Balanced Nutrition: The Key to Health During Ramadan

BY AHMET TAŞ | WISE NEWS PRESS 

ISTANBUL, TURKEY — Phytotherapy Specialist Dr. Ümit Aktaş warned that nutritional errors made while fasting during the month of Ramadan can exacerbate daytime hunger, thirst, and energy depletion. Highlighting that fasting offers a dietary rhythm compatible with human biology, Dr. Aktaş emphasized that uncontrolled and rapid eating during iftar can lead to blood sugar fluctuations and negative impacts on the cardiovascular system.

Common mistakes identified during this period include skipping suhoor, consuming carbohydrate-heavy diets, rapid excessive water intake, and relying on caffeinated beverages. According to Dr. Aktaş, these habits result in early-onset hunger and persistent fatigue throughout the day.

Balancing Protein and Fats at Suhoor

Dr. Aktaş stressed that the suhoor meal is critical for maintaining metabolic stability. Fasting without suhoor can lead to sudden drops and fluctuations in blood sugar levels. He noted that carbohydrate-heavy meals cause faster hunger and thirst because floury and sugary foods spike blood sugar before causing it to crash.

To ensure long-term satiety and stable energy, Dr. Aktaş recommends a suhoor rich in proteins and healthy fats:

• Recommended Foods: Eggs, cheese, olives, fermented foods, and vegetables are ideal for maintaining balance.

  
  

• Beverage Control: Tea and coffee should be limited due to their diuretic effects, which can increase water loss from the body.

Staging Iftar for Metabolic Stability

Breaking a long fast with heavy meals creates a sudden burden on the body. Dr. Aktaş advises a controlled, two-stage approach to iftar to manage appetite and support blood sugar balance. "Dividing iftar into two parts is a vital rule," he stated, recommending that the fast be opened with a date or olive, followed by a bowl of soup and a 20-minute break.

This pause helps prevent the urge to overeat and reduces risks to the cardiovascular system. For the main course, Dr. Aktaş suggests:

• Nutrient-Dense Options: Dishes prepared with bone-in meat, olive oil-based vegetables, salads, and fermented foods.

• Bone Marrow: Cited as an important source due to its collagen and nutrient content.

• Foods to Avoid: Pastries, refined sugars, and heavy desserts can increase thirst the following day and disrupt metabolic equilibrium.

Hydration Strategy and Risk Considerations

Proper hydration timing is essential for maintaining physical balance. Dr. Aktaş cautioned against drinking large volumes of water in a short window during suhoor, as the kidneys quickly flush out excessive amounts, potentially complicating digestion. Instead, water intake should be spread evenly from iftar until suhoor, ideally consuming one glass every 30 to 60 minutes.

He also noted that certain health conditions require professional medical consultation before fasting. This includes individuals using insulin for diabetes, those with serious cardiovascular diseases, cancer patients, pregnant women, and new mothers. Ultimately, balanced nutrition and light physical activity, such as short walks after iftar, can make the Ramadan process more comfortable and sustainable for overall health.

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