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Ramadan 2024: 10 Vital Tips For Staying Healthy And Preventing Weight Gain | The Optimist Daily

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Ramadan, the month of fasting, introspection, and spiritual growth, presents a unique set of challenges for people who want to maintain an active lifestyle. Fasting from sunrise to sunset necessitates careful planning to ensure energy levels are maintained and physical well-being is prioritized. Here are ten ideas to keep you active and avoid weight gain during Ramadan.

Exercise smart: adapting workouts to fasting hours

To maximize your energy levels, schedule workouts during non-fasting hours, such as after Iftar or before Suhoor. This helps you to refill your energy with nutritious food and water, which improves your exercise routine.

Low impact, high results: choosing gentle activities

Choosing low-impact exercises is a prudent strategy during Ramadan. Include activities such as walking, yoga, stretching, or swimming to prevent overexertion and promote overall well-being.

Time management: breaking up exercise sessions

If lengthier workouts during fasting hours seem onerous, divide them into shorter intervals throughout the day. Short bursts of physical activity can be equally effective for preserving mobility and vitality.

Strength for stamina: adopting muscle-focused workouts

In order to maintain muscular mass and strength, incorporate strength training into your daily regimen. Simple bodyweight exercises, such as squats, lunges, push-ups, and planks, can be performed at home with no equipment.

Body wisdom: listening to your physical signals

Pay heed to your body’s signals when fasting. If weariness sets in, change your exercise routine accordingly. Choose less strenuous activities or adjust the intensity and length to suit your energy levels.

Hydration matters: the power of water in physical performance

Stay hydrated throughout non-fasting hours to help your body accomplish strenuous activities. Dehydration can have an impact on performance and energy levels, so drink more fluids in the evening and early morning.

Fueling your body right: nutritious Iftar and Suhoor

Create healthy meals for Iftar and Suhoor that include critical nutrition and energy for physical activities. Include complex carbohydrates, lean proteins, and healthy fats to help with energy, muscle regeneration, and overall health.

Cooler hours, better workouts: smart scheduling

If feasible, schedule outside activities or exercise sessions for milder weather, such as early morning or late evening. This reduces the likelihood of overheating and dehydration, resulting in a safer and more pleasurable workout.

Rejuvenate and revitalize by prioritizing rest and recovery

Recognize the value of rest and recovery, particularly during Ramadan when energy levels may be low. Use relaxation techniques like deep breathing, meditation, or mild stretching to aid with recuperation and reduce tension.

Consistency is key: maintaining an active lifestyle throughout Ramadan

Commit to an active lifestyle by setting reasonable goals and sticking to your fitness plan. Even tiny amounts of physical activity every day can help to improve your health and well-being over time.

The post Ramadan 2024: 10 vital tips for staying healthy and preventing weight gain first appeared on The Optimist Daily: Making Solutions the News.

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What Went Right This Week: A Major Win For Climate Justice, Plus More

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Discover The Refreshing Benefits Of Mint Water, Your Summer Hydration Solution | The Optimist Daily

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Nothing beats a cool drink on a hot summer day. While sugary drinks may tempt you, there is a healthier option that promises to quench your thirst while also improving your health: mint water. Let’s explore the myriad reasons why you should make mint water a staple in your summer hydration routine.

Mint water: a summer essential

Mint water is a simple but refreshing mixture of water mixed with fresh mint leaves. Mint, which belongs to the Mentha plant family, has long been revered for its therapeutic benefits. Whether spearmint or peppermint, this aromatic plant offers a blast of flavor to your hydration routine, keeping you cool and energized all day.

The health benefits of mint water
Improves digestion

Mint water improves digestion by relaxing the digestive tract and relieving symptoms such as gas and bloating. According to research published in the journal Biology, peppermint has digestive advantages because it relaxes stomach muscles, encouraging better digestion.

Smooths out hormonal imbalances

Mint water may help control hormone levels, especially in cases of polycystic ovarian syndrome (PCOS). According to a study published in Biomolecular Concepts, spearmint has hormone-balancing qualities, which can help with hormonal abnormalities.

Keeps you hydrated

Proper hydration is essential for healthy physical processes, and mint water is a tasty alternative to ordinary water. By infusing water with mint, you improve its appeal while also guaranteeing appropriate hydration to promote general health.

Reduces stress

Mint’s relaxing characteristics make it a natural stress reliever. Incorporating mint water into your daily routine will help you relax and fight stress efficiently, enhancing mental health.

Helps you lose weight

Mint water is a delicious, low-calorie, sugar-free beverage that aids in weight loss. According to research published in the International Journal of Obesity, replacing sugary drinks with water can help people lose weight.

Boosts immunity 

Mint water is high in vitamins and antioxidants, which help to improve the immune system and defend against infections and illnesses. These nutrients support cellular defense processes, which protect your health.

Improves skin health

Mint’s salicylic acid and vitamin A concentration promote clear and bright skin. Mint water’s antimicrobial properties also aid with inflammation and acne, supporting skin health from the inside.

How to make mint water at home

Making mint water at home is an easy process. Simply follow these steps.

– Rinse fresh mint leaves thoroughly.

– Place the leaves into a pitcher or container.

– Fill the container with water and allow it to soak for several hours or overnight.

– Chill the mint-infused water for a cool, pleasant beverage.

Potential side effects and precautions

While mint water has various health benefits, it is important to exercise caution, particularly if you have certain medical issues. Mint water may aggravate symptoms of gastroesophageal reflux disease (GERD) in some people. Consult your doctor before adding mint water to your diet, especially if you have severe digestive or kidney problems.

This summer, embrace the stimulating deliciousness of mint water and up your hydration game with a delightful combination of taste and well-being!

 

The post Discover the refreshing benefits of mint water, your summer hydration solution first appeared on The Optimist Daily: Making Solutions the News.

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The Muslim Women Walking For Mental Health

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