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HEALTH AND THE HOLY MONTH By Lynsey Riach
As we welcome the annual celebration of Ramadan, find out how you can stay active, healthy and avoid over-indulging on all the sweet temptations on offer at iftar and suhoor!
F
asting has long been known for its health benefits; however, it can actually put a lot of strain on the body which makes exercise and good nutrition difficult to maintain during the Holy Month – a time when dehydration, decreased muscle mass and weight gain are common amongst those who fast. It means for those who want to maintain or improve their health and fitness, Ramadan can be something of a metabolic minefield and as much damage limitation needs to be put into action as possible so as to not suffer severe health-related problems during and after. This is especially true when Ramadan falls during the sweltering summer months.
As many of us are aware, daytime life moves at a slower pace during Ramadan and then completely changes up at night when Muslims break their fast. Once they enjoy iftar and begin eating and socializing with friends and family, people generally feel more energetic. Take note: Ramadan should not be used as an excuse to take a break from exercising – as it’s extremely important that you do some form of physical activity over Ramadan, as without it, and in the absence of a regular eating pattern, your metabolism will gradually slow down and your body will not operate at its optimum level. This can quickly add up to weight gain!
So when’s the best time to hit the gym? With your body-clock completely thrown it may be tricky to stick to your usual routine, but the ideal time to exercise during the Holy Month is either very early in the morning after your last meal or after sunset following your first meal. This will give your metabolism some sense of normality. Exercise duration should be kept to a minimum. Aim for 45 minutes of high-intensity work. Ramadan should be more about maintaining muscle rather than muscle growth. It’s not the ideal time to push yourself.
Exercises that are gentle during this month would be walking, swimming, cycling and yoga. Understand that it’s ok to move your body while fasting – don’t be scared! Given the fast-and-feast nature of Ramadan, a diet that supports an active lifestyle is probably the toughest challenge. But it’s water, rather than food, that’s the secret to staying fit. Once the sun sets on your day and you’re allowed to drink, your main focus should be hydration, as this is the key to your metabolism surviving the physiological stress of fasting. A recommended daily target should be from 3-4 litres of water – but this depends on your exertion levels. Eat four or five small meals during the post-fast period, which should be enough for maintenance. Eat a large pre-fast meal before sunrise then break the fast when the sun goes down. Eat again at about 9:30 p.m. and finally have a pre-bedtime meal at 11:30 p.m.
You are what you eat! Without much control over when to eat, you should try to show discipline when choosing what to eat. Ensure that meals contain easily digestible protein and, depending upon your body composition goals,
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e Maintaining your exercise routin a during Ramadan should still be ts! priority – but with a few adjustmen
Why is water the best for thirst instead of other Ramadan drinks? some complex carbohydrates and essential fats. Follow an intense workout with a natural whey or soy-based shake with essential fats, a piece of fruit and a handful of nuts. Eat something wholesome such as eggs, grilled vegetables, wholemeal toast and coffee, then go straight into your workout. But not everyone could digest that much food and then train at that intensity so do what suits your body best. Just know to be smart in your food choices as it’s easy to over-indulge at a time when so many delicious and festive foods are on offer. Ramadan shouldn’t be a time that prevents proper nutrition and physical activity. It can be very challenging and requires strict discipline and moderation – but that’s part of the meaning of Ramadan.
So what actually happens to your body during a fast? Your body generates its own energy by burning stored resources made from excess fats, carbohydrates and sugars to produce energy. The liver is the most significant organ in this economical process; it converts the fats into chemicals called ketone that are then used as a source for energy. Detoxification is one of the most important benefits of fasting. A regular body-process, detoxification occurs as the colon, liver, kidney, lungs, lymph glands and skin eliminate or neutralize toxins. This process speeds up during fasting as the body breaks down fats. Chemicals and toxins absorbed from food and the environment are stored in fat reserves and released during fasting. Fasting is also a healing exercise for the mind, body and soul in more ways than one. At a physical level,
energy and resources are diverted from the digestive system (which is constantly in overuse as we graze on food) to the immune system and metabolic processes allowing the body to heal, rebuild and replenish itself. Medical studies show that during a fast, abnormal tissue growths such as tumours become starved for nutrients and are hence more susceptible to being broken down and removed from the body. This revamped protein synthesis results in healthier cells, tissues and organs.
Unlike water, other fluids contain a lot of sugar and can result in you consuming extra calories. Drinking too many Ramadan drinks and other soft drinks will fill up your stomach and delay your digestion process, adding on unwanted weight!
Top Tip! Water plays a significant role in weight loss and maintenance, because it helps to get rid of toxins and reduce the feeling of hunger. This is why it’s important to drink small quantities of water throughout the night.
