Eight advice for a stronger immune system when fasting in Ramadan

In addition to the challenge of fasting for 12+ hours during the day, this year, as before this year Muslims have the added challenge of maintaining their immune systems in the opital function especially among the pandemic caused by COVID-19.

In this regard, many media have given attention to this part by taking the opinions of experts.

Thus, the Daily Sabah has also spoken with a dietist and clinical psychologist Merve ãoz, who has shared her advice to ensure that you have the healthiest Ramadan possible by maintaining your weight and keeping your immune system strong.

Eat or not goofy?

Reiterating that both of the systems for which the body needs more energy are the immune system and the digestive system, ⇩ said fasting allows the body to focus its energy on one by one, and thus preventing treatment for a specific period allows the immune system to be more active.

This will allow the body to repair cells and fight germs better.

dealt with syphyr and iftar as a time when the immune system will be more active, but to ensure this, she emphasized the necessity of getting up to a healthy syphyr meal, no matter how inclined you are to go back to sleep.

If you don't get up on sight, your body will be stressed because of an extended period of hunger, which can reduce your immunity”, she says.

Which Foods to Choose

When it comes to building a healthy diet during Ramadan, the key is to go with easier but fuller food “that will help your body complete all the nutrients you can lose throughout the day.

Try to have all essential food groups at your table include cereals, vegetables, fruits, legumes, nuts, milk, or alternatives to your protein sources.

“A food soup, eggs, cheese, olives, vegetables, cucumbers, tomatoes would be ideal”, says ♫z.

However, it recommends using eggs, “one of the best sources of proteins”, along with oatmeal or wheat flour to increase saturation and ward off hunger for more time.

Go with soup and salad

“After waiting for a fast and eating your soup, take a break for 15 minutes and then switch to the main plate”, ⇩ says.

Since your brain will not record the signal you are getting fed up in 20 minutes, rest before eating again helps you slow down and give you more control over your parts.

Soup is an especially excellent choice for beginners as it helps your body to adapt slowly to the feeling of satisfying and prevents sudden blood sugar from growing, the Telegraph notes.

⇩ it also recommends that you have a “aide” of the salad as a side of your main meal in iftar. Not only vegetables and vegetables in the salad will fill your stomach with their volume, but salads also prevent you from consuming too many calories at the same time.

The fibras that you get from the salads will help you ease the sloth of the”, she adds.

Get antioxidants

Food antioxidants, especially fruits and vegetables, can help prevent cell damage by increasing the immune system.

That is why consuming fruit as a light snack between iftar and syphyr is highly recommended.

<x) And the more useful bacteria we have in our intestines, the stronger our immunity will be”, says ♫z.

When it comes to candy, try to get as much fruit as possible, she adds.

Not all carbs are made the same way

dealt with mature things and pastries as much as possible this month, says ⇩.

A rapid increase in weight and overweight can also make you sensitive to many diseases, including heart disease and diabetes, and may mean worse results from COVID-19.

So dietologists attach great importance to staying on a healthy weight, especially during Ramadan.

Drink at least five quarts [1.5 L] of water

Water is essential to a strong immune system because it keeps all systems in the body functioning properly.

And dealt with: <x0juji also helps remove toxins from the body, transport nutrients into our cells, and neutralize bacteria and viruses”.

It also warns against consuming enough water when drinking tea, coffee, or other caffeine drinks.

These drinks may give you the wrong impression that you are fulfilling your daily water intake, yet caffeine dehydrates your body and acts like diuretics, which means it speeds up your secretation of water from your body.

Some doctors recommend drinking a cup of water for each cup of coffee you drink to compensate for the effect.

Review Probiotics

If there is a drink that ⇩ recommends that people add to their diets during Ramadan, it is the kefir (a drink of sour milk).

Thanks to its probiotics, the Chefian has a very profound effect that strengthens immunity, she says.

“Kerfir, who regulates the bowel flora, also helps soften the cap, a problem widely experienced in Ramadan. In addition, the Chefir has a low lycemic index and high protein content, making you feel more satisfied for more time”.

The Issue of Training

While training may be the last thing you want to do when fasting, doctors recommend at least 30 minutes of activity to keep your body in shape, help train and strengthen your immune system.

Reiterating that active activity was one of the most important factors to build immunity, ⇩ said it does so by supporting physical and mental health.

If you do not have physical conditions that prevent you from doing so, at least try to walk 30 minutes each day with little effort, she said.

Most doctors recommend refrain from high - intensity training during fasting and exercise one or two hours after eating to prevent food from digesting.

A quick walk is the most recommended exercise, with doctors recommending it either an hour or two before iftar or after the iftar meal.