ISSUE 8 JUNE 2017 THE MONTH OF HEALTH AND BLESSING EXERCISE AND HEALTHY NUTRITION AND EVENTS AND 1 PHYSICAL ACTIVITY 2 LIFESTYLE 3 HEALTHY RECIPES 4 HEALTH DAYS CONTENT INDEX EDITORIAL REMARKS TRUE PAGE OR FALSE 04 Active Healthy FROM SEDENTARY TO ACTIVE BEHAVIOUR DURING RAMADAN Holy Month of Ramadan PAGE amat for a Healthy Life is a health education magazine 14 published by Exercise is Medicine (EIM) of Aspetar Orthopaedic WIN HEALTHY LIFESTYLE and Sports Medicine Hospital. The magazine provides informative health topics and guidance EDITOR-IN-CHIEF N in the fields of physical activity and exercise, nutrition, and healthy WITH US Dr Mohamed Ghaith Al-Kuwari lifestyle supported by trusted up-to-date scientific resources. The aim When Ramadan coincides with Director of Exercise is Medicine is to raise public awareness about the importance of physical activity the summer months, any pre-Iftar and exercise and to encourage healthy lifestyle practices. moderate or vigorous activities are not PAGE ASSIST. EDITOR-IN-CHIEF recommended in an open environment Dr Izzeldin El Jack Ibrahim This magazine, in addition to the website, namat.qa, are under the Head of Community Health Section unless it is of short duration. 24 efforts of Aspire Zone Foundations to promote and advocate for public NUTRITION AND HEALTHY RECIPES health in the State of Qatar as part of the human development pillar of MANAGING EDITOR the Qatar National Vision 2030. Submit your answer on: Abdulla Saeed Al-Mohannadi namat.qa/Contact.aspx This 8th issue of Namat coincides with the Holy Month of Ramadan ASSIST. MANAGING EDITOR which highlights the importance of physical activity and exercise Suzan Al Sayegh towards an active healthy community during this blessed month. PAGE EDITORIAL BOARD We hope that this issue achieves its objectives for the benefit of the 7th Issue Quiz Answer: Dr Husam Rezeq community as a whole. Jwaher Al Neama National Sports Day was celebrated for 30 HEALTHY RAMDAN TIPS the first time in Qatar in 2012. Congratulations to: Produced by ALLAH is the grantor of success. Aspetar Marketing and Mohamed Wahid Hussein Communications For more information, please contact us on: [email protected] Events and Health Days PAGE (June – September 2017) "Fast for a better health" 33 EVENTS AND HEALTH DAYS or scan here facebook.com/NamatQA /namatqa www.namat.qa @namatqa @namatqa 2 3 Abu Hurairah (May Allah be pleased with him) reported: said, “A strong believer is better and (ﷺ) The Prophet dearer to Allah than a weak one, and both are good”. This means an active, healthy and strong Muslim always performs better than a sedentary or less active one. Therefore, let us seize the opportunity during this Holy Month of Ramadan and make it about, in addition to the spiritual life and worship, adopting a more active behavior instead of sedentary throughout the month! FROM SEDENTARY TO ACTIVE BEHAVIOUR DURING RAMADAN Dr. Izzeldin El Jack Ibrahim, Head of Community Health Section, Exercise is Medicine, Aspetar Activities that do not increase overweight and obesity; some of some health outcomes, even energy expenditure above resting researchers also suggest that among individuals who meet the The following simple tips can make a large difference: levels are called sedentary sedentary behaviour is independently recommended physical activity levels. associated with all-cause mortality, 1. Avoid prolonged sitting in front of screens colleagues instead of communicating with them via because they do not require any According to the national survey diabetes, cardiovascular diseases, email or phone. (2012), approximately two-thirds of muscle movement. Such activities some types of cancer and metabolic • Home: Make sure to take a walking break every adults in Qatar spend more than include sitting, lying down and dysfunction. hour when watching television or using your mobile. 4. Plan for active living sleeping. Sedentary behaviour is two hours per day watching TV Sedentary behaviours in adults and using the computer. These • Work: Make sure to schedule walking breaks to • Consider walking or attending exercise classes in usually associated with activities, walk away from your screen at regular intervals. the evening. such as watching TV, working are affected by age, gender, estimates highlight the increasing socio-economic conditions, trends of sedentary behaviours which on the computer, chatting and 2. Stand up instead of sitting, whenever possible • Regularly go for a walk with the family at the nearest occupation, weight status and are clearly noticed during the Holy park. reading. some characteristics of the physical Month of Ramadan. The lifestyle of • Home: Try it for short periods while watching television, reading the Holy Quran, or talking on the 5. Set time limits for sedentary behaviour Strong evidence suggests a growing environment. These relationships individuals change completely from are independent of the level of active to less active or sedentary phone. concern over the