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Fasting on the 9th of Av? Here's all you need to get through Tisha B'Av successfully - what to eat before, what to eat after, and how to prevent dehydration when fasting is at the height of summer? The complete guide
Double fasting: This is what you need to survive T. Bab this year
Fasting is not a simple business, and it becomes even more challenging when we are in the midst of a stubborn heat wave, and when despite the fast we are required to wear masks indoors.
This is how you will prepare your body for the challenge
Friday, 16 July 2021, 08:00 Updated: 08:50
The heat and humidity of July, nose and mouth masks, and 24 hours without water and food - sounds insanely difficult to you?
Well, fasting Tisha B'Av this year really is likely to be a not-so-simple challenge for your body.
The good news - with the right preparation and adherence to a few simple key rules, you will get through it without harming your health.
The ticking test will check if you are dehydrated in just 3 seconds
Before we get to the challenges of fasting, or fasting - to be more precise, we will start with the simple fact that the corona virus does not go away even on special days, so despite the considerable difficulty - when you are in a synagogue or another closed place that is not your home, it is very important to wear a mask.
The biggest challenge for the body in fasting T. Bab is the lack of fluids.
To guard against dehydration it is important to prepare the body for fasting ahead of time.
The best way to do this is to drink plenty of fluids, gradually, throughout the day.
Drink at least two liters a day before fasting, and avoid drinks that increase fluid loss in the urine such as alcohol and caffeinated beverages.
Sugary drinks are also better to avoid, as they raise the level of insulin in the blood, a condition that can cause a feeling of fatigue, thirst and an increased need for sweets during fasting.
Stay in the air conditioner as long as possible.
Praying with Masks (Photo: Flash 90, Jonathan Zindel)
Even if you saturated your body with water in the 24 hours before the fast, it is important to remember that we are at the height of summer and to act accordingly.
It is advisable to avoid staying in the heat and exposure to the sun as much as possible.
Such exposure may increase fluid loss through sweating, thereby exacerbating dehydration.
Try to avoid any strenuous physical activity during the fast, and stay in air-conditioned places as much as possible to reduce the risk of heat injury.
The fast of Tisha B'Av begins tomorrow (Saturday) at sunset, around 19:45.
The intermittent meal is held on Shabbat (the third meal for religious people), before the evening prayer.
But even before the break meal, it is important to prepare the body nutritionally throughout the day.
In the hours leading up to the fast, it is advisable to eat in small portions and make sure to consume all the nutrients in a balanced way.
Everyone has been on a fasting diet lately.
What happens to our body in fasting, and how do we overcome it?
The button that can save your life in the event of a medical emergency
Try to make sure the carbs in your meals are complex - like legumes, whole pasta or whole rice - as they will provide you with energy for a longer time compared to simple carbs.
It is also recommended to eat more carbohydrates than usual, and at the same time not give up quality sources of protein such as tofu or chicken breast.
It is also recommended to eat a lot of vegetables near fasting.
Apart from vitamins and minerals, vegetables are also rich in dietary fiber that contributes to prolonging the feeling of satiety.
In a pre-fast meal, avoid fried foods, because a high-fat meal makes it difficult to digest and can cause discomfort.
Also try to avoid eating spicy, salty and overly spicy foods, which can cause a feeling of thirst during fasting.
What to eat at the end of the fast?
After fasting it is important to start eating gradually.
Start with a slightly sugary drink like tea or juice alongside a cake or a slice of bread with a spread, to raise blood sugar levels relatively quickly.
After the initial recovery it is important to eat a balanced and energy-rich meal, to reduce the risk of feeling bad the day after.
And if you are unable to think of food, a bowl of nutritious soup will do the job.
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