10 Key Points to Watch During Ramadan

Maintaining a strong immune system and healthy nutrition during the Covid-19 pandemic is quite important. Acıbadem Maslak Hospital Nutrition and Dietetics Specialist Yeşim Özcan explained 10 mistakes to avoid during Ramadan to prevent weakening of our immune system, and provided important recommendations and warnings.

Do Not Skip the Suhoor Meal

To eat healthily and in a balanced manner during Ramadan, food variety is quite important. When you fast without having suhoor, you cannot provide your body with sufficient nutrients in a single meal, and your metabolic rate gradually slows down. As a result, your energy systems do not function well and you may feel constantly tired, weak and sleepy. For this reason, do not skip the suhoor meal and do not exclude eggs, a quality protein source, from suhoor.

Do Not Drink Fruit Juice at Suhoor

Fruit juice, even if freshly squeezed, is not a food we recommend during this period. Since fruit juices contain no fiber, they will rapidly raise and then rapidly lower your blood sugar, causing you to become hungry quickly. Instead of fruit juice, you can prefer fresh or dried fruits which are rich in fiber and will keep you satisfied for longer.

Foods to Consume at Suhoor

While fasting, your body loses water in addition to being hungry for a long time. During this period, it is important to drink plenty of fluids, but you should also avoid foods that will make you thirsty. Therefore, do not include cured meat products such as sausage, salami, dried meat and pastirma on your table, particularly at suhoor. When preparing your eggs, use vegetables and low-salt cheese instead of sausage or pastirma, which will be both healthier and will not create a thirst sensation.

Do Not Neglect Fruits and Vegetables

Make an effort to consume 2-3 servings of fruit and 3-4 servings of vegetables daily. Vary and add color to the fruits and vegetables you eat each day. In this way, you will also provide your body with the necessary vitamin and mineral supplementation, and at the same time you will not experience constipation problems.

Do Not Drink Coffee or Tea After Iftar

Coffee and tea are diuretic beverages that remove fluids from your body. Moreover, the caffeine in their content affects the release of cortisol hormone, which we know as a stress hormone in the body. In the evening hours, as your body gradually prepares itself for sleep, it decreases cortisol levels. Do not negatively affect this natural cycle by drinking coffee and tea after iftar. Therefore, drinking herbal teas such as chamomile, melissa and fennel after the iftar meal would be a better choice.

Do Not Eat Syrup-Soaked Desserts

Syrup-soaked desserts have very high fat and sugar contents, so they will suddenly raise your blood sugar and cause drowsiness and weakness after iftar. You can satisfy your sweet craving with milk-based or fruit desserts and eat more lightly and healthily. When preparing both meals and desserts, be careful to avoid frying so as not to reduce the nutritional value of foods.

Do Not Cook Legumes Immediately

Before cooking legumes, you need to ferment them and remove the phytic acid contained in them. To ferment legumes such as lentils and chickpeas that you will cook, let them soak in water for 3 days. A white layer will form on the water surface, so change the water every day. After that, you can proceed with cooking. Thanks to this method, you will not experience a feeling of bloatedness and you will also protect your intestinal health.

Do Not Drink Carbonated Beverages at Iftar

Consuming carbonated beverages at iftar after prolonged fasting can raise stomach acid, causing bloating and indigestion problems, and can even damage your stomach. Since these beverages also have high sugar content, they will first raise blood sugar and provide quick and temporary satiety, but after iftar they will suddenly lower blood sugar and increase feelings of hunger and sweet cravings. At iftar, buttermilk and unsweetened compote would be a better and healthier choice.

Do Not Remain Inactive After Iftar

During this period when we need to stay home due to the coronavirus (Covid-19) pandemic, do not go outside after iftar but also do not remain inactive at home. With small exercises you can do at home, you will contribute to better functioning of your digestive system and by moving your muscles you will also prevent back, waist, neck and muscle pain. Spend 15-20 minutes on yourself two hours after iftar and exercise.

Do Not Sleep Immediately After Suhoor

Going to sleep immediately after having the suhoor meal will slow down your stomach's digestion function, as you may experience indigestion, bloating and gas problems. Therefore, sleeping 30 minutes after finishing eating at the suhoor meal would be healthier for your stomach and digestive system.