Ramadan is a holy month of fasting and religious reflection for Muslims worldwide.
In latest years, there was an growing concentrate on the well being advantages of the Ramadan weight-reduction plan, with consultants emphasizing its potential to advertise weight reduction, enhance metabolic well being and improve general well-being. Here are the assorted parts of the Ramadan weight-reduction plan defined by consultants and its potential advantages and downsides, together with a number of ideas for these seeking to preserve a wholesome way of life through the holy month.
Eating pace
According to the Nutrition and Diet Specialist Veysel Ciğerli, Ramadan ought to be spent adhering to wholesome consuming guidelines whereas specific consideration ought to be given to consuming pace at iftar – meals to interrupt the every day quick. In addition, he additionally confused the very important significance of a sturdy immune system.
“Healthy, adequate, and balanced nutrition is important for our lives at every stage. Eating our meals for 15-20 minutes instead of eating quickly during iftar meals will help us understand the feeling of satiety. Meals should not be rushed, and food should be eaten slowly to aid digestion. The soup should be a must-have on the iftar table for healthy individuals fasting, as it will soothe the stomach. You can break your fast with half a glass of water and then soup. Before moving on to the main course, a 10-15 minute break should be taken,” he suggested.
“If you cook your meals using baking, grilling and boiling methods rather than frying, you will not have digestive problems. In this way, you will prevent weight gain during Ramadan. You can use whole-grain bread, bulgur pilaf, and bran pasta instead of carbohydrates to increase your feeling of satiety. Pide and güllaç sweets are must-haves during Ramadan. Of course, we will consume these foods, but we must pay attention to portion control and timing. By consuming a portion of fruit and yogurt or ayran about 2-2.5 hours after breaking our fast, we can balance our blood sugar with a healthy snack,” he added.
Consuming water
Meanwhile, one other specialist, Neurologist, and Clinical Neurophysiologist, Okan Bölükbaşı, warned that extended fasting, dehydration, and modifications in sleep patterns may set off migraines. Therefore, he beneficial that migraine sufferers ought to eat frequently and drink loads of fluids.
Migraines are a typical well being drawback for individuals who quick throughout Ramadan, particularly through the first few days when the change in consuming habits can set off migraine assaults. The modifications in consuming, consuming, and sleep patterns can set off seizures in migraine sufferers and trigger complications in those that do not need the situation.
Bölükbaşı defined that the remedy for migraines varies from individual to individual and that migraines are characterised by extreme complications accompanied by sensitivity to gentle and sound, in addition to nausea, vomiting, and weak point. These signs can final 4 to 72 hours and typically every week.
Bölükbaşı emphasised the significance of investigating the underlying causes of migraines when sufferers search medical consideration for his or her complications. Treatment plans for migraines rely upon the affected person’s age, the frequency of the assaults, different medical circumstances, and the kind of migraine.
During Ramadan, Bölükbaşı beneficial that migraine sufferers pay extra consideration to their weight-reduction plan and eat frequently, get sufficient sleep, and drink loads of fluids.
Migraine sufferers have extra delicate brains than others, and modifications within the exterior atmosphere, reminiscent of strong smells and flashing lights, can set off migraines. In addition, modifications within the inner atmosphere, reminiscent of fluctuations in blood sugar, may set off migraines, he added.
The well being skilled additionally suggested that migraine sufferers ought to be extra cautious since their routines will likely be disrupted. “Migraine patients should eat food that prevents blood sugar drops, such as boiled potatoes, eggs, and tahini, during their predawn meal. Drinking fluids is also essential between iftar and suhur (the last predawn meal before the start of the daily fast),” he concluded.
Source: www.dailysabah.com
