It has become even more important to protect our health while fasting, especially in the upcoming Ramadan. Stating that it is possible to spend Ramadan healthy, especially by protecting our immune system, Expert Dietitian and Expert Clinical Psychologist Merve Öz from Yeditepe University Kosuyolu Hospital made suggestions that will both provide weight control and keep the immune system strong during Ramadan...

Make Sure to Wake Up for Sahur to Activate Immunity!

Reminding that the two systems that need the most energy in our body are the immune and digestive systems, Dt. Merve Öz stated that the two systems cannot work at the same time and that stopping digestion activates immunity. Underlining that the immune system will be activated in the period between sahur and iftar during Ramadan, but the body should definitely wake up for sahur in order to avoid stress, Expert Dietician, Expert Clinical Psychologist Merve Öz from Yeditepe University Kosuyolu Hospital stated: "If you do not wake up for sahur, the body will be stressed due to prolonged fasting, which may cause a decrease in immunity. For this reason, it is beneficial to spend Ramadan with 2 main meals iftar, sahur and 1 snack between iftar and sahur."

Prefer Light and Nutritious Foods for Sahur

Stating that it is necessary to have a diet that will include all nutrients as much as possible in sahur, Dt. Merve Öz stated, "A nutritious soup, eggs, cheese, olives, greens, cucumbers, and tomatoes would be ideal. Oatmeal/siez paste can be considered as an option. However, eggs, which are one of the best sources of protein, should be consumed with oatmeal." 

Drink Water Between Iftar and Sahur for the Functioning of the Whole-Body System

Water is among the essentials for a strong immune system. Underlining that water is necessary for the functioning of all body systems, Dyt. Merve Öz stated, "Water helps to remove toxins from the body, transport nutrients to our cells, and neutralize bacteria and viruses. For this reason, try to drink enough water between iftar and sahur during Ramadan. However, if you do not drink enough water, tea, and coffee can also harm the body as they accelerate water excretion from the body. During Ramadan, it is beneficial to reduce your tea and coffee consumption as much as possible and consume more water."

Eat Fruits as Snacks to Get Antioxidants

Reminding that antioxidant molecules abundant in fruits strengthen the immune system by helping to prevent cell damage, Dt. Merve Öz provided the following information: "The high fiber content in fruits facilitates the functioning of the digestive system and creates a suitable environment for beneficial bacteria in the intestines. The more the number of beneficial bacteria in the intestine, the stronger our immunity will be."

Kefir is the Best Ramadan Drink                       

Explaining that kefir has a very prominent immune-boosting effect thanks to the probiotics contained in kefir, Dt. Merve Öz stated, "Kefir, which regulates the intestinal flora, also helps to eliminate the constipation problem experienced during Ramadan. In addition, with the low glycemic index of kefir and high protein content, a feeling of satiety can be provided by staying in the stomach for a long time."

Make sure You Have a Salad on the Iftar Table

Although it is difficult to limit food while breaking the fast, Dt. Merve Öz reminds us that some points should be considered in order to have a healthy Ramadan and of course not to gain weight. She also mentioned that it is necessary to pay attention to some points in order not to gain weight. "After breaking the fast and eating your soup, take a break for 15 minutes. Then move on to the main meal. Since the saturation signal goes to our brain after 20 minutes, taking a break before the meal at iftar facilitates portion control as well as slow eating. In addition, starting with soup will prevent the feeling of saturation and sudden rise in blood sugar. Also, have a salad with your main meal at iftar. Salad will fill the stomach volume and prevent you from eating too much calorific food. In addition, the fiber you will get from the salad will relieve your intestinal laziness."

Maintain Weight Control during Ramadan

Underlining that people who are at ideal weight should be careful not to eat too much carbohydrate and fat during Ramadan in order to maintain their weight and individuals with excess weight should be careful not to eat too much carbohydrate and fat during the month of Ramadan in order to get rid of their excess weight, as overweight poses a risk for many diseases, including heart disease and diabetes, Expert Dt. Specialist Clinical Psychologist Merve Öz stated, "Fried foods and pastries should not be consumed at sahur and iftar. Since bread is the highest quality carbohydrate, bread should be consumed instead of rice, pasta, bulgur pilaf, and pita bread. Since pita bread is prepared from white flour, it causes a sudden increase in blood sugar. In addition, since it causes you to exceed the limits due to its flavor, whole wheat, siyez, and whole grain bread should be consumed instead of pita bread. Seasonal fruits should be preferred instead of desserts."

Do Not Neglect Walking

Reminding that exercise is one of the most important factors that keep the immune system strong, Dt. Merve Öz stated, "Regular exercise strengthens our immunity by supporting both our physical and mental health. If there is no obstacle, do not neglect to walk for 30 minutes every day without tiring yourself too much."

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