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Navratri As soon as the festival comes, there is an atmosphere of enthusiasm in the house. Worship of Maa Durga for nine days, Garba-Dandia’s tradition of fasting and fasting. According to religious beliefs, fasting causes the body purification, positive energy comes in the mind and spiritual peace is found. But many people complain that problems like fatigue, dizziness, headache or weakness start from the second-third day of the fast. If the fast is kept to detox and fresh the body, then why do these problems come?
Doctors say that our everyday small habits and mistakes are responsible for this. For example, choosing wrong food, lack of water or not completing sleep. If attention is paid to these, the fast not only becomes easy, but also gives real benefit to the body. Today, in ‘news of need’, we will know from the doctor that what are the main causes of fatigue and weakness in Navratri fast and how they can be overcome. These tips are the advice of a friend for you, who will make the fast fun and healthy.
Expert: Shilpi Goyal, Dietician and Nutritionist, Chhattisgarh
Question- What is Navratri fast and why is it important?
answer- Navratri fast is a religious practice lasting nine days, in which people leave grains, salt and some vegetables. Its importance is not limited to worship only. Scientifically it is a way to detox the body, relax the digestive system and increase immunity. If fast is not kept properly, then there can be many problems like fatigue.
Question- Why do you feel fatigue and weakness during fasting?
answer- In the fast, the body does not get calories and nutrients like daily, due to which blood sugar level can fall. This causes dizziness, headache or fatigue. In addition, dehydration, electrolyte imbalance or lack of sleep also cause. According to a research, prolonged fasting can lead to deficiency of iron and protein, which increases weakness. If you are already a victim of anemia then this problem increases further. But the good thing is that it can be stopped by adopting small precautions. For example, I had a patient who used to get weaker in the fast every year, but due to the change in the diet, they are now energetic for nine days.
Question- Is fatigue normal in the fast or a matter of concern?
answer- Light fatigue can occur on the first day because the body is adjusting, but do not ignore it if it remains continuously or with a circular-pain. This can be a sign of nutrient deficiency. Iron deficiency is more common in women, which increases in fast. If you feel breathless, yellowing or too much weakness, then see a doctor. It is necessary to keep the body ready to keep the fast firmly.
Question- Which mistakes of fast increase fatigue?
answer- People make some mistakes in order to make the fast easier, which causes the reverse harm. Let us understand them through graphic.
Question- First mistake- Eating potatoes and fried things, what is the problem?
answer- In the fast, people think that potato is easy, so make potato vegetable, sago vada or kuttu puri. But they have high oil and carbohydrates, while protein, fiber and vitamins are low. As a result- appetite seems to be quick, blood sugar spikes and then falls, causing fatigue. A study found that metabolism becomes slow with high-fat foods. My advice is, mix sweet potato, pumpkin or gourd with potatoes. Use Rajgira or water chestnut dough instead of sago, they will give fiber and keep energy stable.
Question- Second mistake- Drinking less water, how to improve it?
answer- Many people believe that eating fruits will complete the lack of water, but it is a misunderstanding. Sweating comes more during the fast, especially while playing garba, then dehydration occurs. This causes headache, fatigue and blood pressure to be lowered. Drink at least 2.5-3 liters of water daily. Take coconut water, lemonade or buttermilk (without sugar). Remember, keep drinking water before thirst, like your body is a plant that asks for water before drying.
Question- Third mistake- Being more dependent on fruits, what is the problem?
answer- The fruits are healthy, but it is wrong to take fast by eating fruits. They have more sugar, but less protein and healthy fats. This increases blood sugar rapidly, causes dizziness and weakness. What to do? Mix curd, cheese or peanuts with fruits. These will give protein and energy will remain for a long time. For example, eat a handful of almonds with an apple, this combo will keep you refreshed throughout the day.
Question- Fourth mistake- don’t eat salt, what happens with this?
answer- People use rock salt for religious reasons, but sometimes they leave salt. This causes sodium level to fall, low blood pressure and increases dizziness or fatigue. Especially in summer, this problem is more. If you can eat rock salt in the fast, then eat a little mixed with vegetables, salads or curd. This will keep electrolyte balance and you will feel fresh.
Question- Fifth mistake- not to complete sleep and do over-work, how to avoid?
answer- During fasting days, worship, household work or office running reduces sleep. If the body is already running on low calories, then tiredness doubles due to hard work. Research says that lack of sleep reduces immunity. Sleep 7-8 hours daily. Avoid heavy exercise, do light walk, yoga or pranayama. For example, focus 10 minutes in the evening, it will calm the mind and remove fatigue.
Question- What to do to avoid these mistakes?
answer- There are some easy ways to make the fast healthy. Let us understand them from graphic.
Question- What are the benefits of fasting properly?
answer- By keeping fast properly, the body gets many benefits. Let’s see in graphic.
Question- When to consult a doctor?
answer- If there are symptoms like chest pain, breathlessness, vomiting or fainting with fatigue, then go to the doctor immediately. Break fast and take light food. Fasting is not for everyone, such as diabetes or pregnant women should be cautious.
Question- How to maintain energy in fast?
answer- Take light snacks every 3-4 hours, such as fruits. Do yoga and be positive. Fasting is a journey, enjoy it.
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