Orthopaedic & Sports Medicine Hospital PO BOX 29222 Doha – Qatar T: +974 4413 2000 F: +974 4413 2020 W: www

.aspetar.com
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"People will continue to adhere to

good as long as they hasten to break the Saum (fasting) and delaying the Suhoor" PROPHET MUHAMED PBUH

"Eat Suhoor (predawn meal). Surely, there is a blessing in Suhoor."
PROPHET MUHAMED PBUH

"When one of you breaks his

Saum (fasting), let him break it on dates; if he does not have any, break his fast with water for it is pure." PROPHET MUHAMED PBUH

Times of prayers, Doha city
Day Tue Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri Sat Sun Mon Tue Wed Hijri 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 Gregorian 9/7 10/7 11/7 12/7 13/7 14/7 15/7 16/7 17/7 18/7 19/7 20/7 21/7 22/7 23/7 24/7 25/7 26/7 27/7 28/7 29/7 30/7 31/7 1/8 2/8 3/8 4/8 5/8 6/8 7/8 Fajr
(Suhoor Ends)

Sunrise 04:50 04:51 04:51 04:52 04:52 04:52 04:53 04:53 04:54 04:54 04:55 04:55 04:56 04:56 04:57 04:57 04:58 04:58 04:59 04:59 05:00 05:00 05:01 05:01 05:02 05:02 05:02 05:03 05:03 05:04

Dhuhr 11:39 11:39 11:39 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40 11:40

Asr 15:03 15:03 15:04 15:04 15:04 15:04 15:05 15:05 15:05 15:05 15:06 15:06 15:06 15:06 15:06 15:07 15:07 15:07 15:07 15:07 15:07 15:07 15:08 15:08 15:08 15:08 15:08 15:08 15:08 15:08

Maghrib
(Iftaar)

Isha 19:58 19:58 19:58 19:57 19:57 19:57 19:57 19:56 19:56 19:56 19:55 19:55 19:55 19:54 19:54 19:53 19:53 19:53 19:52 19:51 19:51 19:50 19:50 19:50 19:49 19:48 19:47 19:47 19:46 19:45

03:19 03:20 03:20 03:21 03:21 03:21 03:22 03:23 03:23 03:24 03:25 03:25 03:26 03:27 03:27 03:28 03:29 03:29 03:30 03:31 03:31 03:32 03:33 03:34 03:35 03:36 03:36 03:37 03:38 03:38

18:28 18:28 18:28 18:27 18:27 18:27 18:27 18:26 18:26 18:26 18:25 18:25 18:25 18:24 18:24 18:23 18:23 18:23 18:22 18:21 18:21 18:20 18:20 18:19 18:19 18:18 18:17 18:17 18:16 18:15

Your Ramadan Feast
Ramadan feast has its own tradition and special dishes which vary from one country to another. With all these different dishes you may find difficulty in controlling food types and amount. Below are some tips which will help you to enjoy your Ramadan feast this year in a healthier way:

Mid day
Remember, health gets better during fasting due to regular meals timing and moderate food quantities Time: sunset Meal: Iftar Break fasting by eating (5-3) dates and cool water, followed by warm soup (e.g. vegetables soup), to initialise digestive system for food. Stop eating, take a break for prayer. Take one or two kinds of main courses moderately. Be sure to add salad to your meals to avoid constipation and increase the feeling of satiety, add little olive oil and avoid other sauces. Eat slowly and chew your food well. Avoid sweetened juices and replace them with water or a cup of fresh juice.

Time: Pre-dawn Meal: Suhoor Eat suhoor just prior to dawn. Have a light meal containing low fat cheese, or low fat dairy, eggs, beans or tuna, with brown bread, salad or piece of fruit Avoid salty, rich fat foods and sweets, to prevent increased thirst and Hunger during fasting.

Sunset
- Do not strain your stomach and gain weight by gorge yourself with snacks, desserts and drinks from Iftar to Suhoor.

Down
Drink plenty of water at intervals throughout the evening to prevent dehydration, aim for 12-8 glasses a day.

- Exercise for 30 Minutes after eating your Iftar by 2 hours.

