Nutrition & Exercises tips for fasting during Ramadan
1 : Make sure to drink plenty of water between Iftar & Suhoor to hydrate your body for the next days fast.
2 : Break your fast with food which is rich in fiber and low in sugar, this will help you to feel fuller for longer. Moreover eating whole grains and lean protine will fight your hunger and help to nourish you while fasting.
Tips to prevent Sugar addiction
There is a reason why we can't stay away from the sweet stuff, when you eat sugar it stimulate the release of dopamine in your brain, which makes you feel pleasure. The brain recognizes and likes this feeling and begins ti crave more, so you should know that heroin, morphine & sugar all stimulate the same receptors in your brain and the dangers don't just result in weight gain , many studies have linked sugar to the diseases you fear most, increasing your risk of kidney damage, heart disease and even cancer.
1 : Add fruits to your meal : by adding naturally sweet stuff to your meal like healthy whole and dried fruit. You can trick your taste buds into thinking they're getting sweet and shutting down craving before you reach for dessert.
2 : Grab some gum : if you want to avoid giving into a sugar craving completely, try chewing a stick of gum since chewing gum can reduce food cravings.
3 : Eat regularly : waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger , instead of eating every three to five hours can help too keep blood sugar stable and help you avoid irrational eating behavior.
Many of us don't take the necessary safety precautions when we go to our local supermarket.
Here are some tips to protect yourself at the market.
1 : At the store , wipe the handle of your shopping cart with sanitizing wipes before you shop.
2 : Wash your hands once you return the cart.
3 : Wash your reusable shopping bags, which will make contact with the cart.
4 : Skip tasting free samples that may have been touched or handled by others.
5 : Check the expiry date on all products.
6 : Buy your non - perishables first then work your way to the produce and bulk food aisles. Grab the refrigerated foods last, usually this means starting in the middle of the store.
7 : When you go home put your groceries in the fridge right away. Milk & eggs should be kept near the back of the fridge where it's coldest and remember not to over stuff your fridge and freezer otherwise you're preventing air circulation.
Exercise tips during pregnancy
Maintaining a regular exercise routine throughout your pregnancy can help you to stay healthy and feel your best. It can also improve your posture and decrease some common discomfort like backaches and fatigue. Moreover exercise can help you to relieve stress and build more stamina needed for labor and delivery
Skin care : Tips for healthy skin
1 : protect yourself from the sun : one of the most important way to take care of your skin is to protect it from the sun. A life time of sun exposure can cause wrinkles, age spots and other skin problems, as well as increase the risk of skin cancer.
For the most complete sun protection :
Use sunscreen : use a broad - spectrum sunscreen with an SPF of at least 15, apply sunscreen every two hours or more often if you are swimming or perspiring.
Seek shade : avoid the sun between 10AM & 2 PM. When the sun's rays are strongest.
2 : Don't smoke : smoking makes your skin look older and contributes to wrinkles, smoking narrows the tiny blood vessels in the outermost layers of skin, which decrease blood flow, Smoking also damage collagen and elastin the fibers that give your skin strength. Moreover the repetitive facial expressions you make when smoking can contribute to wrinkles.
3 : Treat your skin gently :Limit bath time : since hot water and long showers or baths remove oils from your skin limit your bath time and use warm water rather than hot.
Avoid strong soap : strong soaps and detergents can strip oil from your skin instead choose mild cleansers.
Pat dry : after washing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
Moisturize dry skin : use a moisturizer that fits your skin type, for daily use consider a moisturizer that contains SPF.
4 : Eat health diet: A healthy diet can help you look and feel your best .eat plenty fruits vegetables, white grains and lean proteins.
5 Tips to improve your digestion
Tip 1 cover the basics. Basic (1) : Chew, Chew, Chew
- Take smaller bites
-Put your fork down in between bites.
- Try using chopsticks - it forces you to slow down.
Thoroughly chew each bite of food.
- Carbohydrate digestion begins in the mouth - Chewing grains thoroughly allows
amylase the digestive enzyme present in saliva, to digest the grains.
Basic 2 : Get enough water :
Insufficient water intake is a primary cause of constipation. Constipation then causes an imbalance in bacteria, promotes inflammation of the intestinal lining and can even lead to the absorption of larger molecules, a condition known as intestinal permeability.
Basic 3 : increase your dietary fiber.
Good sources of dietary fiber include Dried fruit such as dates, figs and prunes .
Beans & legumes : if you don't have time to cook dried beans, buy canned but make sure you rinse them thoroughly before cooking .
Bring an apple with you to work as a snack.
Ground flax seeds are gentle laxative, they can be useful for chronic constipation, damage to the intestine wall from laxative use.
Tip 2 : practice mind full eating :
Eat in the moment, savor every bite, enjoying the flavors, textures and smells of your meal.
Buy fresh flowers to put on the dining table.
Use smaller cutlery so that you eat less with each bite.
Create a beautiful atmosphere dim the lights, play music and light candles.
Tip 3 : Address food sensitivities and allergies
Food sensitivities are behind many digestive disorders. For example, between 33% and 66% of IBS patients report having one or more food intolerances, resulting in bloating, gas and pain.
