Taking advantage of the remaining of Ramadan by following a balanced diet is one of the keys to maintain a good health, this is what Aspetar experts concluded through a series of tips that were directed to maintain health, weight and immunity.

This year's Holy month of Ramadan starts during the coronavirus pandemic. This requires a special attention to basic precautions to protect yourself and others around you. These diet tips are important in addition to the general recommendations to wash your hands thoroughly, stay at home and practice physical distancing.

Aspetar experts say; In the last few weeks, most of our time was spent at home in isolation, some people may have lost their routines, everyone being exposed to daily news on Coronavirus developments. This is stressful and has negative effects on physical and mental health, it affects our sleep, and can cause boredom.

Such overwhelming changes to our daily life are likely to increase food cravings, especially for foods high in sugar and fat content. Therefore, and due to the special dishes typical for Ramadan celebrations, this Ramadan, it might be even more difficult to control the cravings and the urge to eat.

While fasting Ramadan has many health benefits, especially with regard to protecting the immune system. If you follow a varied and balanced diet between breakfast and suhoor, this will maintain your health and immunity, enhance your exercise performance and reduce the risk of different diseases.

And because our health is the key, Aspetar experts promot for a healthy lifestyle in Ramadan, by maintaining a healthy diet, staying active and maintaining the body's immunity by presenting the following guidelines:

Keep a healthy diet

• Plan your daily meals.
• Adjust the amount and type of food on your plate during Iftar and Suhoor:
• Reduce (but do not eliminate) carbohydrates If you are exercising less, increase the amount of protein and vegetables on your plate.
• Include protein sources such as meat, fish, eggs and dairy products in your Iftar, Suhoor and snacks, especially if you are exercising regularly.
• Reduce food that is high in calories and poor in nutrients such as some traditional fatty dishes, fries and dessert.
• Choose low-calorie foods such as fruits, vegetables, low-fat dairy products (yogurt, cheese, and milk), nuts, whole grain products, and turkey / chicken.
• Make sure you drink enough water at the rate of one cup every two hours from Iftar to Suhoor.
• Replace regular sweetened and soft drinks with water or "Zero calories" or "Diet" drinks.

There are some foods that will help you to improve sleep quality, including milk and milk products, vegetables and fruits such as dates, bananas, cherries, kiwi, seeds, almonds and oats. Moreover, they can help to regulate satiety and calorie intake. Be sure to include them in your Suhoor meal.

Stay Active

• Continue your exercise activities, adjusting the intensity if you plan to exercise while fasting.
• Avoid gaining weight during Ramadan; obesity causes chronic inflammation, heart disease, diabetes and reduced lung function. These factors can also increase the risk of serious health complications of coronavirus.
• If you are exercising regularly, make sure you drink fluids after each exercise to help recovery and avoid dehydration

Maintain Immunity

Do not be fooled by magic recipes to "enhance" your immune system. If you follow a varied and balanced diet this will maintain your health and immunity, enhance your exercise performance and reduce the risk of different diseases.

Avoid harsh diets.

• Prevent vitamins and minerals deficiencies, which are associated with weak immune responses, by adding different colors every day of fruits and vegetables to your meals from Iftar to Suhoor.
• Add the following nutrients to your Ramadan meals, as it has proven useful to support the immune system:
  • Vitamin C - in kiwi, orange, papaya, berries, peppers, broccoli and spinach.
  • Vitamin E - in seeds and nuts.
  • Zinc - in shellfish, poultry, fish, red meat, nuts, pumpkin seeds, sesame seeds, beans, and lentils.
  • Vitamin D – due to home isolation you may be less exposed to the sun, this lowers the production of Vitamin D;, try to expose some of uncovered body parts like face, arms, legs or back to sunlight daily or minimum twice a week, for approximately 5-30 minutes between 10 AM and 3 PM. Take vitamin D3 supplements and eat some vitamin D rich food such as fortified dairy products, salmon, sardines and egg yolks.

Most people in Ramadan tend to race for food and household stores. The latest directives are to avoid large gatherings and reduce unnecessary and frequent visits to supermarkets to reduce the spread of the virus therefore a list of your needs should be prepared in advance and to include the above recommended food products either frozen, dried, or with long-lasting shelf life so the shopping trips can be reduced and so the chances of catching the virus. In conclusion, The health of the individual and community is a main priority, and contributing to its preservation is one of the most important weapons to confront the Corona pandemic and embrace this years’ Holy month.

About Aspetar:

Aspetar is a world leading specialised orthopaedic and sports medicine hospital, and the first of its kind in the Middle East. Since 2007, with a world expert team, the hospital has provided top-level comprehensive medical treatment to all athletes in a state-of-the-art facility that sets new standards internationally.

In 2009, Aspetar was accredited as a “FIFA Medical Centre of Excellence”. In 2013, Aspetar was adopted as a reference collaborator centre by the Gulf Countries Council (GCC) Health Ministers Council and “IOC Research Centre for Prevention of Injury and Protection of Athlete Health” in 2014.

In 2015, Aspetar has been recognised as the “IHF Reference Centre for Athlete and Referee Health”.  In 2017, Aspetar was awarded World Health Organization’s Patient Safety Friendly Hospital-Level 3 designation.