HOW TO STAY HYDRATED DURING RAMADHAN

STAY DEHYDRATED DURING RAMADAN  

source : google image

Most people who fast during Ramadan will experience dehydration, especially now days the weather is hot. Any of you experience dehydration during this Ramadan? Don't worry everyone, here i want to share with you guys how to stay dehydrated during Ramadan.. 

Maintaining fluid levels plays an important role is staying healthy during the Holy Month of Ramadan. Water is one of the most important components of the human body representing between 60 to 70 percent of the human body weight. Water plays an important role in the vital performance of many body systems and organs.

I have done some research, according  to the new recommendations by the United States-based Institute of Medicine, men and women should drink 3.7 liters and 2.7 liters of water respectively per day. During the Holy Month of Ramadan, it is necessary to drink plenty of fluids, especially water because of the long period of fasting and high temperatures. Water, juices and soups, as well as vegetables and fruits, are good sources of fluids for the body. However, a fasting person should drink extra water because water contains no calories and could compensate for the body’s fluids lost due to fasting.

Here are few tips for you guys to stay hydrated : 
  * plan your water intake timings  
When fasting, one of the only things we can think about is water but for some reason when it’s time to break our fasts, making sure we’re getting enough of it falls off the radar on our priority list. To combat this, all you really need to do is to plan.Think about what’s easiest for you to measure your water intake, for example if you prefer to drink water out of a glass, aim to drink at least 8-10 glasses throughout the evening. If you prefer a bottle, work on the measurements from the size.The best thing to do is to try to drink one or two cups of water with dates before having a starter. Eat a bit, pray Maghreb for the food and water to settle, then have another cup that you drink with your meal.

source : google image

  * avoid salty sugar drinks 
Usually, when people break their fasts with processed sugary drinks like Ribena, sunquick and other fizzy drinks, they feel like their thirst is being quenched and are temporarily given energy because of a spike in their blood sugar. Alas, the spike eventually leads to a crash and also a huge amount of dehydration. When there's extra sugar in your body, your body tries to get rid of it through urination.Instead, drink lots of water and if you want, freshly squeezed juice.

source : google image

  * avoid caffeine 

Instead of drinking tea or coffee if you’re craving a hot drink, have a caffeine free infusion instead. Or maybe a lower caffeine and all-round healthier alternatives would be green tea and white tea leaves. If you’re fasting in the summer, things get easier because your body would naturally be craving colder drinks. 

source : google image

  * supercharge your dehydration with fruits 

Fruits are usually not only high in water, but they’re also high in fibre which will help you stay full and have minerals that your body needs.

source : google image

here are the link for you guys if you want to install water intake tracker. so that you can check your water intake everyday. 

https://apps.apple.com/us/app/daily-water-tracker-reminder/id1095143224

NUTRITION FOR SPORT PERFORMANCE

source : google image

Good evening everyone today i want to share all of you about sport nutrition.As a sport person you need to plan you diet very well so that you can get better performance. Dietary intake are important as it give energy to your body. So here are the first segment about sport nutrition 

Segments : 

 Sport Nutrition Introduction  

DEFINITION 

• Sport nutrition is the practical science of hydrating and fueling before, during and after exercise. 
• Executed properly, sport nutrition can help promote training and performance 
• If you done incorrectly or ignored, it can derail training and hamper your performance. 

BENEFITS OF SPORT NUTRITION

• Enable you to train efficiently
• Help you prepare for high performance activities
• Promote muscle building and recovery by providing importance protein
• Help improve body composition 

Each athlete will have different dietary requirements depending on their : 

1. sport played 
2. training 
3. age 
4. sex 
5. body sized 
6. environment for training and competition

NUTRITION FOR SPORT PERFORMANCE

STAY DEHYDRATED DURING RAMADAN  

source : google image

Most people who fast during Ramadan will experience dehydration, especially now days the weather is hot. Any of you experience dehydration during this Ramadan? Don't worry everyone, here i want to share with you guys how to stay dehydrated during Ramadan.. 

Maintaining fluid levels plays an important role is staying healthy during the Holy Month of Ramadan. Water is one of the most important components of the human body representing between 60 to 70 percent of the human body weight. Water plays an important role in the vital performance of many body systems and organs.

I have done some research, according  to the new recommendations by the United States-based Institute of Medicine, men and women should drink 3.7 liters and 2.7 liters of water respectively per day. During the Holy Month of Ramadan, it is necessary to drink plenty of fluids, especially water because of the long period of fasting and high temperatures. Water, juices and soups, as well as vegetables and fruits, are good sources of fluids for the body. However, a fasting person should drink extra water because water contains no calories and could compensate for the body’s fluids lost due to fasting.

