Benefits of Ramadan: Health & Fitness Perspective

By Hermizan HalihanafiahAnatomy & Physiology

Basic Medical Science Programme

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Obesity Scenario in Malaysia

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At least, 48 percent of Malaysians, of whom 15.2 percent are adults, are obese, based on a National Health and Morbidity Survey (NHMS) in 2011.

Astro Awani, Feb 2015 Science Advisor to the Prime Minister, Tan Sri

Zakri Abdul Hamid, said new findings from

British medical journal, The Lancet, showed

that 49% of women and 44% of men in this

country were found to be obese.

The Star, Jun 2014

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What About You???

Contributing Factors• Increased consumption of sugar-sweetened beverages

(Duffey & Popkin, 2007; Nielsen et al., 2002)• Increased snacking (Duffey & Popkin, 2011; Jahns et

al., 2001; Zizza et al., 2001)• Larger portion sizes (Piernas & Popkin, 2011; Young &

Nestle, 2002; Young & Nestle, 2003)• Higher calorie-density of foods (Kant & Graubard,

2006)• Value-sizing of less nutritious foods (e.g., value meals

at fast food outlets) (French et al., 2001; French, 2005)

And……..• Inadequate amount of physical activities.

Suddenly……

• Ramadan is coming (fasting month) to renewal your spiritual and also your body and health.

Benefits of Fasting

1. Weight lost2. Increase insulin sensitivity3. Boost our metabolism rate

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Fasting Physiology

• Feeding – During meals, insulin levels are raised. This allows uptake of glucose into tissues such as the muscle or brain to be used directly for energy. Excess glucose is stored as glycogen in the liver.

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• The post-absorptive phase – 6-24 hours after beginning fasting. Insulin levels start to fall. Breakdown of glycogen releases glucose for energy. Glycogen stores last for roughly 24 hours

Fasting Physiology

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• Gluconeogenesis – 24 hours to 2 days – The liver manufactures new glucose from amino acids in a process called “gluconeogenesis”. Literally, this is translated as “making new glucose”. In non-diabetic persons, glucose levels fall but stay within the normal range.

Fasting Physiology

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• Ketosis – 2-3 days after beginning fasting – The low levels of insulin reached during fasting stimulate lipolysis, the breakdown of fat for energy.

• The storage form of fat, known as triglycerides, is broken into the glycerol backbone and three fatty acid chains. Glycerol is used for gluconeogenesis.

• Fatty acids may be used for directly for energy by many tissues in the body, but not the brain. Ketone bodies, capable of crossing the blood-brain barrier, are produced from fatty acids for use by the brain.

• After four days of fasting, approximately 75% of the energy used by the brain is provided by ketones. The two major types of ketones produced are beta hydroxybutyrate and acetoacetate, which can increase over 70 fold during fasting.

Fasting Physiology

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• Protein conservation phase – >5 days – High levels of growth hormone maintain muscle mass and lean tissues. The energy for maintenance of basal metabolism is almost entirely met by the use of free fatty acids and ketones. Increased norepinephrine (adrenalin) levels prevent the decrease in metabolic rate.

Fasting Physiology

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Can We Working Out During Ramadan/Fasting?

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Yes You Can !!!

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• Fat mobilization and utilization appeared to be greater in the fasted trial as evidenced by higher plasma concentrations of free fatty acids, glycerol, and beta-hydroxybutyrate as well as lower respiratory exchange ratio in the fasted trial during the first 30 min of exercise.

• These results demonstrate that in humans blood glucose concentration is maintained at normal levels during exercise after fasting despite the depletion of liver glycogen.

• Homeostasis is probably maintained as a result of increased gluconeogenesis and decreased utilization of glucose in the muscle as a result of lowered pyruvate dehydrogenase activity.

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10 Tips Work Out During Ramadan

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1. Understand your goal and be realistic

2. How many time per week should I work out?

3. How long should my workout session be?

4. How intense should my workout be?

5. When is the best time to workout?

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6. What type of exercises should I do?

7. Be conscious of what you eat.

8. Water, water, water !!

9. Be prepared !!

10. Just for the ladies.

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Let’s Do It!!!!!