aspetar healthy ramadan campaign

7/28/2019 Aspetar Healthy Ramadan campaign

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Orthopaedic & Sports MedicineHospitalPO BOX 29222 Doha QatarT: +974 4413 2000F: +974 4413 2020

W: www.aspetar.com


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"People will continue to adhere togood as long as they hasten to break

the Saum (fasting) and delaying theSuhoor"

PROPHET MUHAMED PBUH

"Eat Suhoor (predawn meal). Surely,

there is a blessing in Suhoor."


"When one of you breaks his

Saum (fasting), let him break it ondates; if he does not have any, break

his fast with water for it is pure."



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Times of prayers, Doha city

Day Hijri Gregorian Fajr(Suhoor Ends)

Sunrise Dhuhr Asr Maghrib(Iftaar)

Isha

Tue 1 9/7 03:19 04:50 11:39 15:03 18:28 19:58

Wed 2 10/7 03:20 04:51 11:39 15:03 18:28 19:58

Thu 3 11/7 03:20 04:51 11:39 15:04 18:28 19:58

Fri 4 12/7 03:21 04:52 11:40 15:04 18:27 19:57

Sat 5 13/7 03:21 04:52 11:40 15:04 18:27 19:57

Sun 6 14/7 03:21 04:52 11:40 15:04 18:27 19:57

Mon 7 15/7 03:22 04:53 11:40 15:05 18:27 19:57

Tue 8 16/7 03:23 04:53 11:40 15:05 18:26 19:56

Wed 9 17/7 03:23 04:54 11:40 15:05 18:26 19:56

Thu 10 18/7 03:24 04:54 11:40 15:05 18:26 19:56

Fri 11 19/7 03:25 04:55 11:40 15:06 18:25 19:55

Sat 12 20/7 03:25 04:55 11:40 15:06 18:25 19:55

Sun 13 21/7 03:26 04:56 11:40 15:06 18:25 19:55

Mon 14 22/7 03:27 04:56 11:40 15:06 18:24 19:54

Tue 15 23/7 03:27 04:57 11:40 15:06 18:24 19:54

Wed 16 24/7 03:28 04:57 11:40 15:07 18:23 19:53

Thu 17 25/7 03:29 04:58 11:40 15:07 18:23 19:53

Fri 18 26/7 03:29 04:58 11:40 15:07 18:23 19:53

Sat 19 27/7 03:30 04:59 11:40 15:07 18:22 19:52

Sun 20 28/7 03:31 04:59 11:40 15:07 18:21 19:51

Mon 21 29/7 03:31 05:00 11:40 15:07 18:21 19:51

Tue 22 30/7 03:32 05:00 11:40 15:07 18:20 19:50

Wed 23 31/7 03:33 05:01 11:40 15:08 18:20 19:50

Thu 24 1/8 03:34 05:01 11:40 15:08 18:19 19:50

Fri 25 2/8 03:35 05:02 11:40 15:08 18:19 19:49

Sat 26 3/8 03:36 05:02 11:40 15:08 18:18 19:48

Sun 27 4/8 03:36 05:02 11:40 15:08 18:17 19:47

Mon 28 5/8 03:37 05:03 11:40 15:08 18:17 19:47

Tue 29 6/8 03:38 05:03 11:40 15:08 18:16 19:46Wed 30 7/8 03:38 05:04 11:40 15:08 18:15 19:45


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Your Ramadan FeastRamadan feast has its own tradition and special disheswhich vary from one country to another.With all these different dishes you may nd difculty in

controlling food types and amount. Below are some tipswhich will help you to enjoy your Ramadan feast thisyear in a healthier way:

Time:sunsetMeal:Iftar

Break fasting by eating (5-3) dates

and cool water, followed by warm

soup (e.g. vegetables soup), to initialise

digestive system for food.

Stop eating, take a break for prayer.

Take one or two kinds of main courses

moderately.

Be sure to add salad to your meals to avoid

constipation and increase the feeling of satiety,

add little olive oil and avoid other sauces.

Eat slowly and chew your food well.Avoid sweetened juices and replace them with

water or a cup of fresh juice.

- Do not strain your stomach and gain weight bygorge yourself with snacks, desserts and drinks

from Iftar to Suhoor.

Drink plenty of water at intervalsthroughout the evening to prevent

dehydration, aim for 12-8 glassesa day.