Here are few tips for you guys to stay hydrated : 
  * plan your water intake timings  
When fasting, one of the only things we can think about is water but for some reason when it’s time to break our fasts, making sure we’re getting enough of it falls off the radar on our priority list. To combat this, all you really need to do is to plan.Think about what’s easiest for you to measure your water intake, for example if you prefer to drink water out of a glass, aim to drink at least 8-10 glasses throughout the evening. If you prefer a bottle, work on the measurements from the size.The best thing to do is to try to drink one or two cups of water with dates before having a starter. Eat a bit, pray Maghreb for the food and water to settle, then have another cup that you drink with your meal.

source : google image

  * avoid salty sugar drinks 
Usually, when people break their fasts with processed sugary drinks like Ribena, sunquick and other fizzy drinks, they feel like their thirst is being quenched and are temporarily given energy because of a spike in their blood sugar. Alas, the spike eventually leads to a crash and also a huge amount of dehydration. When there's extra sugar in your body, your body tries to get rid of it through urination.Instead, drink lots of water and if you want, freshly squeezed juice.

source : google image

  * avoid caffeine 

Instead of drinking tea or coffee if you’re craving a hot drink, have a caffeine free infusion instead. Or maybe a lower caffeine and all-round healthier alternatives would be green tea and white tea leaves. If you’re fasting in the summer, things get easier because your body would naturally be craving colder drinks. 

source : google image

  * supercharge your dehydration with fruits 

Fruits are usually not only high in water, but they’re also high in fibre which will help you stay full and have minerals that your body needs.

source : google image

here are the link for you guys if you want to install water intake tracker. so that you can check your water intake everyday. 

https://apps.apple.com/us/app/daily-water-tracker-reminder/id1095143224

PHYSICAL EDUCATION FOR PERSON WITH MENTAL DISABILITIES

source : google image

Mental disabilities is a serious matter that concern everyone as it not only effect the body but also can threaten someone life. Look how dangerous it is. So everyone need to take care our physical and mental health. 

According my reading about physical and health by kessler (2005), widespread professional and public concern about low rates of physical activity and high rates of obesity, depression and anxiety among young people have drawn attention to the role schools play in fostering physical and mental health. The contributions that schools make to developing physical and mental health have become increasingly clear. Physical and health education have a long history in school systems but programs dealing explicitly with mental health are more recent. While they are now regarded as important dimensions of education, physical and mental health education and outcomes are not systematically assessed.

Why mental health promotion matters

The goals of school-based mental health promotion and intervention programs have short- and long-term goals compatible with those of health promotion. In mental health the pathways to morbidity are very clear.It is now known that the majority of mental health disorder emerge during childhood and adolescence. The influence of mental disorders on individuals can be both immediate and far reaching. Each year, thousands of young people end their lives by suicide, making this the second leading cause of death following motor vehicle collisions. Thus, given the clearly established pathways from childhood to adults mental disorders, successful school-based mental health promotion holds the promise of reducing short and long-term distress to individuals and costs to society.

From the time of the early Greeks, physical education included elements of psychological development. Once school health curricula were developed, they usually included some coverage of mental illness and alcohol/substance abuse. However, it was with the emergence of health promoting schools/comprehensive school health that explicit mental health programs were developed. As had happened with comprehensive school health, school-based mental health soon evolved a “whole school and community” framework.

Implementation of school based mental health 

Mental health literacy

A key way to develop commitment to mental health promotion in the whole school community is to provide mental health literacy training for educators, school staff, students and parents. Using literacy in this way is based on successful health promotion programs that have enhanced health literacy. Mental health literacy is defined as “knowledge and beliefs about mental disorders which aid their recognition, management, or prevention”. Thus literacy encompasses information about mental health problems and what we know about preventing and addressing them. 

The goals for mental health literacy campaigns in school contexts are broad:

• To better enable educators to identify, support and refer students needing help. 
• To increase knowledge and behaviors in teachers, students and parents about supporting good mental health and well-being; 
• To increase the willingness of students and parents to seek help for mental health issues.
• To decrease stigma towards individuals living with mental illnesses.

The effect of exercise on mental health 

source : google image

BENEFIT OF FASTING

Salam Ramadhan everyone....

Fasting is defined as the abstinence from all or some foods or drinks for a set period of time.

Do you know that fasting is also one way for us stay healthy??

Fasting has been shown to have many health benefits, from increased weight loss to better brain function. Here i want to share with you guys the benefit of fasting that i had read an article about the benefit by Racheal Link (july 2018) as now we are celebrating Ramadhan karim. 


Here are some benefits of fasting : 

1. Promotes Blood Sugar Control by Reducing Insulin Resistance

source : google image

- It is effective way limiting calorie intake at reducing insulin resistance.Decreasing insulin resistance can increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells more efficiently.


2. May Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol Levels

source : google image

- One small study revealed that four weeks of alternate-day fasting reduced levels of “bad” LDL cholesterol and blood triglyceride by 25% and 32% respectively.

3. May Boost Brain Function and Prevent Neurodegenerative Disorders

source : google image

- Fasting have powerful effect on brain health. Fasting could protect brain health and increase the generation of nerve cells to help enhance cognitive 
function.





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https://www.youtube.com/watch?v=Oc9n9spADUw