Fruit is the best snack between breakfast and Suhoor or you can have yogurt, nuts, or milk based porridge/ pudding

Midnight

Sleeping during Ramadan
During the month of Ramadan, pattern of a person’s life is affected. A series of changes in lifestyle occurs; work starts late, social meets with relatives and friends in the evening to a point of never getting enough sleep with lack of activity during the day. However, sleep plays a major role in well-being and good health. Getting enough sleep during Ramadan will protect mental health and restore body functions. The need to sleep in term of hours is relative and varies according to the body's nature, working during day / night or the nature of habits and behaviors associated with this holy month. In general, the average sleeping hour for young and adult people ranges from 8-7 hours a day. It is necessary to maintain this average. During the month of Ramadan: 1. Regularity: maintain daily healthy lifestyle and avoid sudden change in the sleeping pattern and waking up schedules. 2. Pre-sleep behavioral routines: about 45 minutes before going to sleep, exercise relaxation and stop watching TV or use of electronic devices, stay in a comfortable place, or take a warm bath or sit for meditation or prayer. When you begin to feel tired with closing your eyes - this is the time to go to bed. 3. Enough sleep: at least 8-7 hours during the night. 4. Short nap: take 30-20 minutes during the day in order to restore energy and improve alertness. 5. Eat moderate: do not over-eat during the night especially before bedtime as it can lead to digestive disorders, which affect the quality of sleep.

Ramadan Tips Physical Activity Tips:
• Take Ramadan as an opportunity to enjoy physical activity, (e.g at least mall walking if not structured activity) to keep active throughout the year. • For sick persons, you must consult your physician before any physical activity. When engaged in the activity, if possible use a pedometer to count your passes and try to reach the goal of 10,000 steps a day as set by the “step into health” Aspire program. • Stop any physical activity immediately if ever feeling dizzy or nauseous. For daylight activity, one should only break their fast if they really feel extremely weak and fatigued. In this case you should consult your Physician. • Irregular non-competitive activities (e.g playing football, volleyball, tennis) after sunset and evening pray, is a good way to maintain physical activity and fitness in addition to general well-being. • Any intense sessions of these forms of exercise: Endurance, plyometric (power and explosive training), speed and agility training, should be avoided as these activities utilize more energy and can place one’s body in greater strain.

Nutrition Tips:
• During post-fasting (dark hours) you should focus on the hydration and consuming sufficient fluids to prevent dehydration during exercise and the next fasting day. Hydrate a lot during the night (after sunset and evening prayer; keeping a water bottle when going for evening prayers). Nevertheless, the rule is to drink small amounts of liquids (preferably water), very often and avoid taking too much liquid at a time, because this will have negative impact on body hydration status. • A lot of potassium! is a Secret of Healthy Suhor in Ramadan. Lot of it completely prevents the thirst, Banana can do the job. • Suhur meal is mandatory, with a substantial amount. Don’t catch on sleep!

Sleeping Tips:
• Plan when to sleep and when to wake up and try to sleep in an appropriate environment: dark, cool, and quite. • Consider naps and schedule times to rest as your body might feel more fatigued during Ramadan. This will prepare you for performing physical activity before you break your fast or after iftar.

General Nutrition Tips
• Changing your lifestyle by selecting a healthy eating pattern and being physically active is the best way to maintain health and normal weight • Eat a variety of different foods every day • Have breakfast every day • Try to get energy requirements from foods of plant origins such as grains, legumes, seeds, and nuts • Try to limit foods which contain a high amount of animals fat like Butter, ghee, high fat meats, and full fat dairy products • Try to replace meat with fish whenever possible • Choose unsaturated vegetables oils such as olive, corn, sunflower and canola rather than butter, ghee, coconut oil, and hard margarine • Try to include in your diet foods that are rich in omega3- fatty acids, such as nuts, sardines, tuna and salmon • Eat at least three meals a day and choose your snacks wisely • Look for low fat cheese varieties and reduced-fat cream cheese • Prepared foods with minimal added fat, low salt or with little sugar • Consume fresh foods, or foods processed without salt • Limit using of salt in cooking and do not add it at the table • Substitute salt with acidic ingredients such as vinegar, lemon, spices, and herbs in cooking

