What should be done to avoid getting weak while fasting?

What should be done to avoid getting weak while fasting?



Dyt. Ceyda Nur Çakın made suggestions to feel more energetic during the day and to spend a healthy Ramadan month while fasting.

It is very difficult to get the energy and nutrients required for the body to fulfill its daily functions only within a few hours after iftar. In addition, when sahur is not performed, the risk of fatigue and concentration disturbance during the day is higher with the prolonged fasting period. In addition to protein sources such as eggs, milk and cheese for a long-lasting feeling of satiety; taking part in energy metabolism such as whole wheat bread and oats; It is necessary to consume healthy carbohydrate sources rich in B group vitamins and fiber. Although magnesium-rich oil seeds such as raw almonds, walnuts, raw hazelnuts are also an important source for healthy fatty acids, most of our plate is rich in raw vegetables and greens; Including fruits in sahur is especially important in terms of vitamin C intake. In addition, the high water content of raw vegetables and fruits will support your daily fluid intake.

The loss of only 3% of water, which makes up about 60% of the human body, causes a decrease in physical performance. With the increase of air temperature, the loss increases with sweating, and it becomes difficult to meet the daily requirement during the limited food intake hours while fasting. Breaking the fast with 1 glass of water, getting support from compotes and soups without added sugar, not skipping the consumption of vegetables and fruits will contribute to your fluid intake. Since beverages containing caffeine such as tea and coffee may increase fluid excretion from the body, attention should be paid to the amount of consumption and care should be taken to drink at least 8-10 glasses of water.

After breaking the fast with water and a bowl of soup, resting for 15 minutes will allow time for digestion. The foods you consume repeatedly and by chewing less can cause sleepiness and a feeling of tiredness right after a meal. Adding 2 snacks containing fruit, oilseeds and yogurt or kefir between iftar and sahur will help to meet the daily nutritional needs in a controlled manner.

Mediterranean diet based on unsaturated fats (such as olive oil, almond, hazelnut, walnut), vegetables and fruits, white meat sources such as legumes, fish and dairy products; It is perfect for sufficient vitamin-mineral, fiber and healthy fatty acid intake. You can feel more energetic by including raw and cooked vegetables and dried legumes at least 2 days a week, by not skipping fruit and oilseeds in snacks after suhoor and iftar, and by turning to lean meats as much as possible.

Processed delicatessen products such as salami, soudjouk and sausage will create a desire to drink more water during the day when consumed at sahur due to their salt and fat content. However, sugar and sugar-added products cause your blood sugar to rise and drop suddenly. Sudden blood sugar drops have negative effects on daily life, such as impaired concentration, fatigue and sleepiness.

Serotonin and endorphin hormones, which increase during physical activity, are very important for a positive mood and a good night’s sleep. For example; One hour after iftar, a 45-50-minute moderate paced walk will facilitate the digestion of foods; It will help you feel more energetic and provide a quality sleep.

Especially in the first days of fasting, changing diet and insufficient fluid and fiber intake can cause constipation; This situation creates a feeling of bloating and discomfort during the day. A healthy gut microbiota is essential to prevent constipation. Useful microorganisms in the intestine called probiotics form the microbiota. It is known that the intestinal microbiota contributes to the release of hormones that positively affect the mood, especially serotonin. For a healthy gut microbiota, regular consumption of probiotic foods such as kefir and a diet rich in fiber, which is a nutrient for probiotics, is essential.


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