How to improve digestion during the month of Ramadan? What foods can help prevent gastrointestinal reflex disease? How to maintain the quality of sleep during the holy month?
Some people may experience gas, abdominal pain, bothersome gas and constipation during the month of Ramadan, and some may experience indigestion, which can have several causes such as a change in diet, stress or allergies. to certain types of food. Also read This is what happens to the fasting person’s body when having breakfast on a date This is what happens to the fasting person’s body when having breakfast on the water This is what happens to the body of the fasting person when breaking the fast with beans This is what happens to the body of the fasting person when breaking the fast with rice
German magazine “Freundin” reveals foods that help ease the digestive process, according to a report from Deutsche Welle.
Foods that are high in fiber, such as chia seeds, aid digestion and the best way to consume chia seeds is to leave them in water until a jelly-like mass forms. . The chia seed gel not only stimulates the digestive process; It also covers and protects the intestinal lining, and the fibers also have the effect of keeping the feeling of fullness for a long time.
Avocados have a positive effect on the digestive process thanks to fiber and unsaturated fatty acids. According to a report by Deutsche Welle, scientists have found that eating half an avocado, especially during lunch breaks, reduces appetite by up to 40% in the afternoon. , and thus helps to lose weight, for those who want it.
Kefir, or what is also called Indian mushrooms, has many advantages: it is a fermented milk originating in the Caucasus region and produced by placing kefir grains in fresh milk.
Kefir has a sour, curdled taste and contains healthy intestinal substances. In addition, kefir syrup is easier to digest; Because it contains less lactose than regular yogurt. https://www.youtube.com/embed/vmoNtwysAR0?version=3&rel=1&showsearch=0&showinfo=1&iv_load_policy=1&fs=1&hl=ar&autohide=2&wmode=transparent
Food to prevent gastroesophageal reflux during Ramadan
Acid reflux is a common phenomenon that occurs due to the reflux of stomach acid into the esophagus, and often causes a feeling of heartburn, and acid reflux is due to weakness or damage to the esophageal sphincter. lower, which closes naturally to prevent food in the stomach from going back up into the esophagus.
The types of foods eaten determine the amount of acid produced by the stomach, which makes good nutrition the secret to avoiding gastroesophageal reflux disease, known as GERD. Publicity
A Deutsche Welle report cited the medical site HealthLine as food suggestions that can help reduce symptoms of GERD, which is often caused by contact with stomach acids in the esophagus.
And if you are suffering from high level of stomach acids, you should include the following in your diet to deal with the symptoms of acid reflux, and these foods do not cure the problem, but you should try it; Because over time it can calm the symptoms.
Come and vegetables , such as green beans, broccoli, potatoes, cucumbers and broccoli, in the introduction of these foods; They are low in fat and sugar, which helps reduce stomach acid.
The site also recommends eating ginger for its anti-inflammatory properties, heartburn, and other digestive issues, and ginger can be consumed by adding slices to food or as a drink.
Since it is a rich source of fiber, eating oats can help reduce the risk of acid reflux. Whole grain bread can do the same.
Eating non-acidic fruit doesn’t cause reflux, which is why the site recommends eating bananas, apples, guava, and watermelon. On the other hand, those with acid reflux should avoid oranges, lemon, grapefruit, tomato and pineapple.
When it comes to meat , chicken, turkey, fish and seafood have lower fat levels and therefore can reduce gastric reflux especially if they are grilled, boiled or baked without adding any fat.
When eating eggs, it’s best to stick with whites and avoid yolks. Because it contains a high percentage of fat, which can trigger reflux symptoms.
The site indicates healthier types of fats, as it is recommended that you consume olive, sesame, sunflower, avocado, and walnut (walnut) oil, and use them as a healthy alternative to other types of fats.
Sleep during Ramadan
A sleep medicine expert from the Cleveland Clinic Ohio in the United States has recommended that fasting people research ways to ensure they get good sleep during Ramadan, noting that this can support fasting and improve the work of the system. immune.
Dr Vishal Shah of the Center for Sleep Disorders at the Cleveland Clinic said research has shown that sleep affects levels of hunger and fullness, explaining that studies have shown partial sleep deprivation is associated with changes in the two hormones that regulate appetite, “leptin”. Leptin. , the satiety hormone and ghrelin, the hunger hormone; This can make fasting difficult.
He pointed out that research shows that adequate sleep is also necessary for the optimal functioning of the immune system, which remains a top priority amid the pandemic.
He added: “Studies have determined that without a sufficient and consistent amount of good sleep, the immune response is suppressed, making people more vulnerable to infection and taking longer to recover.”
7 to 9 hours
The expert added that adults should sleep 7-9 hours a day, stressing that the number of hours alone is not enough to determine healthy sleep, calling for consideration of sleep quality . “Sleep should follow a constant and uninterrupted pattern as much as possible, which allows you to feel refreshed, rejuvenated and able to work energetically during the day without drowsiness,” he said.
Dr Shah recommended that he pay attention to factors he called “sleep purity,” which he said included the darkness of the room, the comfort of the bed and enjoying an appropriate temperature and noisy environment.
He added that the individual should turn off televisions and electronics at least an hour before bedtime, which he called for attention and stability, explaining that a stable sleep schedule is the key to ‘good sleep, especially during the month of Ramadan, in which individuals tend to change their sleeping habits.
He went on to say, “Whether you stick to your usual sleep schedule, change it for suhoor times and iftar, or decide to sleep during the day rather than at night, it remains important to maintain the same hours of sleep and wake-up time. every day, with the need to try to get the recommended amount. Sleep, to help regulate your daily rhythms, or your internal clock, and to encourage you to sleep well. “