JEDDAH: Around the globe, Muslims’ consuming habits and sleeping patterns change throughout Ramadan with the duty to abstain from consuming and ingesting throughout daylight.
Nonetheless, this sudden shift in routine must be dealt with rigorously since our our bodies aren’t used to this life-style.
Aside from religious benefits, fasting provides a number of well being advantages. Nonetheless, relying on one’s well being, each particular person ought to adapt to this routine in their very own means.
A number of weeks earlier than the holy month, folks started circulating well being recommendations on social media, together with hints on weight reduction, detoxing, methods to combat fatigue and coping with unhealthy breath.
Specialists often warn folks towards blindly following on-line ideas due to the well being dangers. In lots of circumstances, these ideas lack scientific proof, and are accompanied by exaggerated claims and testimonials.
Arab Information caught up with some well being specialists to debate frequent misconceptions throughout Ramadan and requested them to supply useful ideas for wholesome fasting.
Probability to shed extra pounds
Folks usually view Ramadan as an opportunity to shed extra pounds as a result of their meals consumption is decrease than standard.
Dr. Mohannad Badghaish, a senior registrar in inside medication, agrees that fasting might help shed additional weight and provides a number of tips.
“Eat three balanced meals a day, together with breakfast, dinner and sahoor. Every meal ought to include 30 % protein, 15-20 % fats and 50 % carbohydrates, whereas additionally sustaining every day exercise,” he mentioned.
Medical and sports activities dietician Sundos Malaikah advises towards aiming for speedy weight reduction, suggesting a gradual behavioral change that may be maintained throughout and after Ramadan.
“Weight that’s shortly misplaced will likely be shortly regained. It’s scientifically confirmed that such diets usually fail. I all the time attempt to promote enhancing your relationship with meals first, studying about starvation and satiety cues, whereas step by step altering consuming habits,” she informed Arab Information.
Folks usually undertake an “all-or-nothing” strategy to altering habits, whereas taking issues step-by-step is extra sustainable and more healthy, Malaikah mentioned.
She suggests folks keep away from consuming processed meals and depend on pure sources.
In accordance with Malaikah, weight reduction is easy if an individual eats pure meals and makes positive their meals consumption matches their power wants.
Associating weight reduction with much less meals is inaccurate, she mentioned.
If our physique had toxins in it, we might be mendacity in a hospital. Our physique is provided with robust mechanisms that detoxify and take away any dangerous substances. No inexperienced juice will try this for you.
Sundos Malaikah Sports activities dietician
In a time the place many individuals are apprehensive about their well being because of the coronavirus risk, fasting might help enhance well being when accomplished correctly.
Nonetheless, an abundance of meals and sweets not solely prevents folks from gaining the well being advantages but in addition goes towards the religious worth of Ramadan.
“Our immune system is kind of advanced and really highly effective. There are not any particular person meals that may make it stronger. Sadly, that could be a false impression. We are able to enhance its combating skills by offering the best atmosphere, which is staying bodily lively, getting sufficient high-quality sleep, managing stress and consuming effectively,” she mentioned.
Badghaish additionally warned that extreme consumption of meals has a damaging affect on well being and goes towards Islamic educating.
“The Prophet Muhammad mentioned: ‘A human being fills no worse vessel than his abdomen. It’s enough for a human being to eat a number of mouthfuls to maintain his backbone straight. But when he should (fill it), then one-third of meals, one-third for drink and one-third for air,’” he mentioned.
Train is one other vital think about weight reduction, however there are conflicting opinions on the perfect time to work out throughout Ramadan and whether it is smart to train whereas fasting.
Badghaish mentioned that there isn’t any hurt in exercising whereas fasting, however for non-diabetics “the perfect time to train is 60 to 90 minutes earlier than breakfast/iftar.”
Malaikah mentioned that the advantages of exercising on an empty abdomen are sometimes exaggerated.
“The declare we frequently hear is that our physique is utilizing our fats retailer for gas. Whereas that could be true, it doesn’t imply fats loss. My physique is utilizing my fats shops for power on a regular basis just because that’s the way it works. Utilizing fats doesn’t equate with shedding fats,” she mentioned.
Subsequently, the perfect time for a exercise is each time you possibly can, and to shed extra pounds it’s best to watch your meals consumption.
Malaikah additionally supplied a warning on detoxing diets or meals.
“If our physique had toxins in it, we might be mendacity in a hospital. Our physique is provided with robust mechanisms that detoxify and take away any dangerous substances. No inexperienced juice will try this for you. Sadly, numerous advertising and marketing tries to promote concepts that don’t have a lot scientific proof,” she mentioned.
“If you wish to make your physique work at its finest, do at the least 150 minutes of cardio train throughout per week together with resistance workout routines twice per week, and eat effectively and mindfully. Our our bodies normally inform us when to cease consuming and when to start out. If we listened as an alternative of constant to eat whereas ignoring all these cues, our well being could be higher.”
Many individuals normally expertise complications, fatigue, difficulties concentrating or doing our every day work whereas fasting, particularly in the course of the first days of Ramadan. Badghaish mentioned that the principle cause for these signs is inadequate compensation for the misplaced water and fluids from the physique. A person ought to drink about
three liters of water per day, whereas a lady ought to drink 2.5 liters, he mentioned. Liquids that include sugar aren’t really useful. Caffeine additionally hurries up water loss, so its consumption ought to be lowered or prevented throughout Ramadan.
Unhealthy breath might outcome from fasting on account of lack of water and meals for lengthy hours, making one really feel embarrassed and uncomfortable. Nonetheless, it’s attainable to regulate the issue.
Malaikah mentioned that sure sorts of meals, reminiscent of spices, garlic and onions, can have an effect on breath.
“Sustaining correct oral hygiene helps — brushing our tooth at the least twice per day, utilizing a mouthwash and flossing each day. Moreover, consuming at the least 5 servings of vegetables and fruit per day usually helps as effectively,” she mentioned.
Breath odor generally is a signal of dental or gastrointestinal issues that may want skilled assist. “Among the many causes of unhealthy breath with the digestive tract are
esophageal reflux, excessive blood sugar and liver failure,” Badghaish mentioned.
Whereas fasting is compulsory for all wholesome grownup Muslims, there are exemptions for individuals who are ailing or whose well being could possibly be affected by fasting, for instance, pregnant or breastfeeding girls and other people with sure well being circumstances.
— to www.arabnews.com