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Health Knowledge Nutrition

Health Tips for Eid-ul-Adha

As the meaty Eid-ul-Adha is approaching, we are all getting ready to fill our bellies with hot plates of mutton biryani, top-notch steaks, and delectable kebabs. During this time of year, a lavish feast is prepared, and everyone enjoys the appetizing dishes made with the meat of the sacrificed goat or sheep. The abundance of meat—all of it prime, juicy, and delicious—brings with it a lack of self-control. And thus we inevitably eat way too much food.

Because of this, a lot of individuals visit hospitals after Eid. There are, however, methods to enjoy your feast while remaining healthy during Eid.

To ensure that you feel your best throughout the Eid-ul-Adha celebrations, follow these really simple guidelines:

It matters what kind of meat you eat

There are many different types of sacrificed meat available because several animals are slaughtered on Eid-ul-Adha. Meats like beef, mutton, lamb, and camel all have different compositions. Some of them have more fat than others, while others are a little bit leaner.

Typically, 100g of lamb meat has 21g of fat, compared to 3g in mutton, 30g in ground beef with 70% lean meat, and 6.4g in camel meat. Keep in mind that the longer it takes for the body to digest anything, the higher the satiety. Therefore, size your servings accordingly during Eid-ul-Adha while considering the type of meat you intend to eat.

The parts of the animal matter

Depending on the animal’s anatomy, fat and protein are distributed differently in different animals. The shanks and the neck, which have leaner flesh, are preferable to the sections with more fat. So, choose your foods intelligently to limit your overall intake of fat and consequently calories.

Be mindful of the portion size

 Although you might be tempted to taste the juicy, mouth-watering meat, hold yourself back. The kidneys and the liver might be negatively impacted by consuming a lot of protein. Additionally, your body needs time to metabolize the protein, so consuming too much of it can exhaust your system. Problems including acid reflux, motion sickness, and upset stomach may then result.

On a joyous occasion like Eid-ul-Adha, it can be a little frustrating to hold yourself back. After all, everyone is allowed to celebrate occasionally. In order to maintain your health throughout Eid, do not deprive yourself but rather indulge in a little bit of everything.

The mealtimes

Because Eid is all about socialising and meeting new people, schedules are often busy. Everyone’s home requires you to stop over and enjoy their hospitality. You must indulge the guests (and yourself!) with the meat offerings, sweets, and beverages. However, because you don’t give yourself enough time in between meals, this raises the risk of overeating. Since social gatherings frequently go late, it is worse when you find yourself eating at unusual hours.

It may be challenging, but you must space your meals by at least 6 hours. Before you eat more, give your body some time to digest the previous serving. You might have to decline some delectable kebabs, but you’ll appreciate it afterwards. Additionally, make an effort to reduce your caloric intake, particularly at night when your body is at rest.

Proper meat handling

The safe handling of the meat is an important principle to follow to stay healthy during Eid. Remove any visible fat from your meat and carefully clean it. Additionally, make sure the meat is thoroughly drained before being stored.

You should also be aware of the heat since Eid-ul-Adha falls right in the heart of summer in 2022. The meat can spoil if it is left outside for an extended period of time. Similarly, if your refrigeration is not operating properly, there is a potential that the meat will no longer be safe to eat.

Your health could be at risk if you eat meat that is contaminated or improperly cleaned.

Add some vegetables to the dish

Even though Eid-ul-Adha is simply known as meaty Eid, you do not necessarily have to apply that literally. If you want to stay healthy during Eid-ul-Adha and enjoy it, it’s not a good idea to restrict your diet to only proteins.

So, include wholesome foods like vegetables in the mix. Prepare stir-fried vegetables, grill or broil some alongside the meat. By consuming these wholesome vegetables with the meat, you are supplying your body with the fiber it needs. The fiber also helps to avoid heartburn in addition to constipation, which is inevitable if all you eat is meat.

Fiber offers the diet more bulk, which makes you feel more satisfied. As a result, it aids in preventing overstuffing. Additionally, the classic pairing of meat and veggies is one that, when done well, results in a delicious supper.

Avoid fried foods and soft drinks

You might be tempted to fry the beef pate to create a truly fantastic burger, but resist the desire. Though fresh meat is already hefty, frying it makes the flesh even heavier due to the added fat. It gets more calorically dense and is, therefore, more difficult for your body to process.

Stick to alternate methods of preparing meat instead of regretting the time you choose to fry the meat and experiencing epic amounts of heartburn. The enjoyment of eating fried meatballs may only last a short while, but the weight they will make you gain will take a lot of work to lose. So, exercise caution.

