10 Important Tips for a Healthy Ramadan During the Coronavirus Pandemic

The coronavirus (Covid-19) pandemic, which affects the entire world and can have fatal consequences especially for people with weakened immune systems and chronic illnesses, also impacts us during Ramadan, when our eating patterns change. During this period, protecting against coronavirus by ensuring social isolation and paying attention to hygiene rules is just as important as maintaining healthy and balanced nutrition. Sıla Bilgili Tokgöz, Nutrition and Dietetics Specialist at Acıbadem Bakırköy Hospital, stated that balanced nutrition, which is important under all circumstances, is of great importance during Ramadan amid the pandemic to keep our immunity from declining and to enable us to be more energetic and healthy. Tokgöz said, "With adequate and well-planned meals, you can provide your body with the nutrients your immune system needs during this period." Sıla Bilgili Tokgöz, Nutrition and Dietetics Specialist, highlighting the 3 most important vitamins and minerals for strengthening the immune system during the coronavirus (Covid-19) pandemic, states: "The most important vitamins and minerals during this coronavirus period are zinc, vitamins A and C. Zinc, one of the most important components of the immune system, creates a shield against pathogens. Therefore, zinc deficiency increases the risk of sensitivity to harmful microorganisms such as viruses and bacteria. For this reason, people with zinc deficiency in their bodies may experience weakened immune systems. Vitamin A deficiency causes disruptions in the immune system and as a result leads to easier progression of infection. Vitamin C, which displays antioxidant properties and increases body resistance, emerges as another star vitamin during this period," she says. Sıla Bilgili Tokgöz, Nutrition and Dietetics Specialist at Acıbadem Bakırköy Hospital, explained the rules of healthy nutrition during Ramadan and provided important recommendations and warnings!

Wake up for suhoor without fail

"When fasting, suhoor will be one of your main meals and will replace your breakfast meal. For this reason, wake up for suhoor without fail," warns Nutrition and Dietetics Specialist Sıla Bilgili Tokgöz, explaining its importance as follows: "Skipping suhoor can suppress your immune system. Additionally, waking up for suhoor will both shorten your fasting period and maintain your metabolic rate. So if you're thinking 'I don't need to wake up for suhoor,' you may face fatigue, tiredness, low blood sugar and constipation problems throughout the day."

At suhoor: Zinc, protein and vitamin A are a must!

Nutrition and Dietetics Specialist Sıla Bilgili Tokgöz emphasizes that foods containing vitamin A, zinc, probiotics-prebiotics and protein should definitely be on your table during suhoor, stating: "Zinc is found most in whole grain products and oily seeds like almonds and pumpkin seeds. By consuming whole grain bread or homemade whole grain cheese pogaca during suhoor, you can both fill zinc deficiency and extend the period of satiety," she says. Sıla Bilgili Tokgöz, noting that you should prefer high-protein foods such as eggs, cheese and milk during suhoor to remain full for longer, states: "At the same time, do not neglect eggs, milk and dairy products, which have high content of vitamin A, an important micronutrient for the immune system."

Pay attention to foods that trigger thirst!

During suhoor, it is very important to stay away from excessively fatty and salty foods that trigger thirst. Excessive salt consumption causes water retention in the body and edema formation. Very spicy, fatty and salty foods also increase the sensation of thirst. Charcuterie products such as olives, cheese, sausage and salami have high salt content. You can prefer less salty olives and cheese and soak them in water overnight.

Split iftar into two

Filling an empty stomach suddenly at iftar can cause sudden blood pressure and blood sugar spikes and digestive tract problems such as indigestion. For this reason, after opening your fast with soup, take a break for a while, for example 20 minutes, then have your main meal and do not overdo it. From iftar to suhoor, continue eating at regular intervals. To control calorie intake and not upset your stomach, be careful not to cook your meals using methods like frying and pan-frying that cause excessive fat consumption.

Stay away because…

To get rid of indigestion, heartburn, reflux and weight gain problems, especially stay away from fried foods, pastries, foods with excessive sugar and fat, sherbet desserts, very salty and spicy dishes, charcuterie products and carbonated drinks. As desserts, you can consume sugar-free compote, sugar-free fruit dessert, 1-2 days a week milk-based desserts, ice cream or güllaç.

Whether at suhoor or iftar: Don't forget these 2!

Probiotics contribute to the formation of a healthy gut flora and thereby reduce the passage of harmful microorganisms from the intestines to the circulatory system. As a result, the risk of infection decreases and probiotics also support the functions of molecules that strengthen immunity. Therefore, instead of milk during suhoor, occasionally consume kefir, which is a good source of probiotics and supports immunity. To promote the development of beneficial bacteria we call probiotics, you need to feed them with prebiotic fibers. To feel more energetic, lively and prevent possible constipation, make sure to consume prebiotic-source and zinc-rich complex carbohydrate foods such as whole grain, rye bread or oats.

Include antioxidant foods

Nutrition and Dietetics Specialist Sıla Bilgili Tokgöz reminds that antioxidants protect the body like a shield against pathogens such as viruses and bacteria, saying: "At iftar, you can also strengthen your immunity during the coronavirus period with powerful antioxidant foods such as beets, red cabbage, radish, spinach, broccoli, brussels sprouts and red peppers."

Zinc and vitamin C supplement in snacks

"If you want to be resistant to various pathogens such as viruses and bacteria, it is very important to regularly consume pumpkin seeds, oats and raw almonds rich in zinc," warns Nutrition and Dietetics Specialist Sıla Bilgili Tokgöz, continuing: "Almond oatmeal or 1 teacup of unsalted pumpkin seeds would be a good alternative for snacks. Also make sure to include foods rich in vitamin C, which plays a role in cell and tissue repair, strengthens the immune system and increases body resistance, in your snacks. You can consume strawberries, kiwi, nectarines, apricots, blueberries and mulberries."

Continue drinking plenty of water

Consuming adequate amounts of water daily helps remove toxins from the body and renders bacteria and viruses ineffective. Therefore, you need to consume 30-35 ml of water per kilogram of body weight. If you lose a lot of sweat or work physically in heavy labor, you can also drink mineral water due to missing minerals in your body. Avoid carbonated drinks and ready-made fruit juice consumption due to causing heartburn and bloating and high sugar content.

Be sure to consume ginger

Fresh ginger, which provides many benefits to our health, also has antimicrobial potential that can help in the treatment of communicable diseases. Therefore, consume ginger before bedtime or when you wake up for suhoor. You can consume fresh ginger by grating it and mixing it with real honey. Nutrition and Dietetics Specialist Sıla Bilgili Tokgöz, emphasizing that real honey also has germ-killing effects, states: "If you wish, you can also use quality chestnut honey. Additionally, you can mix it with yogurt or milk or cook and puree apple with ginger." Ginger is also a food recommended for consumption during the coronavirus period.