10 Golden Tips to Boost Your Immunity Against Covid-19 During Ramadan

As the pandemic continues, Ramadan has made healthy eating an even greater focus. Nihal Tunçer, Dietitian at Yayla Agro's Healthy Nutrition Department, provided invaluable guidance on strengthening immunity against Covid-19 during Ramadan. Tunçer noted that research has concluded that fasting repairs the immune system, but emphasized that those with a diagnosed health condition must consult their doctors before fasting.

Ten recommendations from Dietitian Nihal Tunçer to strengthen immunity against Covid-19 during Ramadan…

1 – Fast within a sufficient and balanced nutrition plan

Studies examining the effects of Ramadan fasting on the immune system have concluded that fasting repairs the immune system. There is research showing that after at least 3 days of fasting, the body begins to produce new white blood cells and activates the immune system to fight infection. Studies supporting that 3 days of fasting causes the body to consume glucose and fat reserves and generate significant amounts of white blood cells emphasize that fasting results in an increase, not a weakening, of the immune system. When we evaluate the studies as a whole, fasting while adhering to general healthy eating rules and within a sufficient and balanced nutrition plan appears to increase, not decrease, your immunity against the Covid-19 virus. However, Covid-19 is a new disease and there is limited research on its risk factors. Those with a diagnosed health condition before fasting must absolutely consult their doctors to make a decision.  

2 - Pay attention to protein intake in iftar and sahur menus

To benefit from the health benefits attributed to fasting and to maintain a strong immune system, iftar and sahur menus must contain sufficient and balanced nutrition. Proteins, which play a role in cell building and repair, are as important for our immune system as vitamins and minerals. Protein choices can be made from animal-based foods 2-3 days a week or from plant-based proteins on 2-3 days.  

3 – Consume legumes high in protein and fiber

Plant-based proteins are high in protein and lower in saturated fats. On the other hand, they contain no cholesterol. A serving of 8-10 tablespoons of dried beans or chickpeas provides approximately 15 grams of protein. Among plant-based protein sources, particularly dried legumes such as dried beans, chickpeas, cranberry beans and lentils contain high fiber in addition to protein, which will help solve constipation, one of the most common problems encountered during Ramadan. Vegetables contain high amounts of complex carbohydrates and very low protein. You can increase the nutritional value by adding boiled beans or chickpeas to vegetable dishes and salads.  

4 – Prefer fermented foods such as homemade yogurt and add flax seeds to yogurt

Fermented foods and high-fiber diets strengthen the immune system by increasing intestinal bacterial diversity. You can add homemade yogurt or yogurt-based dishes enriched with fiber to your iftar menus. By adding 1-2 tablespoons of flax seeds to yogurt that contains no fiber, you can increase the fiber content to 3 grams, and the high omega-3 ratio of flax seeds will further support your immunity.  

5 – Start your meal at iftar with soup

Another important point at iftar meals is to begin with soup and take a short 10-15 minute break after finishing it. This short pause will help you eat more controlled portions at the iftar table while preventing your blood sugar from rising suddenly.  

6 - Choose nutritious options at sahur that will keep you full throughout the day

No matter what we eat at sahur, we will feel hungry after 4-5 hours. What matters is that this hunger is manageable and does not interfere with our daily routine. At sahur, breakfast items such as eggs, cheese, olives and plenty of greens and fruit can be chosen, or for those who do not want to eat breakfast, soup would be a good choice. However, this soup should be chosen from legumes such as lentil soup or yellow pea soup, which are nutritious and high in protein value. Adding 2 tablespoons of chia seeds to your soup will help you stay full for a longer period.  

7 - Do not forget to drink water

During the Covid-19 period, the risk of dehydration is greater, so fluid consumption must be given careful attention. The use of masks, which is a leading precaution and mandatory rule against the virus, can particularly increase the risk of dehydration for those required to wear masks all day. When breathing through a mask, our breathing rate increases compared to normal, and we begin to breathe more frequently. The amount of fluid lost from the body increases. Fluid loss, which is frequently encountered in fasting individuals, is characterized by fatigue, lack of concentration, headaches and a weak immune system. During these days when fluid loss will increase, fluid intake between iftar and sahur times must definitely be increased both for a stronger immune system and for fasting in a healthier way. Especially instead of drinks with diuretic effects such as tea and coffee, water should be the first choice in meeting fluid needs. One or two bottles of mineral water per day would also be a good choice particularly to support mineral balance lost through perspiration during the day and to meet fluid needs.  

8 – Pay attention to getting your sleep

There is also a very close relationship between sleep and the immune system. Insufficient and poor quality sleep increases the risk of contracting diseases. Do not forget that an adult should sleep 7 hours or more every night.  

9 - Add movement to your life

Although we may stay home due to Covid-19, do not neglect daily walks and light exercises. Exercise slows the release of stress hormones and activates the body's immune system. Light-paced walking and exercises at home such as stretching, which do not cause excessive sweating or fluid loss, are ideal for this period.  

10 – Continue to observe social distancing rules

Although gathering with family and loved ones at crowded iftars is an indispensable part of Ramadan, this Ramadan we must stay away from crowded tables and iftar invitations to maintain our social distance, which remains our strongest weapon against the Covid-19 virus.