The cool colas and other chilly soft beverages can be tempting, especially after a particularly spicy meaty bite. These soft drinks are calorie-dense, though. They contain a lot of sugar, particularly liquid sugar, which is significantly riskier for the body. Adding soft drinks to the festivities is a terrible idea because we frequently overeat during the Eid celebrations.

Avoid overeating

Exercise some restraint if you don’t want to spend the Eid celebrations grabbing at your stomach or sobbing on the bathroom floor. The consumption of excessive amounts of red meat in a short period of time might have serious negative effects on your health.

Overindulging in red meat might result in food poisoning, nausea, acid reflux, stomach pain, or pangs. Particularly in those who already have GI disorders, overeating may result in more gastric troubles. Many people have the potential to become ill.

Workout, in an enjoyable way

It is true that it is challenging to get motivated to exercise during the holidays. However, it is advised that you get some exercise, but in a pleasurable way, if you want to digest all those heavy meals and avoid putting on weight during the days of Eid.

Try playing games while barbecuing or having a picnic with your friends and families. Cycling, bouncing a ball around, and engaging in light sports chit-chat with pals are a few great ways to get in some workout. You won’t even notice that you’re exercising!

Conclusion:

Because of summer, our body needs more water to combat the heat. Dehydration is another possibility that increases when conditions like diarrhea or vomiting are present. Make sure to keep your portion sizes in check and avoid overeating. Seek prompt medical attention if you experience gastrointestinal problems.

Dn.Saqib Iqbal is CEO and Co-Founder of SDNO. He is a social worker, having his own non-profit organization (H.E.L.P Philantropy) for this cause. He is also a good writer and photographer. His leadership skills go beyond the limits. He can be reached at @diet_by_smarty.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

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Health Knowledge Nutrition

Why is Water so Important?

Is water really important for your body? Yes! Water is ranked second only to oxygen as an important component of life, according to experts. This component accounts for a significant share of your body weight and performs a variety of critical activities, including removing waste from the body, regulating body temperature, and assisting brain function.

The majority of your daily water intake comes from liquids, but food also provides a small amount.

  1. It aids in saliva production

Saliva contains a lot of water. Saliva also contains electrolytes, mucous, and enzymes in modest amounts. It’s necessary for breaking down solid foods and maintaining oral health.

When you drink enough water, your body generates adequate saliva. However, as you become older or take certain medications or therapies, your saliva production may decrease.

  1. It maintains your body temperature

Maintaining your body temperature requires staying hydrated. During physical exercise and in heated situations, your body loses water through sweat.

Sweat keeps your body cool, but if you don’t replace the water you lose, your body temperature will rise. That’s because when you’re dehydrated, your body loses electrolytes and plasma.

If you’re sweating more than normal, make sure to stay hydrated by drinking plenty of water.

  1. It safeguards your tissues, spinal cord, and joints

Water keeps your joints, spinal cord, and tissues lubricated and cushioned. This will allow you to enjoy physical exercise while also reducing the pain caused by illnesses such as arthritis.

  1. It aids in waste excretion via perspiration, urination, and defecation

Water is used by the body to sweat, pee, and pass bowel movements. Sweat helps to keep your body temperature in check whether you’re exercising or in hot weather. Water is required to replace the fluids lost via sweating.

To have a healthy stool and avoid constipation, you also need enough water in your system.

Your kidneys are also responsible for removing waste from your body through urination. Adequate water intake aids in the proper functioning of your kidneys and the prevention of kidney stones.

  1. It aids in the improvement of physical performance

During physical activity, athletes might sweat up to 10% of their body weight, so, it is critical to drink plenty of water. Your strength, power, and endurance are all affected by hydration.

If you engage in endurance training or high-intensity sports like basketball, you may be more susceptible to the consequences of dehydration.

Exercise in the heat without adequate hydration can result in dangerous medical issues such as low blood pressure and hyperthermia. Seizures and even death can result from severe dehydration.

  1. It aids in the prevention of constipation

Constipation can be avoided in a variety of ways, not just by eating fiber. It’s also critical to maintain your water consumption so that your bowel movements are well hydrated.

Constipation is more common if you don’t get enough water, magnesium, or fiber in your diet.

If you’re already constipated, consuming carbonated water in addition to plain water may help alleviate your symptoms.

  1. It aids in digestion

Experts affirm that drinking water before, during, and after a meal will assist your body break down the food you eat more easily, contrary to popular belief. This will aid in your digestion and allow you to get the most out of your meals.