• Limit intake of high sugar foods and beverages • Limit your intake of processed products that are rich in fat, salt and cholesterol content • Reduce the intake of salty nuts and seeds and instead choose unsalted roasted nuts • Drink plenty of water through all the day • Choose water over other types of drinks, such as coffee, tea, beverages and juices • Drain off any fat that appears during cooking • Increase intake of fiber-rich foods such as fruits, vegetables, wholegrains, and legumes • Choose variety colored of fruits and vegetables each day • Eat vegetables, especially dark green, red, orange vegetables and beans and peas • Have fruits item more often than juice • Make at least half of your grain products whole grain low in fat, sugar or salt each day • Replace refined grains with whole grains, like substituting white rice by brown rice • Consume legumes at least 3 times a week • Consume fish on most days if possible at least twice a week • Choose white meat over red meat • Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, legumes, soy products, and unsalted nuts and seeds

• Drink and select skim or low fat milk and milk products each day • Select lean meat cuts, remove the visible fat and the skin on poultry • Replace some of the meat with plant-based protein-rich foods, such as legumes • Avoid eating deep-fried foods • Choose home-made pastry products • Limit consumption of foods with creamy sauces and gravies • Adopt healthy cooking techniques such as grilling, boiling, roasting, poaching or baking instead of frying • Avoid the consumption of caffeine with dietary products, as this tends to decrease the absorption of iron and calcium • Replace solid fats with oils where possible • Read the Nutrition Facts table on food labels that you choose • Ask about the menu items when eating out • Enjoy your meals with family and friends and take time to eat • Eat sweets, cakes and biscuits only as an occasional treat • Choose fresh fruits or dried fruits and raisins as snacks • Eat fresh fruits and vegetables more often than canned ones

Mall Walking
Summer is fast-approaching, and with it, rising temperatures and extreme heat. Environmental conditions during the summer months have a strong impact on the lives of people in Qatar who will soon be forced to spend most of their time indoors. It is well-known that physical activity has a positive effect on health; it improves stamina and fitness, lowers blood pressure and blood cholesterol, helps weight management, reduces levels of stress and anxiety, improves quality of sleep, and increases confidence levels. How to be active during the summer months? One of the solutions is mall walking, a form of physical activity in which people walk briskly along the corridors of shopping malls. Mall walks are usually done in the mornings when the shopping centers are open but prior to the opening hours of the stores. The walks are undertaken individually, in small groups, or as part of an organized mall walking program. There are many success stories from other countries (United States, Canada, Australia, etc.) where malls are used as venues for walking programs. In Qatar, shopping centers are places that are wellintegrated into the day-to-day lives of the general population. People visit malls to buy daily necessities, eat, watch a movie, or just socialize with friends. Access to malls’ facilities, teamed with the controlled indoor climate, provides a comfortable and safe environment for walking.

How to make mall walking interesting? One of the most important things to remember is to have fun! You are more likely to keep walking if you look forward to it and if you find creative ways to stay entertained. Here are some tips for making your daily mall walking routine more enjoyable: Walk with a friend or a family member. Instead of sitting in a restaurant or at home, use walking as a time to socialize. Bring your favorite music with you and relax. If you walk alone, you might want to use this time to listen to your favorite tunes and clear your head. Walking can be a time to focus on yourself and on the positive things in your life. Set personal goals. Make plans on how to increase the frequency, duration, or intensity of your walks, and then follow through. You might want to keep a journal of your accomplishments, so you can track your progress. Reward yourself. The reward can be a coffee with friends, a healthy breakfast, a massage, or a hot bath at home. These rewards will remind you that you’re doing something positive and can also help motivate you to stick to your new healthy lifestyle routine. To get the list of Qatar’s Health Promoting Malls where you can walk during summer season, please visit www.stepintohealth.qa

Ramadan 1
1st ramadan 1435 hijri

Have 1 to 2 light meals a day! In addition to Iftar and Suhoor, this will let you meet the calorific needs of the day.

Ramadan 2
2nd ramadan 1435 hijri

Postpone your exercising 2 hours or more after Iftaar when you are able to refuel or rehydrate yourself.

Ramadan 3
3rd ramadan 1435 hijri

Keep a close watch on body weight. Avoid weight gain by following a healthy well balanced diet and exercising.

Ramadan 4
4 Ramadan 1435 hijri

Avoid heavy and intensive exercise when fasting. There is a risk of dehydration and muscle breakdown.

