Fasting May Be Your Best Detox
Do not fast before getting up for sahur
Fasting has important benefits for metabolism. Fasting must be kept consciously in order to cleanse the harmful substances accumulated in the body, renew the cells and increase body resistance. Some people either sit up late and then eat a little to avoid interrupting their sleep; Some people also fast without having sahur to lose weight. Neither method is correct for healthy fasting. Because fasting with a single meal can pave the way for disease, especially by weakening the immune system.
Drink at least 2 liters of water between iftar and sahur
During Ramadan, there is a short time between the 2 main meals. For this reason, in addition to other liquids, at least 2 liters of water should be consumed between iftar and sahur. Additionally, foods that make you feel full should be preferred for sahur. For this, the amount of salt should be reduced and a 4-combination of healthy carbohydrates, healthy fats, protein and fiber foods should be preferred.
Divide your iftar meal into 3 parts
Sometimes, too much food is consumed quickly at iftar, which is held after a fast of approximately 16 hours. This can cause stomach fatigue and indigestion. For this reason, it may be beneficial to divide the iftar meal into 3 parts. First of all, after breaking the fast with iftar foods such as dates or olives as a starter; 1 bowl of soup, yoghurt and salad is consumed. Then you should take a break for 15 minutes. In the meantime, you can drink a glass of tea if desired. The main meal can be eaten after the break. After the main meal, there should be a break of 30 minutes or one hour. Small amounts of fruits and nuts can be consumed. If you want to eat dessert, you can consume milk dessert instead of fruit a few times a week, while maintaining portion control. Without losing portion control at iftar, be sure to eat protein foods such as legumes, fish, turkey, red meat and chicken; Drinks such as yoghurt, ayran, tzatziki or kefir can be preferred. Instead of pastry, rice and pita, whole wheat bread, bulgur pilaf and whole wheat pasta are healthier options. To prevent low blood sugar that occurs after long fasting; Too many carbohydrates should not be consumed, and very sugary, fatty or salty meals should not be preferred. These will both cause indigestion and lower the immune system. To facilitate digestion after a long period of fasting, meals should be swallowed slowly and after chewing well.
Exercise for 30 minutes after iftar
This inactivity has increased even more with the number of meals decreasing to two during Ramadan and prolonged hunger. In an inactive body, metabolism slows down and uncontrolled weight gain may occur. Therefore, to eliminate inactivity, you can exercise for 30 minutes on a treadmill or sports equipment at home after iftar during Ramadan, or at any time during the day in normal times. Apart from this, the person can also follow a light exercise program recommended by experts at home. This exercise performed after iftar both helps digestion and speeds up the metabolism.
Try to sleep for 8 hours
Some hormones are secreted while sleeping in the dark at night, while others are secreted in sunlight and during movement. Going to bed late and waking up late to wait for sahur creates an imbalance in hormones and thus physiological stress. This may cause the immune system to weaken. For this reason, it is necessary to sleep 8 hours every day during Ramadan, as in normal times. It is important to get a night’s sleep between iftar and sahur so that the body does not suffer from sleep deprivation after fasting for a long time.
