Ramadan, Roza 2023 Diet Tips: Keep your heart healthy during fasting, learn tips
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Ramadan, Roza 2023 Diet: Fasting is a practice that has been observed for centuries across different religions and cultures – be it Navratri, Ramzan also known as Roza. Studies conducted by NCBI suggest that fasting can have a positive effect on weight loss, insulin as well. Resistance and prevention of coronary artery disease. Health experts stress that it is equally important to take special care of your health if you suffer from heart-health issues, high blood pressure or any chronic condition like diabetes, as fasting can lead to electrolyte imbalance. and can make the heart prone to it.
Who should not fast
Dr. Santosh Kumar Dora, Senior Cardiologist, Asian Heart Institute in Mumbai reveals and explains who should not fast, he told that patients with unstable angina, recent heart attack, or in the last 4 days People undergoing heart surgery should avoid fasting. Furthermore, patients with uncontrolled high blood pressure or heart rate disorders should also not fast as they may require frequent medication.
To avoid the potential risks of fasting and ensure that your health is not compromised, here are some important tips and tricks to keep your heart healthy during fasting:
Overeating Can Disrupt Your Hormones
Two major hormones affect the regulation of appetite – ghrelin, which stimulates appetite, and leptin, which suppresses appetite. When you do not eat for some time, the level of ghrelin increases. Then, after you eat, leptin levels tell your body that it is full. However, overeating can upset this balance, starting a perpetual cycle of overeating and messing with body weight. Hence, it is important not to break your fast with a heavy meal.
drink plenty of water and fluids
It is essential to drink plenty of water and fluids during non-fasting hours to prevent ‘hypovolemia’ (dehydration). It is recommended to drink at least 8 glasses of fluids to stay hydrated. Patients should take diuretics (water pills) in the evening instead of in the morning, to maintain proper hydration, this helps to reduce jugular venous pressure, pulmonary congestion and edema, peripheral edema, and body weight.
avoid caffeine
Limit the intake of caffeine such as coffee, tea and soft drinks, as it can block the absorption of iron and increase urine flow, leading to dehydration. Caffeine can also increase your heart rate and blood pressure. To avoid flatulence, instead of tea and coffee, it is advised to consume mint and ginger drinks.
Beware of Metabolic Syndrome
Often people take support of customs as an excuse to eat fried or sweet food. It can promote obesity and insulin resistance, two major risk factors for metabolic syndrome – a group of conditions that increase your risk of heart disease, stroke and diabetes. It’s better to eat a balanced diet that includes a variety of foods—including fruits, vegetables, whole grains, and lean proteins.
wait to drink liquids after meals
Mixing large quantities of beverages and food together can cause shortness of breath. Small portions favor hormonal and metabolic changes, and contribute to the production of good cholesterol.
be physically active
Two to three hours after breaking the fast in the evening, choose light to moderate activities like walking, yoga or stretching without much effort. Physical activity done at the wrong time can further increase the load on the heart and lead to consequences like fainting and stroke.
get enough sleep
Poor sleep can lead to anger outbursts, headaches and high stress load, aggravated by hunger. This may directly or indirectly increase the workload on the heart.
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