9 Points to Be Considered for a Healthy Ramadan Month!

If you do not pay attention to the changes in your diet during Ramadan, it can cause some health problems, especially stomach and intestinal problems. Yeditepe University Koşuyolu Hospital Nutrition and Diet Specialist Merve Öz said that it is possible to get through the Ramadan month both healthily and much more comfortably with simple precautions that can be taken. She listed the points to be considered as follows…

Make Sure to Eat at Sahur

Although it is difficult for many people to wake up from the sweetest sleep of the night and eat, sahur is absolutely necessary to maintain energy balance throughout the day. Merve Öz said, “Prolonged fasting causes the metabolic rate to slow down. However, when fasting without waking up for sahur, the metabolic rate slows down even more. Therefore, considering people who gain weight during the Ramadan month, it is seen that they do not usually wake up for sahur.”

Wait for the Main Meal

Although rich iftar tables are very attractive after a long fasting period, it is necessary to wait for a while for the main meal. Beginning the main mean after waiting for 15 minutes after a light soup helps to get up from the table much more easily.

Choose Fruit Over Dessert

Desserts are one of the must-haves of Ramadan. However, excessive consumption of sherbet desserts, in particular, can cause digestive problems as well as weight gain. Nutrition and Diet Specialist Merve Öz stated that seasonal fruits should be preferred instead of desserts and made the following statement: “Those who say that fruit is not enough can eat ice cream, which is one of the most innocent desserts. If dessert is desired, it will be better to consume it 2 – 2.5 hours after the meal and to prefer milk desserts rather than pastry desserts. Before you eat dessert, do not forget to think "Is this dessert good for me?"

Drink 10 to 12 Glasses of Water Between Iftar and Sahur           

The longer we fast, the longer our bodies become dehydrated. The way to prevent this is to consume 10-12 glasses of water between iftar and sahur. It is possible to calculate the amount of water needed as approximately 30 ml per kilogram. For example, a person weighing 60 kilograms needs 60 x 30 ml = 1800 ml of water.

Do not Go for High-Calorie Breakfasts

Explaining that consuming foods with high fiber content such as cucumber, tomato, pepper and parsley, dill, cress, and arugula during iftar and sahur instead of high-calorie breakfast foods also benefit weight control during Ramadan, Merve Öz said, “Eggs are the highest quality protein after breast milk. Always have eggs on your table, especially in sahur, because of their quality protein and their satiating effect.”

Consume Water with Tea and Coffee

Drinking coffee and tea after iftar also accelerates the removal of water from the body. This can cause the body to become dehydrated. Nutrition and Diet Specialist Merve Öz pointed out that the consumption of tea and coffee should be reduced as much as possible during Ramadan and said, “If you say that you cannot do without tea and coffee, in addition to the amount of water you need to drink, consume extra water for each cup of tea and coffee you drink. People who do not have blood pressure problems can also prefer soda water. Thus, it may be possible to close the mineral deficit that occurs during the day.”

Prefer Fibrous Foods

Prolonged fasting can slow down bowel movements, which can cause constipation in many people. To prevent this, fibrous foods can be consumed both in iftar and sahur. In addition, it is also beneficial to prefer kefir, probiotic yogurt, and fruits such as dried apricots, dried figs, and pears, provided that the servings are not exaggerated.

Make Room for Milk and Dairy Products

Pointing out that the consumption of milk and dairy products decreases during the Ramadan month,  Nutrition and Dietetics Specialist Merve Öz gave the following information: “You can consume yogurt or ayran, which are healthy protein sources, together with your meals at iftar. You can also satisfy your dessert cravings with fruit yogurt that you can prepare at home as a snack.”

Exercise

Another way to speed up the metabolism that slows down during Ramadan and to ease digestion is to move. For this, it is necessary to try to walk for 20 - 25 minutes after iftar as much as possible.

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