Remember, health getsbetter during fasting due

to regular meals timing andmoderate food quantities

- Exercise for 30 Minutes after eating your Iftarby 2 hours.

Fruit is the best snack betweenbreakfast and Suhoor or you can have

yogurt, nuts, or milk based porridge/pudding

Sunset

Midnight

Down

Mid day

Time:Pre-dawnMeal:Suhoor

Eat suhoor just prior to dawn.Have a light meal containing low fat cheese, or

low fat dairy, eggs, beans or tuna, with brown

bread, salad or piece of fruitAvoid salty, rich fat foods and sweets, toprevent increased thirst and Hunger duringfasting.


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During the month of Ramadan, pattern of a persons life

is affected. A series of changes in lifestyle occurs; workstarts late, social meets with relatives and friends in theevening to a point of never getting enough sleep withlack of activity during the day. However, sleep plays amajor role in well-being and good health. Getting enoughsleep during Ramadan will protect mental health andrestore body functions.

The need to sleep in term of hours is relative and varies

according to the body's nature, working during day /night or the nature of habits and behaviors associatedwith this holy month. In general, the average sleepinghour for young and adult people ranges from 8-7 hours aday. It is necessary to maintain this average.During the month of Ramadan:

1. Regularity: maintain daily healthy lifestyle andavoid sudden change in the sleeping pattern and

waking up schedules.

2. Pre-sleep behavioral routines: about 45 minutesbefore going to sleep, exercise relaxation and stopwatching TV or use of electronic devices, stay in acomfortable place, or take a warm bath or sit formeditation or prayer. When you begin to feel tiredwith closing your eyes - this is the time to go to bed.

3. Enough sleep: at least 8-7 hours during the night.

4. Short nap: take 30-20 minutes during the day in orderto restore energy and improve alertness.

5. Eat moderate: do not over-eat during the nightespecially before bedtime as it can lead to digestivedisorders, which affect the quality of sleep.

Sleeping during Ramadan


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Take Ramadan as an opportunity to enjoy physicalactivity, (e.g at least mall walking if not structuredactivity) to keep active throughout the year.

For sick persons, you must consult your physicianbefore any physical activity. When engaged in theactivity, if possible use a pedometer to count your

passes and try to reach the goal of 10,000 steps a dayas set by the step into health Aspire program.

Stop any physical activity immediately if everfeeling dizzy or nauseous. For daylight activity,one should only break their fast if they really feelextremely weak and fatigued. In this case you shouldconsult your Physician.

Irregular non-competitive activities (e.g playingfootball, volleyball, tennis) after sunset and eveningpray, is a good way to maintain physical activity andtness in addition to general well-being.

Any intense sessions of these forms of exercise:Endurance, plyometric (power and explosive training),speed and agility training, should be avoided as theseactivities utilize more energy and can place ones bodyin greater strain.

Ramadan TipsPhysical Activity Tips:


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During post-fasting (dark hours) you should focus

on the hydration and consuming sufcient uids toprevent dehydration during exercise and the nextfasting day. Hydrate a lot during the night (after sunsetand evening prayer; keeping a water bottle when goingfor evening prayers). Nevertheless, the rule is to drinksmall amounts of liquids (preferably water), very oftenand avoid taking too much liquid at a time, because thiswill have negative impact on body hydration status.

A lot of potassium! is a Secret of Healthy Suhor inRamadan. Lot of it completely prevents the thirst,Banana can do the job.

Suhur meal is mandatory, with a substantial amount.Dont catch on sleep!

Plan when to sleep and when to wake up and try tosleep in an appropriate environment: dark, cool, andquite.

Consider naps and schedule times to rest as your bodymight feel more fatigued during Ramadan. This willprepare you for performing physical activity beforeyou break your fast or after iftar.

Nutrition Tips:

Sleeping Tips:


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Changing your lifestyle by selecting a healthy eating

pattern and being physically active is the best way tomaintain health and normal weight

Eat a variety of different foods every day

Have breakfast every day

Try to get energy requirements from foods of plantorigins such as grains, legumes, seeds, and nuts

Try to limit foods which contain a high amount ofanimals fat like Butter, ghee, high fat meats, and full fatdairy products

Try to replace meat with sh whenever possible

Choose unsaturated vegetables oils such as olive, corn,sunower and canola rather than butter, ghee, coconut

oil, and hard margarine

Try to include in your diet foods that are rich inomega3- fatty acids, such as nuts, sardines, tuna andsalmon