The body adapts to variations in the composition of food and stomach contents, whether they are more solid or liquid, according to research.

  1. It aids in the absorption of nutrients

Water not only aids in the digestion of food, but it also aids in the dissolution of vitamins, minerals, and other nutrients. The vitamin components are subsequently delivered to the remainder of your body for usage.

  1. It aids with weight loss

Drinking water has been linked to body fat decrease and weight loss in both overweight girls and women in studies. While dieting and exercising, drinking more water may help you shed some pounds.

  1. It enhances the flow of oxygen in the blood

Water transports essential nutrients and oxygen throughout the body. Meeting your daily water requirements will improve your circulation and benefit your overall health.

  1. It aids in the prevention of illness

Constipation, kidney stones, exercise-induced asthma, urinary tract infection, and hypertension are all illnesses that can be avoided by drinking adequate water.

Water also aids in the absorption of essential vitamins, minerals, and nutrients from your diet, increasing your chances of staying healthy.

  1. It aids in the production of energy

Water can help to speed up your metabolism. An increase in metabolism has been linked to an increase in energy levels.

According to one study, drinking 500 milliliters of water increased metabolic rate by 30% in both men and women. These effects seemed to last for more than an hour.

  1. It aids in cognitive function

Maintaining optimal cognitive health necessitates adequate hydration. According to studies, not getting enough water might affect your focus, alertness, and short-term memory.

  1. It aids in the improvement of mood

Water deficiency can also have a negative impact on your mood. Dehydration can cause weariness, disorientation, and even anxiety.

  1. It aids in the maintenance of healthy skin

Drinking enough water will keep your skin moisturized and may even encourage collagen development. However, drinking water alone isn’t enough to slow down the aging process. This process is linked to your genes as well as your overall sun protection.

  1. It prevents overall dehydration

Dehydration is caused by a lack of water in your body. Dehydration is hazardous since water is essential for so many biological functions.

Severe dehydration can lead to a variety of serious problems, including brain swelling, kidney failure, and seizures.

To avoid dehydration, make sure you drink enough water to replace what you lose via sweat, urine, and bowel movements.

Replenish water in your body

  • Stick to plain water. Add a lemon or lime slice to the mix. Drink flavored water that has 0 or few calories.
  • Consume foods that are high in water, such as cucumbers, watermelon, and other melons, lettuce, celery, grapes, oranges, bell peppers, broccoli, and tomatoes.
  • Consume low-fat milk.
  • In a blender, combine ice and fruit to make a slushy, cool, and pleasant drink.
  • Decaffeinated beverages should be consumed. Caffeine is a diuretic, meaning it causes you to urinate more frequently.
  • Keep a water bottle with you at all times, in the car, at home, and at work.
  • When dining out, ask water.

Final Tip:

You shouldn’t wait until you’re thirsty to drink water; you could already be dehydrated. Thirst is frequently a sign that body fluid levels are far below what they should be for optimal performance.

Before you are thirsty or have a dry mouth, drink some water.

Dn.Saqib Iqbal is CEO and Co-Founder of SDNO. He is a social worker, having his own non-profit organization (H.E.L.P Philantropy) for this cause. He is also a good writer and photographer. His leadership skills go beyond the limits. He can be reached at @diet_by_smarty.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

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Food Habits Health Nutrition

Dietary Tips to Stay Healthy This Eid-ul-Fitr

With the holy month of Ramadan drawing to a close, Eid-ul-Fitr 2022, the most celebrated Muslim festival, is just around the corner. It’s a festive occasion that begins with unique Islamic prayers, which are often performed in a vast open field in the congregation. This event is celebrated around the world with much fanfare and gusto, with a variety of delectable dishes spread out for a feast. It’s natural to want to indulge in some tasty delicacies after a month of fasting. Keeping in mind what your body has been through, however, exercising prudence is as crucial. Can you withstand that much temptation? That is the key question here that might be asked too much.

The festival provides you with so many delicious dishes in one place that it’s difficult to say no. While there’s nothing wrong with eating those tiny winy bits, overindulging and consuming a large amount of food at once might cause serious harm to your body. Remember that your body has accustomed to the one-month Ramadan routine, and that a drastic change in this might be quite hazardous. You may get indigestion and, as a result, bloating. Consuming high-calorie foods can result in feelings of excessive guilt as well as undesired weight gain. These are, unfortunately, the perils of social gatherings, which constitute an important element of the auspicious celebration of Eid. While these gatherings are unavoidable, you can make sure that Eid 2022 is a pleasant and healthy one by following the guidelines below:

Breakfast on Eid:

You should get your body ready to have breakfast in the morning after a month of not doing so. On the first day of Eid, begin by doing the same things you did throughout Ramadan’s iftar fast. Eat dates and drink water before the Eid prayer and eat breakfast almost a couple of hours later.

