, and skipping rope can help maintain immune system function.

“As for the exercise timing, it can be adjusted. However, try to exercise for at least 30 minutes every day,” explains Aries.

By implementing these two strategies—consuming the right food choices, coupled with regular activities and light exercise—you can stay fit and keep your immune system intact during fasting. (Ray/Rz) (IAAS/Hap)