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Pliro
Written by Pliro
Jun 14, 2018 Last updated: Oct 5, 2018
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Although Ramadan is ending, it’s spirit does not need to end. The idea of the month is to make you reflect on how you can be a better person and a better individual within your community. Body, mind and soul can always use some improvement, here we present some Ramadan health tips on how to make some adjustments to your daily life in order to be healthier, and kinder.

Healthy eating

The key message we should be taking from Ramadan is to keep our diet intake in check. If we manage to keep a check on whatever we are eating, we can drastically improve our physical well being.

Adapting healthy eating practices  is taken as something for the rich who can afford it, that is really not the way to think about things. Yes, if you try to find a healthy diet the internet will assault you with fancy and complicated recipes for beautiful-looking but overly complex dishes. However, things don’t need to be that complicated.

There are some simple advice we can give you: If you want to lose weight, then your best option is a high-protein low-crab diet. Now, there’s a lot of controversy in the matter, but academic papers continue to support the idea that lowering the amount of carbohydrates (sugars, pasta, bread, etc) in your diet consistently causes weight loss and helps regulate insulin sensitivity.

A diet with a 45% protein, 20% fat and 35% carbohydrates has obtained great results in long human studies, also, if a great part of your carbs is fiber, then you’ll see results much faster.

If your goal is to gain weight, the simply increase the protein and fat intake but avoid increasing the carbs too much, they should remain as a small portion of your daily diet.

Patience and control

One of the main takeaway from Ramadan should be practicing patience and control. This can help us improve both our physical and mental health.

  • Try to find, understand and control your triggers, those things or situations that make you feel as if you are about to lose control.  Ask yourself, why does this bother me so much?
  • Impatience is often a companion of insecurity; do you often feel that things don’t happen fast enough or that you are stagnated? understand that there are things about how you perceive yourself that are getting in the way of improvement.
  • Is very easy to focus only in the negative but that kind of thinking is exhausting and can consume your life by making you not notice the good things in the present and the potential in the future. Try to exercise your sense of perspective, find things to be grateful and distract yourself from thing that are either just a consequence of anxiety or beyond your control.

Practice charity

The practice of charity is increased during Ramadan. It may sound like a cliché, but in truth giving can make a difference in your life. Several studies have revealed that the act of giving actually creates a neurological response of reward very similar to satisfaction due to the release of dopamine and endorphins, also, at a community level, large groups that take part in charitable activities tend to experience greater levels of overall satisfaction.

Healthy habits

Some tips about diet.

  • Sardines, salmon, tuna and other popular fish are excellent sources of good cholesterol and healthy fatty acids which help reducing the risk for heart disease.
  • If you know that your skin will be exposed to the sun over long periods of time, always take a SPF 15 sunscreen or higher to protect your skin against sunburns.
  • Walk for at least 30 minutes every day, it has been related to reduced risk for all-cause death.
  • Be involved in group activities, meet new people once in a while, this helps your social skills and emotional development.

Remember, before onset of Ramadan, its necessary to take appointment from your physician and get routine check-up done.

 

 

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