Mindfullness:

It’s tempting to go overboard with the delectable sweets after a month of devotion and constraint. Slowly chewing each mouthful and focusing on the feel, taste, and feeling of each mouthful can help you get ready for the day.

Avoid Overeating:

Overeating can result in a variety of health issues. When you don’t keep track of how much you eat, you’ll wind up eating too much, which might cause indigestion and acidity. The less food you consume, the less likely you are to suffer from indigestion. Set some rules for yourself about what you’ll eat and how much you’ll eat before you start serving. This will aid in the prevention of overeating. Avoid piling food on your plate since you may feel obligated to consume it all so it doesn’t go to waste. Refuse second helpings politely.

Maintain Sugar Levels:

We all know that sugary treats should not be consumed in large quantities. On Eid, Muslims usually start the day by greeting one another and sharing sweets. Those treats, as much as we enjoy them, should be consumed in moderation. Sharing sweets with others is the best method to prevent overeating them.

Before you begin with the other treats, try some dried dates filled with walnuts or dried figs. This will also help you to satisfy your sweet desire without going overboard.

Minimum Salt Intake:

Keep an eye on how much salt you consume. Excess salt can be harmful to one’s health, particularly the heart, as it elevates blood pressure. Salt intake should be kept to a minimum. Try to keep the number of highly processed foods to a minimum. These foods are often high in salt, sugars and saturated fat. If you do purchase processed foods, read the labels carefully and choose healthier ones that include less of these ingredients.

Let Veggies Come First:

You’re probably wondering why I’m asking you to eat vegetables, even on Eid. Yes, indeed! Eating your vegetables first is the greatest approach to control and minimize your hunger. Veggies are high in critical nutrients and fiber, which will make you feel satisfied, allowing you to eat fewer high-calorie, fattening foods. Start your supper with a salad or stir-fried vegetables, and I’m confident your stomach will only ask for a small portion of stuff like achaar gosht and chicken karahi.

Drinking Aerated Beverages Isn't a Good Idea:

While it may appear to be a good idea to take an aerated drink with your dinner to help you digest the heavy food, the reality is quite different. Aerated beverages are high in sugar and are harmful to your health. For better digestion, consume a glass of buttermilk with mint leaves instead of a glass of cold beverage. Buttermilk will not only help you digest food better, but it will also help you eat less. So, which option should you take? A sugary beverage or a protein-rich beverage. My advice is to choose the latter and you will not be disappointed.

Drinking Water:

On this day, stay hydrated. The glycogen levels are all messed up after the strict 30-day diet. These levels will return to normal if you drink plenty of water. Drinking water is especially important after eating sweets since the kidneys utilize water to eliminate the sugar from the system. It will also make you feel fresh and energized throughout the day, allowing you to spend quality time with your family.

Leave the table once you’re done:

The objective and goal here is to fulfil your hunger while avoiding going crazy after seeing the huge selection of delights. Remember that when you’re full, it’s a sign that you’re close to finishing. When your stomach is no longer ready to accept food, it sends signals to your brain telling you to stop eating. Pay attention to your body’s signals and gently declare that you have thoroughly enjoyed the meal and have consumed your fair share of Eid treats. Leave the table as soon as you’re done; don’t linger.

Exercise Around The Block or Walk The Talk:

Yes, you read that correctly. You will feel rejuvenated, relaxed, and joyful after going for a walk or going for exercise. You’re probably wondering how?  A regular walk and exercise routine generates feel-good chemicals that improve your mood and aid in hunger control. Furthermore, these prevent diseases and make you feel more energized. On the eve of Eid, it’ll help you feel less guilty as you go digging into that plate of stuff like Mutton Biryani or Shahi Korma with Naan.

 

Enjoy this occasion with your loved ones to the utmost, and I wish you the best of happiness. Enjoy the treats, but remember the above guidelines to stay healthy this Eid.

Dn.Saqib Iqbal is CEO and Co-Founder of SDNO. He is a social worker, having his own non-profit organization (H.E.L.P Philantropy) for this cause. He is also a good writer and photographer. His leadership skills go beyond the limits. He can be reached at @diet_by_smarty.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

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