Failure to follow the recommendations regarding nutrition and lifestyle while fasting for about 17 hours in Ramadan can negatively affect healthy people as well as those with health problems. Especially mistakes made in iftar and sahur can cause serious health problems.
Don’t neglect your health checks
Especially blood pressure, diabetes, kidney and heart patients should have their tests done during the month of Ramadan. It should not be forgotten that these people who need to fast under the control of a doctor should have weekly urea, sugar control and daily blood pressure measurement. In addition, it is important for those of a certain age group to undergo a health check during the month of Ramadan. Those with diabetes should be fed 3 main meals and 3 snacks. While these patients are fasting, their sugar levels decrease and on the contrary increase during iftar. It can sometimes take up to 3 weeks for the body to adapt to the changing diet during Ramadan. This situation causes some difficulties especially in the treatment of heart patients and requires the reorganization of drug intake hours.
Do not eat fast at iftar
Eating too much and fast food at the iftar table after long-term hunger can cause problems in the digestive system. It is healthier to break the fast with a slice of bread and soup instead of eating fast and more, which causes reflux complaints to increase. After taking a break for a while, you can switch to the main meal. Care should be taken not to consume more than the amount consumed on normal days. Skipping the snacks that should be made until the sahur by going overboard in iftar can disrupt the balance of the body and cause both digestive system problems and a sudden increase in blood sugar. In order not to disturb the balance of the body and to prevent sudden rise in blood sugar, small meals should be passed between iftar and sahur. Instead of dough and syrup desserts that increase blood sugar quickly, milky desserts should be chosen. Meat and chicken should be grilled, weight should be given to foods with olive oil. In order to meet the daily vitamin needs, green leafy vegetables should be consumed.
Do not break the fast with cigarettes
Breaking the fast with cigarettes can cause serious health problems. After long hours of fasting, smoking can cause sudden narrowing of the veins. Apart from this situation, which increases the risk of heart attack, it also causes serious heart rate and blood pressure irregularities. Fasting with cigarettes also affects the stomach negatively, increasing the risk of gastritis and ulcers. In addition, breaking the fast with cold water can force the stomach and cause problems such as indigestion, vomiting and nausea.
Consume water instead of acidic and carbonated drinks
Fizzy or acidic drinks should not be consumed with meals in iftar. Fasting during the summer months can cause serious water loss. Contrary to popular belief, carbonated and acidic beverages cause the body not to get enough water, but to be dehydrated, with the high salt-sugar and additives they contain. It can cause serious problems, especially in the stomach and digestive system. In addition, carbonated drinks cause pressure on the heart by the diaphragm and cause shortness of breath with rhythm disorder. With the sugar content they contain, they cause sudden fluctuations in blood sugar and may lead to disruption of metabolism. It should not be forgotten that the healthiest beverage is water. Drinking 1 or 2 glasses of water before starting the meal in iftar is important in terms of replacing the lost fluid and creating a feeling of satiety. Water consumption of 2-3 liters per day should not be neglected. Instead of consuming water all at once, it should be spread between iftar and sahur.
Do not take medication without consulting your doctor
Medication should not be taken without consulting a doctor during Ramadan, either. Especially ulcer and gastritis patients should pay attention to the use of painkillers and aspirin. The use of such drugs, which may be harmful to the stomach, without the advice of a doctor can cause stomach bleeding and perforation.
Do not skip sahur
Fasting by getting up for sahur is important in terms of maintaining blood sugar level during the day. Since the fasting period will be prolonged in fasting before sahur, blood sugar drops as well as lack of concentration, headache and a feeling of intensity. Instead of heavy meals, light breakfasts should be preferred in the sahur. Consuming milk and eggs due to their protein content will reduce the feeling of hunger. Consuming bran or rye bread instead of white bread, which raises blood sugar quickly and creates a feeling of lessness more quickly, is beneficial in terms of nutrition and feeling of satiety.
Do not sleep immediately after eating
Sleeping immediately after sahur causes an increase in reflux complaints in particular. It is easier for food to come back from the esophagus in the supine position. Especially in sahur, leaving time between the meal and bedtime will reduce the complaints.
Do not engage in conversation at the table
Long conversations at iftar tables increase the amount of food taken. These conversations, which will cause the person to gain weight during Ramadan, also cause unnecessary salt and calorie intake. Rhythm disturbances may occur in the long term due to adverse effects on cardiovascular health.
Avoid heavy exercises
Doing heavy sports while fasting and after iftar can cause serious water loss. Instead of heavy sports that can cause fainting and serious health problems, it is necessary to focus on lighter sports during the month of Ramadan. Especially after iftar, light walks are beneficial in terms of both facilitating digestion and regulating metabolism.
