Mencegah Panas Dalam saat Berpuasa Ramadan

Mencegah Panas Dalam saat Berpuasa Ramadan
Credits: Freepik

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Selama bulan puasa, pola makan Anda sering berubah termasuk jenis makanan dan waktu makan. Mengonsumsi makanan pedas dan berlemak, menahan diri minum air dalam waktu yang panjang dan kebiasaan mengonsumsi makanan serta minuman yang kurang sehat dapat menyebabkan panas dalam.

Panas dalam dapat mengganggu kenyamanan berpuasa, bahkan dapat menimbulkan rasa sakit saat makan, minum atau menelan air liur. Agar puasa Ramadan Anda tetap lancar dan tidak terganggu oleh keluhan panas dalam, maka ketahui beberapa langkah pencegahannya.

 

Mencegah Panas Dalam saat Berpuasa Ramadan

Ada beberapa langkah yang dapat dilakukan untuk mencegah panas dalam selama berpuasa, di antaranya:

Mengonsumsi buah-buahan dan sayuran

Sakit tenggorokan dan bibir pecah-pecah merupakan salah satu gejala panas dalam. Ini menjadi tanda awal adanya infeksi yang disebabkan oleh virus maupun bakteri. Infeksi lebih sering terjadi saat sistem kekebalan tubuh sedang turun.

Untuk mencegah terjadinya panas dalam dan memperkuat daya tahan tubuh selama puasa, perbanyak konsumsi buah-buahan dan sayuran terutama yang kaya vitamin A, vitamin C, zinc dan antioksidan seperti jeruk, mangga, stroberi, kiwi, pepaya, sayuran hijau, wortel, tomat, dan bawang putih.

Perbanyak minum air putih

Memperbanyak minum air putih sangat penting selama berpuasa untuk mencegah dehidrasi dan panas dalam. Minum air putih yang cukup membantu menjaga kelembapan tenggorokan serta mengurangi iritasi serta tenggorokan kering yang sering dirasakan saat panas dalam.

Air putih membantu membersihkan lendir di tenggorokan dan saluran pernapasan sehingga dapat melawan infeksi dan menjaga sistem pernapasan.

Baca Juga: Beragam Cara Meredakan Sakit Tenggorokan

 

Menghindari makanan pedas

Makanan pedas memang sering kali menggoda dan populer dikonsumsi saat berbuka puasa, terutama karena rasanya yang khas dan nikmat. Namun, Anda perlu memperhatikan potensi dampak negatifnya terhadap kesehatan, terutama saat berpuasa.

Makanan pedas mengandung senyawa kimia seperti capsaicin yang dapat merangsang reseptor panas di mulut dan tenggorokan serta menyebabkan sensasi panas atau perih. Ini dapat mengiritasi tenggorokan dan menyebabkan ketidaknyamanan, terutama saat berpuasa dan tenggorokan sudah kering akibat kurangnya asupan cairan.

Sering mencuci tangan

Menjaga kebersihan tangan penting dalam mencegah penyebaran kuman yang menyebabkan rasa sakit di tenggorokan dan infeksi lainnya. Selama berpuasa, sebaiknya Anda sering mencuci tangan dengan sabun dan air mengalir setidaknya selama 20 detik. Apabila tidak ada akses air mengalir, Anda bisa menggunakan hand sanitizer yang mengandung setidaknya 60% alkohol.

Baca Juga: Rekomendasi Vitamin yang Baik Diminum Saat Berpuasa

 

Cukup tidur

Selain langkah-langkah di atas, Anda juga perlu memastikan istirahat yang cukup untuk sistem kekebalan tubuh yang baik. Usahakan untuk tidur dan bangun di waktu yang sama sehingga tubuh memiliki pola tidur yang teratur. Pastikan Anda mendapatkan jumlah jam tidur yang cukup setiap malam setidaknya 7-9 jam.

Hindari makan berlebihan menjelang waktu tidur agar pencernaan berjalan lancar dan tidak mengganggu kualitas tidur.

Kebanyakan sakit tenggorokan yang terkait dengan panas dalam bisa diatasi dengan beberapa langkah yang disebutkan di atas. Namun, bila sakit tenggorokan yang dialami sangat parah, maka Anda perlu memeriksakan diri ke dokter dan mungkin mendapatkan antibiotik apabila sakit tenggorokan disebabkan oleh infeksi bakteri.

Memiliki pertanyaan lain terkait sakit tenggorokan dan gejala panas dalam? Anda bisa memanfaatkan layanan konsultasi kesehatan dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store.

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Rabu, 27 Maret 2024 | 05:24

Mayo Clinic (2021). Sore throat. Available from: https://www.mayoclinic.org/diseases-conditions/sore-throat/symptoms-causes/syc-20351635 

Cleveland Clinic (2024). Chapped Lips. Available from: https://my.clevelandclinic.org/health/diseases/22005-chapped-lips 

Jenna Fletcher (2023). Everything you need to know about itchy throat. Available from: https://www.medicalnewstoday.com/articles/317066 

James Schend (2024). 15 Foods That Boost the Immune System. Available from: https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system 

Kimberly Holland (2023). Help for Sore Throats. Available from: https://www.healthline.com/health/cold-flu/help-sore-throats 

Cynthia Sass, MPH, RD (2024). 11 Top Foods to Eat With a Sore Throat. Available from: https://www.health.com/condition/ear-nose-throat/foods-to-eat-with-a-sore-throat 

NHS UK (2023). How to wash your hands. Available from: https://www.nhs.uk/live-well/best-way-to-wash-your-hands/ 

Jay Summer (2023). Why Intermittent Fasting Can Lead to Better Sleep. Available from: https://www.sleepfoundation.org/physical-health/intermittent-fasting-sleep 

Cleveland Clinic (2022). Sore Throat (Pharyngitis). Available from: https://my.clevelandclinic.org/health/diseases/8274-sore-throat-pharyngitis 

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        ClearShow all
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        #12025-04-11 11:59:34GET/self-help/mencegah-panas-dalam-saat-berpuasa-ramadan3102432