Staying healthy this Ramadan need not be hard; Here are some tips

Pedestrian tracks and public parks across Saudi cities attract locals and residents during Ramadan who utilize them on a daily basis for walking, running, light exercises, and fresh air. (SPA)
Pedestrian tracks and public parks across Saudi cities attract locals and residents during Ramadan who utilize them on a daily basis for walking, running, light exercises, and fresh air. (SPA)
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Updated 29 March 2023

Staying healthy this Ramadan need not be hard; Here are some tips

Staying healthy this Ramadan need not be hard; Here are some tips
  • Water, proteins, sleep, exercise key, says physician
  • Avoid calorie-dense juices, smoothies, ice cream

RIYADH: When fasting from dawn to dusk during the holy month of Ramadan many people can overlook the importance of a well-rounded diet and either overeat or fail to ingest enough nutrients for the day.

Dr. Mohammed Baker Alawamy, a consultant adult gastroenterologist and therapeutic endoscopist from Johns Hopkins Aramco Healthcare, highlighted several ways of keeping healthy this Ramadan through diet and exercise.

“Drink ample amounts of water, try to limit the amount of refined sugars in your diet, and be cognizant (of) the amount of protein you consume,” Alawamy said.




Eating proper nutrition — such as a Mediterranean diet — staying hydrated and getting enough sleep can nurture the body during Ramadan and harness the benefits of fasting. (Shutterstock)

Many people find themselves overeating during the month of Ramadan while others complain of weight loss due to having a lower caloric intake. The ideal wellness goal while fasting is finding the right balance that provides the body with proper nutrition to complete the fast.

“My rule of thumb is 1 gram of protein for each kilogram of body weight to reduce the muscle losses during the fasting month of Ramadan,” Alawamy said.

HIGHLIGHT

The ideal wellness goal while fasting is finding the right balance that provides the body with proper nutrition to complete the fast. Many people have their sleep disrupted because of the tradition of spending late nights with family and friends. Maintaining proper sleep is also important in Ramadan.

The holy month of Ramadan is one of the best times to create a reset for the body with changes in habits including avoiding unhealthy food.

When choosing the right sahoor or iftar drink to consume, many people choose smoothies believing that it is a healthy option that will satisfy their hunger throughout the day.




Eating proper nutrition — such as a Mediterranean diet — staying hydrated and getting enough sleep can nurture the body during Ramadan and harness the benefits of fasting. (Shutterstock)

“What I usually tell my patients, the worst kind of calorie you can consume is one that is easily absorbed, does not satisfy your hunger, and is calorie dense,” Alawamy said.

Alawamy explained that most of these calorie-dense foods include juices, smoothies and ice cream.

“Obviously, you can make smoothies that are balanced and nutritionally excellent, but most people use frozen fruits, add sugar or ice cream, and do not include much fiber in that mix,” he said.




High fiber, balanced diets such as the Mediterranean diet have been shown to affect health positively. (Supplied)

When asked about what “gut-healthy” foods people should make a part of their Ramadan routine, Alawamy explained that he has some reservations about the term gut healthy since it is “always misconstrued or misrepresented.”

“It is always best to stick to the basics. High fiber, balanced diets such as the Mediterranean diet have been shown to affect health positively,” he explained.

Many medical experts suggest avoiding eating processed foods and relying on nutritional options such as fresh fruits and vegetables and snacks such as nuts.




Diet and exercise are two ways to stay healthy this Ramadan. (Shutterstock)

“Nuts contain a significant amount of polyunsaturated fats, which are healthy and help reduce the (craving) for other less nutritious foods,” the doctor said.

When the month of Ramadan begins many stop exercising completely, but Alawamy says it is a great time to do light workouts.

“It (Ramadan) is an excellent opportunity for most people to do low-intensity level exercises, for example, normal pace walking or brisk walking as well as stretching and yoga,” he said.

People can even engage in high-intensity exercise after breaking their fast, he said.

Maintaining proper sleep is also important in Ramadan. In many parts of the world, many have their sleep disrupted because of the tradition of spending late nights with family and friends.

Some people use Ramadan as a time to be drastically reduce food intake but losing weight too quickly can potentially be harmful to the body. Therefore, it is important to find a certain balance when it comes to the quality and quantity of the foods consumed, ways of staying active and regulating the body’s sleeping schedule.

When trying to find a healthy Ramadan routine that suits your individual needs and health requirements one can feel overwhelmed by the different voices and opinions online. It is always best to do thorough research and contact a trusted physician for advice.

 


Malaysian minister lauds Saudi Arabia’s Makkah Route initiative

Malaysian minister lauds Saudi Arabia’s Makkah Route initiative
Updated 01 June 2023

Malaysian minister lauds Saudi Arabia’s Makkah Route initiative

Malaysian minister lauds Saudi Arabia’s Makkah Route initiative

RIYADH: Malaysian Interior Minister Saifuddin Nasution praised Saudi Arabia’s Makkah Route initiative, facilitating the travel procedures of Hajj pilgrims from Malaysia.

