Health benefits of Ramadan: We’re sure you’ve heard of intermittent fasting by now; if so, Ramadan is a type of intermittent fasting. Apart from the festive overtones of Ramadan, one should not overlook the numerous health advantages of fasting that have been scientifically proven 01 .
A few of these Health benefits of Ramadan are as follows:
- Fasting aids in the removal of toxins from the body
- Helps in fighting inflammation
- Lowers blood pressure and cholesterol.
- Enhances brain function and protects against neurodegenerative illnesses
- Helps to lose weight by decreasing calorie absorption.
- Improves mental health
Is Ramadan good for fitness? Health benefits of Ramadan
During Ramadan, it is not advisable to begin a new fitness plan. Intense activity during fasting might result in decreased muscle mass and strength. However, it is best to stick to moderate-intensity workouts throughout this month. In addition to coming to the gym, one may go for a stroll, cycle, or even perform mild running.
Fasting may be done in a variety of ways, making it simple to choose a strategy that fits into almost any lifestyle. Experiment with several varieties to see what works best for you.
However, fasting alone will not keep you fit and healthy. In fact, throughout this period of radical shift in your eating habits, you will need to pay great attention to your body. This implies that you must ensure that you are well-nourished between Iftar and Suhoor.
Here are five more suggestions for being strong, healthy, and energetic throughout a 30-day fast:
1. Never, ever skip Suhoor (First Meal)
Because you will not obtain any nutrients during the day from either large or little meals, it is critical to plan a meal with well-balanced nutrition that includes:
- Complex carbohydrates: These are slow-releasing carbohydrates that assist to maintain blood sugar levels and give you a sensation of fullness. Complex carbs include oats, wheat, grains, and lentils.
- High-fiber foods include bran, figs, seeds, potatoes, cereal, dates, vegetables, and fruits, particularly prunes and apricots.
- Protein-rich meals include dairy products such as cheese and yogurt, fish high in omega 3 and 6 fatty acids (seabass, shrimp, salmon), meats, and legumes such as soybeans.
2. East fruits and vegetables on every fastening.
Consume at least 7 servings of fruits and vegetables every day, preferably those with high water content, such as cucumber, watermelon, papaya, oranges, spinach, or tomatoes. You may either eat them raw or blend them in a juicer and drink them.
At the beginner level, concentrate on NEAT Movements.
NEAT is an abbreviation for Non-Exercise Activity Thermogenesis, which is a condition in which calories are expended by basic activities like standing or walking. Standing up can really burn up to 50 calories every hour. You may also burn calories by walking more throughout the day, aiming for 10,000 to 15,000 steps each day. In reality, fasting has a specific fat-burning potential, so walking would have a powerful effect on your body as well.
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Tip: As with LISS Cardio, it is best to stay within and below your maximal capacity. An hour before Iftar, focus on brief, high-intensity activities to ensure maximal fat burning.
4. Make soups daily during the Evening meal (Iftar time).
Soups are a fantastic choice for soothing and warming foods after a long day of fasting and being on an empty stomach. Soups are readily absorbed by your body and may offer you fluids as well as vitamins and minerals. You have the option of having clear soup or a thicker variant of the soup, such as chowder or stew.
5. Maintain a high water intake.
Drink at least 8-12 glasses of water every day during Iftar and Sehri time to avoid dehydration during the day. Enough water intake is essential to prevent water depletion in your body, especially because dehydration has a variety of bad effects, such as a continual sense of exhaustion, which regular water intake may alleviate.
6. Beginning to Intermediate: Concentrate on LISS Cardio.
LISS is an abbreviation for Low-Intensity Steady State, which refers to workouts like jogging and cycling. It’s achievable and ideal for fat loss in the hour before breaking the fast, or Iftar. You may do 30-40 minutes of low-intensity exercise, such as a quick walk or jog outside, or you can use a treadmill at the gym. Start gently and keep your heart rate below your maximum. Do it carefully and confidently, and don’t push yourself beyond your body’s capabilities.
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7. From Intermediate to Advanced: Concentrate on HIIT Training
HIIT is an abbreviation for High-Intensity Interval Training, which is a more intensive kind of exercise than jogging and cycling. HIIT for 20 minutes every day throughout Ramadan is ideal. This should be done in brief bursts of 45 seconds of vigorous exercise followed by 15 seconds of rest. You can get good exercise while burning more calories than LISS and NEAT.
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Increases Growth Hormone Secretion, which is necessary for growth, metabolism, weight loss, and muscle strength.
Human growth hormone (HGH) is a protein hormone that plays an important role in many areas of your Health benefits of Ramadan.
Fasting for 24 hours dramatically raised HGH levels in one study of 11 healthy people (6 ).
Another short research of nine males discovered that fasting for just two days increased the HGH production rate by a factor of five (7 ).
Furthermore, fasting may help maintain consistent blood sugar and insulin levels throughout the day, which may assist optimize HGH levels further, since some studies has suggested that maintaining high levels of insulin may lower HGH levels (8 ).
The Bottom Line:
Fasting has been linked to a variety of possible health advantages, including weight loss, improved blood sugar management, heart health, and cognitive function prevention.
There are numerous various styles of fasting that accommodate virtually any lifestyle, ranging from water fasting to intermittent fasting and calorie restriction.
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Fasting may be the Health benefits of Ramadan when combined with good food and a healthy lifestyle.