risks of sedentary • Limit watching television to only one hour in the overall physical activity. For example, which is quite different from the behaviour. Although most researches • Work: Try to stand in your office, in meetings, or evening. have focused on the relationship spending long hours of sedentary practices that prevailed in previous while on the phone. Prohibit yourself from reading emails or using the between sedentary behavior and behaviour may increase the risk Islamic generations. • 3. Take few steps and walk internet for a certain period of time during the day. • Home: Try to walk at home or to the mosque. • Work: Try to park your car away from your It would be great if all family members apply these rules and workplace and take more steps. Walk over to adopt a healthy lifestyle! 4 EXERCISE AND PHYSICAL ACTIVITY NAMAT JUNE 2017 5 MANAGEMENT OF DIABETES WHAT RISKS DURING RAMADAN SHOULD I BE Dr. Husam Rezeq, Head of Exercise is Medicine Clinic, Aspetar AWARE OF? Many people with diabetes Diabetic persons should know believe as long as they are taking that exercise makes it easier to The prevalence of diabetes is medication whether oral or insulin control blood glucose (blood sugar) increasing globally. Fortunately, injections, they are treating diabetes. levels. Exercise benefits people there is compelling evidence The fact is that diabetes is a chronic with diabetes because it increases There are a number of risks frequently throughout the evening - Pay attention to the quantity and from clinical trials that lifestyle disease. Medicines are only one insulin sensitivity. In other words, associated with fasting during and before dawn. quality of food. You may want to part of the treatment and not the after exercise, your body doesn't Ramadan for a diabetic person e.g. consult a nutritionist. modifications, health promotion Generally, diabetic patients who only one. The patient should adopt need as much insulin to process and education can minimise • Low blood glucose (or are already physically active are - Try to have a snack between behavioural, nutritional and medical carbohydrates. the risk of diabetes, and hypoglycemia) – The risk of blood encouraged to continue the same breakfast and Suhoor. measures to improve control of the You should aim to get at least 30 glucose levels going too low is exercise they were doing before new treatments can reduce disease, which are the cornerstone - Exercise at a rate of 30 minutes per minutes of aerobic exercise most highest in people taking insulin or Ramadan, to consider changing the burden of morbidity and for prevention of many complications day and be careful to get enough days of the week. If you think that certain diabetes pills. the time to after Iftar. Ramadan is mortality. However, important as of diabetes. The major components sleep and rest. you can’t find 30 minutes, you a wonderful chance for those who these advances are, diabetes of diabetes management are • High blood glucose (or can break up the exercise into are not yet engaged with physical - Drink plenty of water. and its complications can dietary therapy, exercise and drug hyperglycemia) – While low blood chunks—10 minutes here and activity and exercise to start. The treatment. glucose levels may happen during - In case of low blood sugar while be prevented, or delayed, there. Build up to 30 minutes simplest, easiest and cheapest the day, after breakfast, there is a fasting, it is necessary to break the by modifying risk factors. Physical activity and exercise gradually. form of exercise is walking. greater risk to overeat. Watch out fast and eat sugar even if it was Persons with diabetes must are recommended for patients Patients who have overweight, It is true, many people with diabetes for eating too many sweets and just before Iftar. understand their disease and be with diabetes because of their obesity, or osteoarthritis can also can fast safely, but each person is keep the portion sizes moderate. empowered to avoid risk factors positive impact on the health of join aqua classes to help them different. Part of the decision you Even though Ramadan is known the patient. The quality of life may relax, move big muscles and and encouraged to exercise, will make with your doctor has to do as a time of fasting – it is not be complicated for many patients reduce joint friction. and control blood glucose. with the kind of diabetes medicine uncommon for people to gain during the month of Ramadan. you take. Your doctor or healthcare weight during this month, as in It is important to consider some Ramadan might be considered as provider may suggest a change in some families, every evening meal of the basic things for diabetics one of the obstacles to exercise, your medication plan. is a celebration. during the holy month: which negatively affects their sugar level control. • Dehydration – This is especially - Consult your doctor about the a problem during the longer and possibility of fasting and the hotter summer days.