Eat at least three meals a day and choose your snacks wisely

Look for low fat cheese varieties and reduced-fat creamcheese

Prepared foods with minimal added fat, low salt or

with little sugar Consume fresh foods, or foods processed without salt Limit using of salt in cooking and do not add it at the table

Substitute salt with acidic ingredients such as vinegar,

lemon, spices, and herbs in cooking

General Nutrition Tips


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Limit intake of high sugar foods and beverages Limit your intake of processed products that are rich in

fat, salt and cholesterol content

Reduce the intake of salty nuts and seeds and insteadchoose unsalted roasted nuts

Drink plenty of water through all the day Choose water over other types of drinks, such as

coffee, tea, beverages and juices

Drain off any fat that appears during cooking

Increase intake of ber-rich foods such as fruits,vegetables, wholegrains, and legumes

Choose variety colored of fruits and vegetables each day

Eat vegetables, especially dark green, red, orange

vegetables and beans and peas

Have fruits item more often than juice Make at least half of your grain products whole grain

low in fat, sugar or salt each day Replace rened grains with whole grains, like

substituting white rice by brown rice

Consume legumes at least 3 times a week

Consume sh on most days if possible at least twice aweek

Choose white meat over red meat

Choose a variety of protein foods, which includeseafood, lean meat and poultry, eggs, legumes, soyproducts, and unsalted nuts and seeds


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Drink and select skim or low fat milk and milk productseach day

Select lean meat cuts, remove the visible fat and theskin on poultry

Replace some of the meat with plant-based protein-richfoods, such as legumes

Avoid eating deep-fried foods

Choose home-made pastry products

Limit consumption of foods with creamy sauces andgravies

Adopt healthy cooking techniques such as grilling, boiling,

roasting, poaching or baking instead of frying Avoid the consumption of caffeine with dietary

products, as this tends to decrease the absorption ofiron and calcium

Replace solid fats with oils where possible Read the Nutrition Facts table on food labels that you

choose Ask about the menu items when eating out

Enjoy your meals with family and friends and take timeto eat

Eat sweets, cakes and biscuits only as an occasionaltreat

Choose fresh fruits or dried fruits and raisins as snacks Eat fresh fruits and vegetables more often than canned

ones


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Mall Walking

Summer is fast-approaching, and with it, rising

temperatures and extreme heat. Environmentalconditions during the summer months have a strongimpact on the lives of people in Qatar who will soon beforced to spend most of their time indoors.

It is well-known that physical activity has a positiveeffect on health; it improves stamina and tness, lowers

blood pressure and blood cholesterol, helps weight

management, reduces levels of stress and anxiety,improves quality of sleep, and increases condence

levels.

How to be active during the summer months?

One of the solutions is mall walking, a form of physicalactivity in which people walk briskly along the corridors

of shopping malls. Mall walks are usually done in themornings when the shopping centers are open butprior to the opening hours of the stores. The walks areundertaken individually, in small groups, or as part ofan organized mall walking program. There are manysuccess stories from other countries (United States,Canada, Australia, etc.) where malls are used as venuesfor walking programs.

In Qatar, shopping centers are places that are well-integrated into the day-to-day lives of the generalpopulation. People visit malls to buy daily necessities,eat, watch a movie, or just socialize with friends. Accessto malls facilities, teamed with the controlled indoorclimate, provides a comfortable and safe environment

for walking.


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How to make mall walking interesting?One of the most important things to remember is to

have fun! You are more likely to keep walking if youlook forward to it and if you nd creative ways to stay

entertained. Here are some tips for making your dailymall walking routine more enjoyable:

Walk with a friend or a family member. Instead ofsitting in a restaurant or at home, use walking as a

time to socialize.

Bring your favorite music with you and relax. If youwalk alone, you might want to use this time to listento your favorite tunes and clear your head. Walkingcan be a time to focus on yourself and on the positivethings in your life.

Set personal goals. Make plans on how to increase thefrequency, duration, or intensity of your walks, andthen follow through. You might want to keep a journalof your accomplishments, so you can track yourprogress.

Reward yourself. The reward can be a coffee withfriends, a healthy breakfast, a massage, or a hot bath

at home. These rewards will remind you that youredoing something positive and can also help motivateyou to stick to your new healthy lifestyle routine.

To get the list of Qatars Health Promoting Malls whereyou can walk during summer season, please visitwww.stepintohealth.qa


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Have 1 to 2 light meals aday! In addition to Iftar

and Suhoor, this will letyou meet the caloricneeds of the day.

