The days have passed quickly and we are welcoming another Ramadan. We remember our old memories. We are ready to make new ones. Our spirits, bodies, and social states are probably much different from the last year. We are here to warn you about some things to consider before fasting. The summer is going to be long and very hot. Therefore, our health measures for Ramadan are a bit different. Internal Diseases Specialist Doctor Nafiz Karagözoğlu explains the healthiest way to celebrate Ramadan:

“Relax during iftars (meal that breaks fasting.) Don’t push on the gas pedal like you’ve been waiting at the red light for 16 hours. If possible, please have some soup first and then move on to other dishes slowly. Eat in small portions. Having a short walk after dinner would be relaxing. Prefer leafy, whole-meal, and oat-bran containing foods. Vegetable or meat dishes prepared with olive oil, vegetable, or legume soups, bulgur or wild rice pilaf, whole-wheat pasta, oven cooked or grilled fish, red meat without fat, skinless chicken, and salads for dinner and fresh fruits, deserts prepared with milk and fruits, cereals supplemented with vitamins and minerals for desert in small portions can be consumed at iftars. ”

Water and sahur (meal that starts fasting) are important
“Drink plenty of water. The time between iftar and sahur is not long. During the time that you are awake, close the water gap. Get ready for long and hot summer days. Use your time wisely to have a good night’s sleep. Having a sahur breakfast is very important, don’t skip it. Eating a lot at sahur won’t make you feel full longer. Eat right. Avoid sugary foods at sahur. They cause you to feel hungry faster. Avoid oily foods such as deep fried foods. Prefer oven baked or boiled dishes. Don’t plan tiring daily activities. Take a nap for one or two hours around noon.”

-If you have an illness, you should consider consulting your physician and a religion specialist about your health and your religious responsibility.
-Fasting is not racing to get hungry. Fasting responsibility for the ill and weak is different.
-If you decide to fast this Ramadan, consult your physician regarding your existing illnesses and medications.
-Special diets and fluid intake arrangements are supposed to be made in accordance with the illness. The medication arrangements of patients should be spread in the eight hours period that they can eat.
-Wrong eating following iftar meals is usually the reason of the illnesses that may occur during Ramadan. Let’s be careful at iftar.
-If you don’t have to, don’t go out between 11 am and 4 pm.
-Try to reduce your stress, tension, and excitement. Combination of heat, hunger, and thirst might be dangerous.
-Control yourself against increased lack of attention, absent-mindedness. For instance, don’t leave children, pets, or elderly inside vehicles.
-Follow the forecast to take possible measures against daily changes of weather.
-People who work under high temperatures due to their profession should drink more water.

The most important time of Ramadan is sahur. It is described as the meal that is eaten before sunrise. We should be careful about many things at sahur. Here are the recommendations from the specialists about eating the right way at sahur:

Why do we eat sahur?
Because we should complete the fasting that begins after sunrise without harming our health. Fasting is a worship that is supposed to be done without giving any hardship to our bodies. Therefore, we should eat sahur in a timely manner and the right way.

When should we eat sahur?
We should eat it as close as possible to sunrise. We should increase the tolerance of our bodies to hunger and thirst for a period, which is longer than sixteen hours.

Which foods should we have at sahur tables?
Foods that we consume at sahur are supposed to help us keep our satiety for a long time. Foods that are absorbed slowly by the body can suppress our hunger.

Why should we avoid sugary foods at sahur?
Intestines absorb sugary foods quickly. So, pancreas releases insulin right away and our glucose, in other words, blood sugar level decreases instantly. Again, we begin to feel hungry.

What are the unfavorable sugary foods?
It would be proper to avoid foods such as potatoes, white bread, white rice, white sugar, processed fruit juices, bananas, crackers, corn chips, and corn flakes.

Is it proper to go to bed right after sahur?
We always talk about the benefits of moving, walking, doing light exercise after meals. If possible, having a short walk, doing light exercise even inside your home would relax you.

What should we drink at sahur?
It is important to drink water. If your physician didn’t proscribe mineral water, you can consume one or two cups. However, if you decarbonize it just by letting it sit for a while before drinking would be more favorable. Avoid carbonated drinks.

What else can we drink except water?
Drinking milk would be proper. If you don’t have reflux or ulcer or if you are not allergic to dairy, milk would be a good source of liquid and nutrition.