{"id":13900,"date":"2018-06-02T15:35:51","date_gmt":"2018-06-02T15:35:51","guid":{"rendered":"http:\/\/wilayah.info\/en\/?p=13900"},"modified":"2018-06-02T15:36:50","modified_gmt":"2018-06-02T15:36:50","slug":"healthy-ramadan-eat-and-live-well","status":"publish","type":"post","link":"https:\/\/wilayah.info\/en\/healthy-ramadan-eat-and-live-well\/","title":{"rendered":"Healthy Ramadan: Eat and Live Well"},"content":{"rendered":"

Fasting during the month of Ramadan can be good to your health if it\u2019s done correctly.
\nBenefits of fasting during Ramadan include:
\n–\u00a0\u00a0\u00a0 Fasting promotes weight loss
\n–\u00a0\u00a0\u00a0 Rests digestive system
\n–\u00a0\u00a0\u00a0 Resolves inflammatory diseases and allergies e.g. arthritis and skin conditions such as psoriasis
\n–\u00a0\u00a0\u00a0 Reduce blood glucose level
\n–\u00a0\u00a0\u00a0 Reduce cholesterol level
\n–\u00a0\u00a0\u00a0 Reduce high blood pressure
\n–\u00a0\u00a0\u00a0 Increase fat breakdown
\n–\u00a0\u00a0\u00a0 Fasting can help overcome addictions such as smoking, caffeine etc.<\/p>\n

Weight loss process<\/strong>
\nStage 1- first response of the body to fasting is the breakdown of glucose for a source of energy.
\nStage 2- When the store of glucose is exhausted, ketosis begins; this is the breakdown of fats to release energy.<\/p>\n

Are there any health risks during fasting?<\/strong>
\n–\u00a0\u00a0\u00a0 Heartburn- the thought of food and smell makes the brain to release more acid in the stomach, causing heartburn. Eating fatty food at night increase the risks of developing heartburn.
\n–\u00a0\u00a0\u00a0 Poor control of diabetes- if eating excess food.
\n–\u00a0\u00a0\u00a0 Headache- caused because of dehydration, hunger, poor sleep, and lack of caffeine.
\n–\u00a0\u00a0\u00a0 Dehydration.
\n–\u00a0\u00a0\u00a0 Unintentional weight gain.
\n–\u00a0\u00a0\u00a0 Stress and anxiety- changes in daily routine can cause stress and anxiety, which can be managed by stress management and relaxation techniques.<\/p>\n

How to avoid unintentional weight gain?<\/strong>
\n–\u00a0\u00a0\u00a0 Mix 200mls of hot\/warm water with lemon- drink it before eating food, maximum 3 times a week as it can cause stomach ulcers.
\n–\u00a0\u00a0\u00a0 Mix Green tea, ginger and peppermint- drink it 1 hour after food. This will help to increase metabolism and therefore aid weight loss.
\n–\u00a0\u00a0\u00a0 Calories- remember the calorie content in each meal. The calorie content per day for men should not be more than 2000 and for women 1500.<\/p>\n

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Iftar<\/strong>
\nYou can eat whatever you want, but follow this golden rule please:
\nStage 1- start with dates
\nStage 2- drink milk\/juice
\nStage 3- pray
\nStage 4- eat a plate full of salad\/vegetables
\nStage 5- start with your main meal: carbohydrates, proteins, fats etc.
\nNote<\/strong>: by the time you reach stage 5, the stomach is almost 80% full, therefore you won\u2019t eat that much of the high calorie food.<\/p>\n

Dates and juices<\/strong>
\nThey are good source of sugars. They are sufficient to bring low blood glucose level to normal level. Dates are considered the best source of quick energy in the form of sugar as they contain many important minerals such as magnesium, phosphorous, zinc, potassium, calcium, iron, selenium, fiber, vitamin B and Vitamin K. The mineral content of dates is good for red blood cells, bones, teeth and blood clotting.<\/p>\n

Dehydration<\/strong>
\n–\u00a0\u00a0\u00a0 Dehydration can be avoided by drinking water, fluids, tea, milk etc.
\n–\u00a0\u00a0\u00a0 Eat fresh fruits and vegetables
\n–\u00a0\u00a0\u00a0 On average 6 cups of water plus fruits and vegetables is enough to keep a person well hydrated during Ramadan.<\/p>\n

Pharmacist Advice<\/strong>
\n–\u00a0\u00a0\u00a0 Any form of physical activity during Ramadan is good and healthy.
\n–\u00a0\u00a0\u00a0 Walking every day for 10 minutes is very good for the blood circulation.
\n–\u00a0\u00a0\u00a0 When visiting mosques – if travelling by car, try to park the car in a nearby location and walk for 10 minutes to your destination. If travelling by bus or train get off one stop before your actual destination.
\n–\u00a0\u00a0\u00a0 Suhur time- avoid eating carbohydrates if possible, it can cause sleep disturbance and dry mouth in the morning. Recommended food: cereals, milk and fruits.
\n–\u00a0\u00a0\u00a0 Tea- use brown sugar instead of white sugar, avoid artificial sweeteners as they are associated with kidney\/liver dysfunctions and some cancers.
\n–\u00a0\u00a0\u00a0 Avoid fizzy drinks as they are rich in calories including the diet products.<\/p>\n

This article borrowed from Aim Islam.<\/p>\n