Ramadan is the time of religious fasting for muslims. It means one month of fasting and then breaking the fast with your family and friends. More and more people are fasting not only during Ramadan. Fasting has long been only associated with religious rituals and diets. Research even shows routine periodic fasting is also good for your health. Many people don't know about the impacts of fasting on the body, so here some effects of fasting on your body:
1. Brain function
Short-term fasting might trigger autophagy, the progress when cells recycle waste material, downregulate wasteful processes, and repair themselves. Fasting can increase levels of Brain-Derived Neurotrophic Factor (BDNF), which is a protein that interacts with the parts of the brain that regulate memory, learning, and higher cognitive function. Low levels of BDNF might be connected to Alzheimer's.
2. Fasting Helps Weight loss
It decreases caloric intake and lowers weight gain. Moreover, it might decrease the risk of metabolic disease. In addition, It can increases fat burning while sparing lean mass.
3. Fasting Improves Insulin Sensitivity
Intermittent fasting helps to improve insulin sensitivity and to reduce insulin resistance.
Fasting causes hunger or stress. In response, the body releases more cholesterol, allowing it to utilise fat as a source of fuel, instead of glucose. The fewer fat cells a body has, the less likely it will experience insulin resistance, or diabetes. It can lower the risk of coronary artery, too.
4. Cholesterol, triglyceride and ghrelin
Fasting raises good and bad cholesterol.
Triglyceride levels decrease which reduces the risk of heart diseases.
Fasting increases the level of ghrelin (the hunger hormone) to encourage overeating.
5. Fasting Promotes Longevity
Believe it or not, the less you eat the longer you will live. Studies have shown how the lifespan of people in certain cultures increased due to their diets. However, we don’t need to live amongst a foreign community to reap the benefits of fasting. One of the primary effects of ageing is a slower metabolism, the younger your body is, the faster and more efficient your metabolism. The less you eat, the less toll it takes on your digestive system.
6. Fasting Helps Clear The Skin and Prevent Acne
Fasting can help clear the skin because with the body temporarily freed from digestion, it’s able to focus its regenerative energies on other systems.
Not eating anything for just one day has shown to help the body clean up the toxins and regulate the functioning of other organs of the body like liver, kidneys and other parts.
7. Fasting Improves Immune System
Intermittent fasting improves the immune system because it reduces free radical damage, regulates inflammatory conditions in the body and starves off cancer cell formation.
In nature, when animals get sick they stop eating and instead focus on resting. This is a primal instinct to reduce stress on their internal system so their body can fight off infection. We humans are the only species who look for food when we are ill, even when we do not need it.
Whether you're trying to push past the 3pm slump, or kick start your morning, these energizing foods can help.
Forgo the energy drinks and cups of coffee to boost your energy. Instead, try incorporating these 10 healthy foods to get a natural pep in your step.
When you’re trying to keep energy levels high, one of the most important things to remember is to never skip meals. Once you go over 5 hours without food, your body starts running on empty. Hunger starts to overwhelm your senses, leading to thoughtless food choices (like hitting the nearest fast food joint or vending machine.) Instead, rely on small snacks of about 150-200 calories that can help replenish your energy at a slow-and-steady pace until it’s time for your next meal. You can incorporate these 10 picks, which have extra energy-boosting power, into your snack. Or, eat them as part of a meal on days you know you need that extra boost, as a pre-workout snack,
Oatmeal
Start your morning off with whole grains. Carbs are the body’s primary source of energy. And they're not as evil as you think. Whole grains, like oatmeal, are absorbed slower, giving you a longer-lasting boost. Oats also contain B-vitamins like niacin, thiamin, and folate which work together to help your body metabolize energy.
Yogurt
If you’re looking for a quick boost before a workout, yogurt is an easy grab-and-go snack. Yogurt contains lactose, a milk sugar, which is easily used for energy. It also has a good amount of protein, which helps slow down the absorption of that lactose, making the energy boost last longer.
Shrimp
Shrimp are low in calories and contain vitamin B12, which helps with energy metabolism. This crustacean also has a nice amount of omega-3 fat, shown to help boost energy and mood.
Worried about the cholesterol in shrimp? Don’t be! The latest Dietary Guidelines Committee Report recommended eliminating the existing cholesterol guidelines (of 300 milligrams per day or less) as the scientific evidence is just not strong enough. They concluded that eating high amounts of cholesterol in foods like shrimp and whole eggs, doesn’t raise blood cholesterol.
Strawberries
For a quick fix, grab a handful of juicy strawberries – they’re in season right now. Natural sugar from fruit (AKA fructose) is a better choice than the kind you'd get in a candy bar since fruit also contains fiber, which helps your body more slowly absorb the sweet stuff.
Hummus
Hummus is a Mediterranean dish made from pureed chickpeas, sesame seed paste, olive oil, and lemon juice. Chickpeas are composed of carbs, protein, and fat. This means you’ll get a nice boost of energy from the carbs, while the protein and fat help stabilize blood sugar by slowing down carb absorption. Enjoy hummus as a dip for vegetables or use it as a condiment on sandwiches.
Spinach
A recent Swedish study found that nitrates contained in spinach may help increase the efficiency of our mitochondria, which helps produce energy in our cells. Although more research is needed, it’s just another reason to stick to Popeye’s number one power food.
Bananas
This easy to tote snack is a perfect pre-workout snack. Not only are bananas brimming with B-vitamins and fiber, which helps promote long-lasting energy, they also are a good source of potassium, which helps with muscle function.
Almonds
Almonds contain magnesium, an electrolyte needed for proper muscle function. Studies have found that folks with low magnesium levels tend to tire out more quickly during exercise.
These babies also provide a ton of B-vitamins like niacin, folate, thiamin, and riboflavin which help convert food to energy.
Popcorn
I’m talking about air-popped popcorn, not the calorie and fat-laden movie theater popcorn. Many folks are surprised to learn that popcorn is a whole grain. The air-popped version contains about 30 calories per cup so you can have 3 or 4 cups without thinking twice. Plus, popcorn contains plenty of fiber to keep you satisfied longer.
Water
Ok, so it's not a food, but it is one of the most important nutrients (yes, water is considered an essential nutrient). With two-thirds of our body made of water, it is important to stay hydrated. Water helps control body temperature, digestion, and it acts as a medium in many metabolic processes in the body, including energy production. Although 8 cups of water per day is the classic recommendation, the amount of water you need varies from person to person. Find out how much water you should drink each day.
Source: http://www.mensfitness.com
 |
| Exercise for Life |
Many people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rockin’ bod, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered how exercising can boost brain function. Regardless of age or fitness level (yup, this includes everyone from mall-walkers to marathoners), studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.
1. Reduce stress
Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!
2. Boost happy chemicals
Slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed . For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don’t worry if you’re not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.
3. Improve self-confidence
Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person's perception of his or her attractiveness, that is, self-worth . How’s that for feeling the (self) love?
4. Enjoy the great outdoors.
For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more . Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe, or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?
5. Prevent cognitive decline
It’s unpleasant, but it’s true — as we get older, our brains get a little... hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45 . Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.
6. Alleviate anxiety
Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity . And we thought intervals were just a good way to burn calories!
7. Boost brainpower
Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning. Smarty (spandex) pants, indeed.
8. Sharpen memory
Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning . For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults .
9. Help control addiction
The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and sex). On the bright side, exercise can help in addiction recovery . Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term) . Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.
10. Increase relaxation
Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia . Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep .
11. Get more done
Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers . While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.
12. Tap into creativity
Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards . Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4) . Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.
13. Inspire others
Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy . Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain . Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!
Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.
Source: http://greatist.com