Other changes in the body during a fast include a slight decrease in core body temperature due to a decline in metabolic rate and general bodily functions. Blood sugar levels also drop as the body uses the reservoir of glycogen in the liver and the base metabolic rate (BMR) is reduced in order to conserve energy. The digestive system (which is very often overloaded and ceaselessly put to work) also cleanses itself for more efficient digestion and nutrient absorption. The lining of the stomach and intestines are allowed to restore glands and muscle, and remove waste matter.
Prevention is thirsty work…
Fasting and Dehydration
• Do not add too much salt to salads and other dishes. Also avoid eating salty foods like salted fish and pickles as they increase the body’s need for water.
You may be surprised to learn that during fasting you actually lose a lot of water – as much as 1 litre of water per day. This is because when the body is deprived of food it will burn its own energy stores – fat and water. Sixty to seventy per cent of your body is made of water and any reduction in your water intake can affect your body’s cells and nerves from functioning properly. This is why it’s absolutely essential to compensate the loss of water in your body, because dehydration can cause undesirable side effects such as: constipation, headache, dizziness, tiredness and dry skin.
The food that you eat plays a major role in controlling your thirst while you’re fasting. So here are some hydration tips to help keep your thirst at bay: • Drink at least eight glasses of water every day. If you’re exercising and are outdoors in hot weather, you lose more fluids. So make sure you drink more water. • Avoid hot and spicy dishes as they increase thirst.
• Eat fresh fruits and vegetables that are rich in water and fibre. They stay in the intestines for a long time and reduce thirst. • Drink fresh fruit juices rather than sweetened juices. • Try not to drink large quantities of water all at once or a lot during a meal. Instead drink water between your meals.
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QH SENSATIONS d Ramadan is a time when we shoul to be exceptionally mindful of how nourish our bodies after fasting
Good to know Thirst is a sign of dehydration. Whether or not this information comes as a surprise, the truth is if you feel thirsty, you’re already dehydrated. Basically you need to avoid reaching the spot where you feel thirsty. Of course, during the long fasting days of Ramadan, drinking water is not an option but these little tips and tricks may just help… 1. Drink water through the night Prepare for your day of fasting by drinking enough water throughout the night. Keep a bottle of water close by during the evening, and try to drink a cup or two at least every hour. An easy way to remember to drink water is to associate it with a common, daily act. Multiple health websites suggest taking a drink whenever your phone rings. We suggest drinking water when commercials come on during your favourite TV show. 2. Fashion matters Be careful when picking your daytime clothes during Ramadan. The colour of your shirt, the fabric of your pants, and the layers of clothes all play an important role in keeping your body temperature as low as possible. If you work indoors, pick a light-coloured shirt; if most of your day is spent outside, a darker colour will help protect you from the effects of the sun. Black, however, is not advisable, as it tends to attract the heat and lock it close to your body. A loose cotton T-shirt, which allows your sweat to evaporate, is a better idea.
3. Cold showers Cold showers help in many ways to rehydrate you during the month of Ramadan. After a couple days of fasting, thirst becomes a normal feeling, so try to notice other, obvious signs of dehydration: cracked lips, flushed skin, fatigue, increased body temperature, and increased breathing and pulse rate, followed by dizziness, increased weakness and laboured breathing.
dehydration later on. Try to counterbalance the amount of water lost by drinking water before you go to sleep.
If you feel one or more of these symptoms, you should try to lower your body temperature in any way possible. Spend 5-10 minutes with the base of your head under direct cool water. You can also wet a small towel with ice water and apply the towel to your forehead, the area around your ears, the base of your neck, the upper back, and the chest.
Lynsey Riach is a qualified yoga instructor living and working in Doha normally walking her dogs, on her yoga mat or blending up fruit smoothies. To learn more about her services visit www.andstretchyoga.com.
4. Plan your menu Food that contains a lot of sugar (such as Ramadan sweets) can really dehydrate you, while fruit is perfect for providing extra water. So instead of ending your iftar feast with piles of sweets, eat a couple slices of watermelon or an orange. Green salads are another good source of extra water, so include them in your Ramadan diet.
• Dates are easy to digest so they don’t exhaust the stomach.
5. Working out You lose a lot of water when you sweat, so working out can undoubtedly cause dehydration. But exercising also helps your body dispose of toxins and other harmful elements that might cause
Moving your body gently, replenishing your natural energy stores with pure water and healthful foods will keep you feeling happy, healthy and energetic during this special season. Enjoy! n
BENEFITS OF EATING DATES AT IFTAR:
• Dates decrease the feeling of hunger, which helps prevent excessive eating and digestion disorders. • Dates prepare the stomach to receive food after being inactive throughout the day by activating the release of digestive secretions and juices. • Dates are very rich with sugary energy, so the body is supplied with important nutrients. •Dates can help prevent constipation as a result of changing meal times.
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