The statement was made during Nasution’s visit on Wednesday to a hall dedicated to the initiative at Kuala Lumpur International Airport, where he was briefed on its readiness to facilitate pilgrims’ journey.

The Makkah Route initiative enables Hajj pilgrims from six countries to complete immigration, cargo and travel procedures before departing for the Kingdom.
 


Saudi crown prince congratulates Turkiye’s Erdogan on presidential win

Saudi crown prince congratulates Turkiye’s Erdogan on presidential win
Updated 01 June 2023

Saudi crown prince congratulates Turkiye’s Erdogan on presidential win

Saudi crown prince congratulates Turkiye’s Erdogan on presidential win

RIYADH: Saudi Arabia’s Crown Prince Mohammed bin Salman made a phone call to Turkiye’s President Recep Tayyip Erdogan, the Saudi Press Agency reported early Thursday.

The Crown Prince congratulated Erdogan after he was declared the victor in a historic runoff Turkish election.

Prince Mohammed wished the president success and the Turkish people further progress and prosperity.


Italian government lifts restrictions on export of military weapons to Saudi Arabia

Italian government lifts restrictions on export of military weapons to Saudi Arabia
Updated 31 May 2023

Italian government lifts restrictions on export of military weapons to Saudi Arabia

Italian government lifts restrictions on export of military weapons to Saudi Arabia
  • The decision ended an embargo that began in 2019

ROME: The Italian government on Wednesday lifted restrictions on the export of military weapons to Saudi Arabia, ending an embargo which began in 2019.

The move was announced in a communique at the end of a Council of Ministers presided over by Prime Minister Giorgia Meloni.

The decision was made “in accordance with the foreign and defense policy of Italy,” the official communique said.

Restrictions on the export of weapons from Italy to Saudi Arabia were imposed by the Italian government to prevent their use in the conflict in Yemen.

The Italian government added: “Today there is no more reason to keep those restrictions standing any longer.

“The regional context in Yemen has changed, and since April 2022, partly thanks to the truce, military activities have been sensibly circumscribed.”

Italy now believes that the reduction in military operations “significantly also mitigates the risk of misuse of bombs and missiles, particularly against civilian targets.”

Rome also acknowledged that the Kingdom “has pursued intensive diplomatic activity in support of UN mediation and was also active in a decisive manner on the economic and humanitarian assistance front.”

The press release added that in the light of the “changed situation of the conflict, the Council of Ministers states that the export of bombs and missiles to Saudi Arabia does not fall under the prohibitions of exports established by Italian laws, and is in accordance with the foreign and defense policy of Italy.”
 


Al-Jubeir meets ambassadors from US, Costa Rica

Al-Jubeir meets ambassadors from US, Costa Rica
Updated 31 May 2023

Al-Jubeir meets ambassadors from US, Costa Rica

Al-Jubeir meets ambassadors from US, Costa Rica
  • Al-Jubeir wished Ratney success in his new role and in fulfilling his duties

RIYADH: Adel bin Ahmed Al-Jubeir, minister of state for foreign affairs, on Wednesday met newly appointed US Ambassador to Saudi Arabia Michael Ratney, in Riyadh.

Al-Jubeir wished Ratney success in his new role and in fulfilling his duties.

Al-Jubeir also met non-resident Francisco Chacon Hernandez, Costa Rica’s ambassador to the Kingdom. The parties discussed bilateral relations as well as issues of mutual interest.
 


Kenyan defense minister meets Islamic Military Counter Terrorism Coalition chief

Kenyan defense minister meets Islamic Military Counter Terrorism Coalition chief
Updated 31 May 2023

Kenyan defense minister meets Islamic Military Counter Terrorism Coalition chief

Kenyan defense minister meets Islamic Military Counter Terrorism Coalition chief

RIYADH: Secretary-General of the Islamic Military Counter Terrorism Coalition Maj. Gen. Mohammed bin Saeed Al-Moghedi met Kenyan Defense Minister Aden Bare Duale in Nairobi on Wednesday to discuss counterterrorism and violent extremism-related issues.

During his meeting with Al-Moghedi, the Kenyan minister praised the coalition’s framework – for military, counterterrorism, anti-terrorism financing, as well as intellectual and media matters – as a strategic pillar in fighting terrorism and violent extremism.

He added that terrorism has its roots in intellectual and ideological orientations, which constitute the basis of the extremist approach.

“Working on preparing the mindset and integrating it within the proper framework constitutes one of the proactive action pillars aimed to repress and contain extremist thinking,” Duale said.

Al-Moghedi said that strategic initiatives by the coalition in its counterterrorism efforts have taken into consideration the hierarchy of terrorist tendencies.

The secretary-general also spoke about social media and communication platforms, and their role in influencing users. He also discussed countering illegal terror financing through military support and assistance services.