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The changes in diet and lifestyle during this period have the potential to impact our health depending on the dietary behaviour adopted, other activities carried out and on preexisting health conditions. For people involved in physical activities or who work outdoors the summer heat which has already built up to an almost unbearable degree poses additional challenges. Undertaking the fast in the right spirit without undue gorging on food when it is time to break the fast at Iftar is obviously important. Moderation in food and behaviour are the key to obtaining maximum benefits of the fast. As far as health is concerned the fast may help in reducing weight, in reducing elevated blood sugar and elevated blood pressure and also in stopping smoking. All Muslims, with some notable exceptions, are obliged to fast from sunrise to sunset during Ramadan. Amongst those exempted from fasting, as is well known, are children before the age of puberty, pregnant and nursing women, the very old and those with significant chronic illnesses for whom fasting would be considered detrimental to their health. Also, people who develop an acute illness during Ramadan may refrain from fasting till they recover, the days of broken fast to be made up later. Since the fast involves refraining from any food or liquid and also from smoking for well over half a day, it can be difficult for many people. Planning the day s activities so as to avoid undue hardship and maintaining discipline in food and fluid intake and in sleeping hours helps to a substantial degree.Regarding the diet, it is widely recommended that a balanced diet be partaken of. The stress is on eating all food categories which means carbohydrates, proteins and fats in a proportionate manner. Carbohydrates normally make up the major portion of a meal and this should be maintained even during Ramadan. However, it is important to eat complex carbohydrates as are present in bread, rice, potatoes, etc rather than to meet this requirement by eating simple carbohydrates as exemplified by various sugars. Eating plenty of fruits and vegetables is also essential. In general, it is a good idea to avoid excess of desserts. It is also important to eat the early morning meal at Suhur. Many people find it difficult to face a meal at this very early hour especially when one is more than half asleep. However, eating a light meal at this time is of great benefit in avoiding many of the complaints related to prolonged fasting till break of fast at Iftar. Drinking two to three glasses of water to help tide over the day till break of fast is also advisable.At Iftar time, the fast is usually broken with a few dates and may be a glass of fruit juice or milk. A glass or two of water is also usually appreciated at this time. In the meal proper taken after the prayer, gorging oneself needs to be avoided. Rather one should take ones time in enjoying the meal in company with family members and friends rather than in trying to fill up ones stomach to capacity. Deep fried foods are best avoided or at least restricted to really small helpings. Grilling or baking foods restricts the amount of fat intake and such foods are also gentler on the digestive system. Shallow frying is another acceptable alternative. Avoiding excessively sugary foods is also advisable. A small helping of dessert is no doubt appreciated but the temptation to go overboard with it is to be resisted. A better idea is to rely on fresh fruits in lieu of dessert. From Iftar to bedtime it is also essential to drink enough water. Water is the best liquid to assuage thirst and to meet the fluid requirements of the body. Refraining from imbibing too much tea, coffee, aerated drinks and even fruit juices is desirable. Regarding exercise, regular exercise throughout Ramadan, and for that matter throughout life, is necessary to keep oneself fit and feel energetic. Considering the weather as well as the restrictions on food and water intake through the day, probably the most suitable time for exercise is about an hour or so before Iftar. This will permit replenishment of fluids and allow intake of food within a reasonable time after the exercise. Intensity of exercise has to be kept lighter than usual so as to avoid straining the system especially when considering that fluid intake before or during exercise is not an option. The exercise should preferably be carried out indoors thereby avoiding direct sun exposure. Duration of exercise for the average person should be restricted to 20 to 30 minutes. Trained athletes or those regularly carrying out exercises for much longer periods may not be satisfied with this fairly short duration but without possibility of recourse to adequate hydration during the workout, it may not be too wise to exercise for much longer than this. In any case if fatigue or other symptoms are disproportionate to the physical exertion, this needs to be discontinued. Smoking has to be refrained from during the fasting hours. Most smokers undertaking the fast, even those smoking quite a large number of cigarettes, are able to comply with this restriction. This does require a good deal of mental resolve. The enforced abstaining from smoking for the whole day, if extended further to the evening also, makes it the ideal time to try and stop smoking or at the least to reduce substantially the number of cigarettes smoked. Ramadan thus offers a unique opportunity to try and kick this pernicious habit which has so many deleterious health effects. Regarding working during Ramadan, the reduced working hours do help quite a bit in bearing the physical discomfort of fasting. However, for people in outdoor jobs or those involving physical labour the need to refrain from imbibing fluids is what is most difficult especially as the ambient weather conditions are decidedly unfriendly. A midday break from outdoor duties is already legally enforceable at this time and this also helps in reducing exposure to the direct sun when it is most intense. However, even in the hours before and after the midday break hours sun intensity is still quite high. Wherever possible, it is best to carry out all outdoor jobs in the early morning or late evening or in the shade. Many a times this is not feasible. Other precautions within the restrictions of the fast so as to combat heat related illnesses also need to be taken. In case there is any doubt of a heat related illness, the fast should be broken to allow appropriate medical management including fluids, cooling, etc; the fast days to be make up later. In people with preexisting conditions affecting the health, the decision often needs to be taken on individual basis depending on the age of the person, the severity of medical problem and the depth of desire of the person to carry out the fast. Conditions like pregnancy and nursing are exempt from the fast but many pregnant and nursing women still desire to fast. Provided there are no other major illnesses and everything is fine with both mother and baby and provided delivery is not incipient the decision is the mother s, the obvious proviso being that the fast has to be withdrawn promptly in case of any alarm symptoms. Age is not an absolute bar with some quite old people and some quite young children also undertaking the fast successfully without too much discomfort. It is largely a question of relatively normal preexisting health and motivation. Again, the threshold for withdrawing the fast needs to be low in this population.Illnesses such as hypertension, asthma, etc provided they are well controlled also do not constitute any contraindication to undertaking the fast. Similarly, type-2 diabetes is also not usually a hindrance to the fast. However, dose of medications may need to be adjusted downwards as also the time of dosing may need change. The largest meal will be at Iftar during Ramadan instead of more usually during the daytime the rest of the year. Also, instead of recommended small frequent meals throughout the day, during Ramadan there will be essentially only two meals. Also, there is a higher likelihood of dietary indiscretions. These factors need to be taken into account when adjusting the dosage and timing of anti-diabetic drugs. Many of the current oral drugs are effective throughout the day and may not need adjustment. Patients with relatively severe diabetes are the ones who usually require adjustment of dosage and timing. Type-1 diabetes is the type requiring insulin. For most of these patients, undertaking the fast is preferably avoided. However, if there is an insistence on fasting, insulin doses and timings need adjustment. Also, if there is any suspicion of blood sugar being low at any time, this would need urgent rectification. k air jordan 11 retro silver anniversary Marine biologists say many of the sharks are juveniles learning to feed and fend for themselves. cheap jordan 11 The MPS said more synthetic drugs with fancy packaging are being traded to youngsters like snacks. 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