Fasting allows the body to focus its energy on one at a time, and thus stopping digestion for a specific period allows the immune system to be more active. This will allow the body to repair cells and fight off germs better
Fahmida Hashem: Ramadan sees Muslims around the world observing daytime fasting for 30 days, abstaining from meals and drinks, while spending large portions of their time in prayers. Through this Covid-19 situation, Muslims need to follow an immune-rich healthy diet that will provide immunity, energy and nourishment throughout the day and avert health problems.
Guidelines on physical distancing, mask-wearing, and hand hygiene still apply this year. Even though vaccinations against Covid-19 have started in many places, the pandemic is still not over yet. Therefore, when it is safe for healthy people to fast during Ramadan, those guidelines are important to follow to help prevent infection and believers can still live their Ramadan to its fullest, while being cautious concerning the Covid-19 risk.
Fasting allows the body to focus its energy on one at a time, and thus stopping digestion for a specific period allows the immune system to be more active. This will allow the body to repair cells and fight off germs better. Between sahri and iftar is when the immune system will be most active but to ensure this, we emphasize the necessity of getting up to eat a wholesome sahri meal, no matter how inclined you may be to go back to sleep. If you don’t get up for sahri, your body will be stressed due to a prolonged period of hunger, which may lower your immunity. Studies have shown that fasting can restore the immune system and help fight off infection.
When it comes to building a healthy diet during Ramadan, the key is to go for lighter but filling foods that will help your body replenish all the nutrients you may lose throughout the day. Try to set your table to include all the essential food groups – grains, vegetables and fruit, legumes, nuts, dairy or alternatives, and your protein sources. What and how you eat your meals will play an important role in helping you to be healthy and immune for the duration of Ramadan.
A great way to break the fast is to enjoy the favorite dates. The fruit is extremely effective in raising blood sugar quickly because they’re easily and quickly absorbed. They can be consumed at sahir or iftar. In Ramadan, we’re slowly being dehydrated over the day. So, once we break our fast and during the non-fasting period, we need to have foods that put water into our body, not deplete it further.
Add salad as a side to your main meal at iftar. Not only will the greens and vegetables in the salad fill your stomach up with their volume but salads also prevent you from consuming too many calories at once. Antioxidants in foods, especially colourful fruits and vegetables, can help prevent cell damage, therefore boosting the immune system. That’s why consuming fruits as a snack in between iftar and sahri is highly recommended.
Fruits are also high in fiber which facilitates the functioning of the digestive system and creates a suitable environment for beneficial bacteria to flourish in the intestines. And the more beneficial bacteria we have in the gut, the stronger our immunity will be.
One can also consider having coconut water and fruity drinks which are super-hydrating. Fluids are very important for the health and vitality of the body during the fasting period and it is important to drink plenty of water, in addition to other refreshing drinks. We need to drink eight glasses of water daily from iftar to sahri to prevent dehydration and constipation.
All carbohydrates are required to be minimized during the iftar. Complex carbohydrates are foods that help release energy slowly during the long hours of fasting. They are found in foods such as barley, wheat, oats, beans, lentils, wholemeal flour, and basmati rice.
Sahri should be light and include slow-digesting food like brown bread, salad, cereal (oats/cornflakes), or toast so that one has a constant release of energy. Sahri is an important meal that provides you with energy and hydration for the next fasting day.
The foods that should be avoided in Ramadan are deep-fried foods such as pakoras, samosas, high-sugar, and high-fat foods including sweets such as gulab jamun, rasgulla, and balushahi, high-fat cooked foods like parathas and oily curries. Here healthy alternatives are baked samosas, chapattis made without oil, baked or grilled meat and chicken, milk-based sweets, and puddings such as rasmalai and barfee.
Cooking methods are a big part of a balanced diet in Ramadan. Deep frying, frying, and excessive use of oil are harmful. Cooking methods like shallow frying, grilling or baking are healthier, especially with chicken and fish.
The coronavirus pandemic continues to sweep its way across the world. Iftar gatherings and family get-togethers are discouraging people from meeting each other and are also promoting social distancing. Ramadan is a beautiful opportunity to practice good habits that will stay with you even after the holy month ends and during Covid-19.
The writer is a Sr. Nutrition Consultant, Labaid Cardiac Hospital.