1st ramadan 1435 hijri

Ramadan 1


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2nd ramadan 1435 hijri

Ramadan 2

Postpone your exercising2 hours or more after

Iftaar when you are ableto refuel or rehydrateyourself.


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Keep a close watch onbody weight. Avoid

weight gain by followinga healthy well balanceddiet and exercising.

3rd ramadan 1435 hijri

Ramadan 3


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Avoid heavy and intensiveexercise when fasting. There

is a risk of dehydration andmuscle breakdown.

4 Ramadan 1435 hijri

Ramadan 4


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Skipping Suhoor meal willlower your concentration

and make you weak. Eatfood containg complexcarbohydrates (e.g. wholegrain bread, baked potatoes,cereals, legumes, fruit andvegetables).


Ramadan 5


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Adequate sleep can increaseenergy, improve mood and

decrease fatigue levelsduring fasting.


Ramadan 6


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Whether in Ramadanor any other month, tryto have a well balancedhealthy meals in regulartimes.


Ramadan 7


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An ideal Suhoor mealshould be composed of

carbohydrates (e.g.rice, bread or pasta), proteins and vegetablesand fruits.


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Most effective way tohydration: Drink waterat regular intervalsafter Iftaar rather thanconsuming large volumeson a single occasion.


Ramadan 9


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Reduce as possible uidswith caffeine (coffe,tea,cola)

during ,they are counter-productive to uid retention(diuretic proprieties).


Ramadan 10


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During Ramadan, some peoplemay choose to cease exercising

completely. This can negativelyaffect on your health.


Ramadan 11


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Spicy food, fried items,sweets, and Iftar parties

can be tempting to deviatefrom your diet and yourphysical activity. Besmart!


Ramadan 12


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Suhoor is very importantand should be delayed asmuch as possible beforedawn to minimize thedifculty of fasting.


Ramadan 13


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Children have more nutritionalneeds for growing body.

Full day fasting among pre-pubertal children might not behealthy.


Ramadan 14


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Get t with friends &family. Encourage othersto be active and exercisetogether - its more funand makes a positivehealthy culture.


Ramadan 15


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Share your physicalactivity with children.

Spend some time to teachthem importance of sportsand physical activity tohelp them have lifelonghealthy habits .

16 ramadan 1435 hijri

Ramadan 16


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Lead by example. Encourageothers to take the stairsand walk where possible.Incidental exercise is a greatway to keep activity levelsup.


Ramadan 17


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Indoor Walking is a bestactivity to do more steps.

Encourage other to domall walking duringevening time.


Ramadan 18


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A lot of potassium! isa Secret of Healthy

Suhoor in Ramadan.It helps in minimizingthirst. e.g banana,dark leavy vegetable,Potatoes, and Yogurt.


Ramadan 19


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Mid-day exercising (noon)should be avoided, unlessfor short time and indoors.


Ramadan 20


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Performing light physicalactivity like walking

before breaking fast inthe afternoon benetfrom the opportunity torehydrate and refuel.


Ramadan 21


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Suhur meal is mandatory,with a substantial amount.

Dont catch on sleep!


Ramadan 22


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When it gets hot stay incool areas (indoors or

in shade) and limit yourphysical activity. Takerest if possible.


Ramadan 23


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Consume 0.2 to 0.3 L ofwater/h at night to reachthe optimal net uidretention.


Ramadan 24


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Ramadan is the best opportunityto quit smoking.


Ramadan 25


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Dont use Ramadan as anexcuse to not perform

the physical activity.One can always havealternative ways to keepactive during Ramadan(eg walking in malls).


Ramadan 26


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Stop any physical activityimmediately when feeling

dizzy or nauseous.


Ramadan 27


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Plan when to sleep andwhen to wake up.


Ramadan 28


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Consider naps and scheduletimes to rest as your body feels

more fatigue during Ramadan.This will allow you some timefor physical activity beforeyou break your fast.


Ramadan 29


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Ramadan 30

Irregular non-competitive activities(e.g playing football, volleyball,

tennis) after sunset and eveningprayers is a good way to maintainphysical activity and tness.



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A member of

Aspire Zone Foundation

Aspetar

PO Box 29222

Doha Qatar

t +974 44132000

f +974 44132020

www.aspetar.com

aspetar healthy ramadan campaign

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