8 Tips For Healthy Heart During Ramadan Fasting

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Ramadan Kareem!

Ramadan Fasting is an important part of Islamic traditions, and can generally be fulfilled safely. Though, if you have any health conditions — that consist of pregnancy, breast-feeding, diabetes, heart problems or another illnesses — it’s advisable to consult with your spiritual leader and/or  your medical practitioner/cardiologist to check if you still need to fast or you’re able to fast without any problem

And if you are consuming any medications, be sure to ask your cardiologist or general physician if you can skip them safely or whether they can be consumed without food and fluids. If you feel ill during a fast, you need to rest, consider drinking some juice, and consult a heart specialist if your symptoms do not improve.

Remember fasting during the month of Ramadan is as much a mental exercise as it is a physical one. While we may vary in how we prepare our minds and bodies, here are some heart healthy tips that can support Muslims in adjusting to the daily fasting regime:

  1. Stay hydrated. 

Try drinking fluid quite a lot of times throughout the night, even if you are not feeling too thirsty—thirst is an indication that your body is already dehydrated. Select fluids that don’t comprise of caffeine, since caffeinated drinks can be dehydrating. Do not forget to break your fast at iftar (the evening meal post sunset) with water not only is traditional, it makes sure that you get the finest source of hydration into your body before getting distracted with food.

  1. Variety is the spice of life.

Eat an assortment of foods during the evening. Here and now, more than ever, your body requires good nourishment to reimburse for the gravity of fasting. Whole grains, veggies, fruits, lean protein, healthy fat (fat derived from plants, like olive oil and nuts)—all of these are vital to give your body all the nutrients it wants.

  1. Portion size is important.It takes the body about 15-20 minutes to register that it’s already had adequate to eat. Therefore, don’t go overboard with consumption during iftar. Eating carefully and listening for when your hunger is really satisfied puts less strain on your body and endows you with extra energy than eating enormous amounts at one time.
  2. Keep moving.Though fasting can be really exhausting, try not to be fully sedentary. If you generally work out during the morning, see how your body feels if you consider swapping exercise to the evening after breaking your fast. Hard-core physical exercise is not a good idea during the day since you can quickly become dehydrated. Think small—short & simple walks or a few bounces can go a long way in keeping your energy up throughout the day.
  3. Key secrets to a successful sehri (pre-sunrise meal). Together, the elements of a balanced meal aid your blood sugar to continue being most stable, which gives you amazing energy. Some of the food to include in your sehri:
  4. Whole grains—sources comprise of whole grain cereal, whole grain bread, brown rice, and oatmeal.
  5. Fresh fruits and veggies
  6. Protein—sources comprise of milk, yogurt, nuts and eggs
  7. Healthy fat—major sources are nuts and olives.
  8. Find what works for you.Depending on your sleeping cycle, you might wish to experiment with how often and when you consume to boost up your energy level.
  9. Trust how your body feels.Every individual may feel best with different ways of eating. If you’re having problem with fasting and these tips don’t work for you, talk with a dietitian to get more specific advice as per your situation.

And last, but not least…

  1. Celebrate!This is the most blissful month of the year! Enjoy meals with others, practice goodwill, and be easy-going with your body and with others.

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