Healthy eating in Ramadan; Fasting provides a healthy purification for our body, but for fasting to be beneficial for our health, it is very important to have both adequate and balanced nutrition during the month of Ramadan. This year, Ramadan coincided with a period of curfews due to the pandemic.
Not being able to go out enough and thus restricting our mobility can cause us to be unable to digest what we eat and make it difficult to eat healthy.
The most effective method for Covid-19 is still “protection from the disease.” There is no food that can prevent or cure the transmission of COVID-19, but we do know that healthy eating, physical activity and regular sleep strengthen the immune system.
Boredom and stress due to quarantine can increase cravings for carbohydrate foods. Since carbohydrate foods increase the level of serotonin, known as the happiness hormone, the person feels relieved very quickly.
However, the effects of these foods are both short-lived and cause excess weight gain. Therefore, instead of carbohydrate foods, we should prefer healthy foods containing serotonin. Some of these are chickpeas, bulgur, fish, dairy products, bananas, cherries, hazelnuts and eggs.
The person who consumes these foods feels calmer and more energetic for a long time. The stress that has occurred in many of us due to quarantine has also caused our sleep patterns to deteriorate. Protein foods such as milk and dairy products are especially beneficial during the quarantine period with their sleep-inducing properties.
As physical activity decreases in quarantine and as a result of fasting in Ramadan, our metabolic rate slows down. In the meantime, we should eat healthy so that the immune system does not weaken.
With the effect of quarantine and fasting, our bowel movements may also slow down. In order to avoid constipation, fruits, legumes and olive oil should be consumed at sahur and iftar. In order to spend a healthy month of Ramadan in the pandemic, it is absolutely necessary to get up for sahur.
Long-term satiety should be provided with protein-containing foods at sahur, and foods containing fiber should be consumed for intestinal motility. For a comfortable night’s sleep, milk and dairy products should be consumed, and very fatty, spicy and salty delicatessen products such as fried, salami, sausage, sausage should be avoided.