Tip 4 : The most common culprits are
milk and dairy (40 - 44%) and grains (40 - 60%). A trained practitioner can supervise an elimination diet many food are removed from the diet for a brief period of time, then re - introduced sequentially to isolate the body's reaction to the offending foods.
Tip 5 : incorporate probiotics into your diet :
Probiotics are the healthy bacteria naturally present in your digestive they help to keep the body healthy by combating the effect of a poor diets antibiotics and stress. In addition probiotics can enhance nutrient absorption, help break down lactose and strengthen your immune system recommended source of probiotics, low fat yogurt.
5 Tips for a Safe and Healthy Summer
Soaring temperatures, a warm blanket of heat as soon as you step outside, drops of moisture on your glasses, or the persistent production of sweat; all these are signs that the summer is here.
The following tips are a collection of the most important steps towards a safe and healthy summer.
#1 Your summer-safe diet
Nutrition is one of the most important factors in regulating the way the body responds to heat. Because the body responds to heat through sweating, hydrating the body sufficiently is most important.
Basically, anything that stimulates hydration is recommended and anything that dehydrates the body should be avoided. Naturally, water is the most important nutrient to the body during summer.
The amount of water required depends on the sweat rate which in turn is determined by the work rate, age, weight and gender of the person. In general, a good rule of thumb is every person should drink 30 to 35 ml of water per kilo of body weight.
Drinks containing caffeine speed up the dehydration. Think of coffee, karak tea, normal tea and energy drinks; these are better avoided during summer. Drinks containing sodium, potassium, magnesium, calcium and carbohydrates support the hydration, and are best at a concentration rate of 4-6 per cent.
Similarly, food can either increase or decrease hydration of the body. In general, salt and sodium and oil should be avoided. Spicy food is better kept away, while fruits and vegetables are recommended. A banana is a great piece of summer fruit as it is rich in potassium.
#2 Avoid direct sun exposure
There are those who would not mind getting tanned and rather look for the sun than stay out of it. However, temperatures in the UAE are not the same as in other summer destinations; temperatures do really head towards the 50.
It is known that the body gradually acclimatises to the heat. However, when new to the UAE, the heat can be overwhelming and you may experience fatigue and weakness. It is therefore recommended to take the time to acclimatise, and take extra precautions during the first couple of weeks.
Outdoor activities are best to be scheduled in the early morning or evening hours, as temperatures usually peak between 12noon and 4pm. When venturing out, wearing cotton clothes of light colour are recommended.
Although it may not come to mind when commuting from one point to another, sun screen is not a luxury. For some people, heat rash prevention creams are recommended. When working outdoors, frequent breaks must be taken, especially at midday.
#3 Monitor your urine
It may be difficult to understand how your body reacts to heat. There are several indicators, but this one is probably easiest to determine the level of your body’s hydration: monitor your urine.
The darker the colour of your urine, the lower is your body’s hydration rate. See the urine chart below to check your hydration rate.
the body healthy by combating the effect of a poor diets antibiotics and stress. In addition probiotics can enhance nutrient absorption, help break down lactose and strengthen your immune system recommended source of probiotics, low fat yogurt.
#4 How to recognise heat stress
There are three levels of heat stress; heat cramps, heat exhaustion and heat stroke.
Heat cramps is the least serious condition. Symptoms are heavy perspiration, feeling tired and thirsty, and experience of painful muscle cramps or muscle spasms. Nausea, loss of appetite and irritability can also be experienced.
A person suffering from heat exhaustion may experience some similar symptoms but in more serious form: profuse perspiration, fatigue, weakness, poor coordination and restlessness are common, paired with a cold, clammy, pale skin. The victim could experience headache and vomiting, a weak but rapid pulse, and faintness. The body temperature is usually above 38°C.
Heat stroke is a very serious condition and could be fatal. As with the other conditions, the victim experiences headache, nausea and dizziness. The skin is not cold and clammy, but flushed, hot and unusually dry as the body has used all its water and salt resources. There is a high body temperature, and the victim can suffer from confusion or a fast-developing deep unconsciousness.
#5 What to do in case of heat stress
In case of a heat stroke, medical assistance should always be sought immediately. Help from surrounding people will prove helpful. While waiting for the assistance, the victim needs to be stripped of his outer clothes and cooled down by applying cold water or a wet sheet. If the victim is conscious, he can sip water. However, the victim may be vomiting.
When a person is suffering from any kind of heat stress, he needs to lie down in preferably a cool place with the legs slightly elevated. Drinking water is always a good idea. The victim will benefit from drinking an electrolyte replacement solution. This solution includes sodium, potassium, magnesium, and calcium and hydrates your body.
In case of heat cramps, one should massage the limbs gently to ease spasms or firmly if cramped, and apply ice packs afterwards. When the symptoms are more serious, clothes should be loosened. The victim will benefit from a fan and sprays of water of the body.
LOCATION & DIRECTIONS
P.O.Box : 468 Arabian Gulf Road (Khaleej Al Arabi Street), New Al Maharbah Area,
St 30, Zone 2, Sector 78, Abu Dhabi, UAE