Ramadan 5
5 Ramadan 1435 hijri

Skipping Suhoor meal will lower your concentration and make you weak. Eat food containg complex carbohydrates (e.g. whole grain bread, baked potatoes, cereals, legumes, fruit and vegetables).

Ramadan 6
6 Ramadan 1435 hijri

Adequate sleep can increase energy, improve mood and decrease fatigue levels during fasting.

Ramadan 7
7 Ramadan 1435 hijri

Whether in Ramadan or any other month, try to have a well balanced healthy meals in regular times.

An ideal Suhoor meal should be composed of ¼ carbohydrates (e.g. rice, bread or pasta), ¼ proteins and ½ vegetables and fruits.

Ramadan 9
9 Ramadan 1435 hijri

Most effective way to hydration: Drink water at regular intervals after Iftaar rather than consuming large volumes on a single occasion.

Ramadan 10
10 Ramadan 1435 hijri

Reduce as possible fluids with caffeine (coffe,tea,cola) during ,they are counterproductive to fluid retention (diuretic proprieties).

Ramadan 11
11 Ramadan 1435 hijri

During Ramadan, some people may choose to cease exercising completely. This can negatively affect on your health.

Ramadan 12
12 Ramadan 1435 hijri

Spicy food, fried items, sweets, and Iftar parties can be tempting to deviate from your diet and your physical activity. Be smart!

Ramadan 13
13 Ramadan 1435 hijri

Suhoor is very important and should be delayed as much as possible before dawn to minimize the difficulty of fasting.

Ramadan 14
14 Ramadan 1435 hijri

Children have more nutritional needs for growing body. Full day fasting among prepubertal children might not be healthy.

Ramadan 15
15 Ramadan 1435 hijri

Get fit with friends & family. Encourage others to be active and exercise together - it’s more fun and makes a positive healthy culture.

Ramadan 16
16 ramadan 1435 hijri

Share your physical activity with children. Spend some time to teach them importance of sports and physical activity to help them have lifelong healthy habits .

Ramadan 17
17 Ramadan 1435 hijri

Lead by example. Encourage others to take the stairs and walk where possible. Incidental exercise is a great way to keep activity levels up.

Ramadan 18
18 Ramadan 1435 hijri

Indoor Walking is a best activity to do more steps. Encourage other to do mall walking during evening time.

Ramadan 19
19 Ramadan 1435 hijri

A lot of potassium! is a Secret of Healthy Suhoor in Ramadan. It helps in minimizing thirst. e.g banana, dark leavy vegetable, Potatoes, and Yogurt.

Ramadan 20
20 Ramadan 1435 hijri

Mid-day exercising (noon) should be avoided, unless for short time and indoors.

Ramadan 21
21 Ramadan 1435 hijri

Performing light physical activity like walking before breaking fast in the afternoon benefit from the opportunity to rehydrate and refuel.

Ramadan 22
22 Ramadan 1435 hijri

Suhur meal is mandatory, with a substantial amount. Don’t catch on sleep!

Ramadan 23
23 Ramadan 1435 hijri

When it gets hot stay in cool areas (indoors or in shade) and limit your physical activity. Take rest if possible.

Ramadan 24
24 Ramadan 1435 hijri

Consume 0.2 to 0.3 L of water/h at night to reach the optimal net fluid retention.

Ramadan 25
25 Ramadan 1435 hijri

Ramadan is the best opportunity to quit smoking.

Ramadan 26
26 Ramadan 1435 hijri

Don’t use Ramadan as an excuse to not perform the physical activity. One can always have alternative ways to keep active during Ramadan (eg walking in malls).

Ramadan 27
27 Ramadan 1435 hijri

Stop any physical activity immediately when feeling dizzy or nauseous.

Ramadan 28
28 Ramadan 1435 hijri

Plan when to sleep and when to wake up.

Ramadan 29
29 Ramadan 1435 hijri

Consider naps and schedule times to rest as your body feels more fatigue during Ramadan. This will allow you some time for physical activity before you break your fast.

Ramadan 30
30 Ramadan 1435 hijri

Irregular non-competitive activities (e.g playing football, volleyball, tennis) after sunset and evening prayers is a good way to maintain physical activity and fitness.

Aspetar PO Box 29222 Doha – Qatar

t +974 44132000 f +974 44132020 www.aspetar.com

‫أحد أعضاء‬ ‫مؤسسة أسباير زون‬

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