Izmir Metropolitan Municipality Esrefpasa Hospital Karşıyaka Aycem Pehlivan, Functional Medicine Dietician working at the District Polyclinic, shared the points to be considered for healthy nutrition during the Ramadan Feast. Pehlivan stated that the body should not be overloaded suddenly after a long fast and listed her suggestions.
Izmir Metropolitan Municipality Eşrefpaşa Hospital before the Ramadan Feast Karşıyaka Nutritional recommendations were shared by Aycem Pehlivan, a Functional Medicine Dietitian working at the District Polyclinic. Pehlivan, who made warnings about the content of meals and sweet consumption, said, “When we fast for a long time during Ramadan, our body rests for a while. However, during the holiday, sweets, heavy meals and plenty of treats take their place on our tables. Since the Ramadan holiday is the first big meal period after fasting, there are a few important points to pay attention to in order not to increase blood sugar. Otherwise, there may be sudden fluctuations in blood sugar levels.”
“Consume light and easy to digest foods”
Pehlivan, who also listed his suggestions for meals to be consumed during the Ramadan Feast, said, “You should choose light and easily digestible foods for the first meal on your table. I recommend that you start with options such as cheese, a few olives or kefir, fruit for breakfast. You can choose light proteins and vegetables for lunch. Make sure your digestive system wakes up slowly. If you are not careful, you may experience gastritis, reflux, constipation, and bloating.”
Be careful about sweet consumption during the holiday
Speaking about sweet consumption during the holiday, Pehlivan said: “Sweets are on almost every table during the holiday. However, excessive sugar consumption rapidly increases blood sugar and can then cause a sudden drop. We need to consume sugary drinks knowing that sugary drinks rapidly increase blood sugar and can increase insulin resistance, which can lead to metabolic diseases in the long run. Instead of sugar, more natural flavors, such as fruit-based or flavors made with honey and molasses, can also be a healthy alternative.”
“Try to drink 12-10 glasses of water a day”
Noting that it is important to drink plenty of water during the Ramadan Feast, Pehlivan said, “It is very important to supplement our bodies with plenty of water during the feast, which remains dehydrated during the fasting period. Try to drink 12-10 glasses of water a day. In addition, drinking plenty of water after consuming sweets and heavy meals helps the digestive system relax. After the period when movement decreases during Ramadan, you can balance your energy with relaxing activities such as pilates, yoga and stretching movements. Studies show that exercise balances blood sugar and that walking after meals prevents blood sugar from rising. Foods such as yogurt and kefir, which are sources of probiotics, support the digestive system and strengthen intestinal health.”
