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Some Health Guidelines
for Ramadan
This article provides useful advice on how to avoid some common problems
encountered in Ramadan. If followed, it would enable one to fast comfortably and
enjoy fully the spiritual benefits of Ramadan
During the holy month of Ramadan, our diet should not differ very much
from our normal diet and should be as simple as possible. The diet should be
such that we maintain our normal weight, neither losing nor gaining. However, if
one is over-weight, Ramadan is an ideal time to normalize one's weight.
In view of the long hours of fasting, we should consume slow digesting foods
including fiber containing-foods rather than fast-digesting foods. Slow
digesting foods last up to 8 hours, while fast-digesting foods last for only 3
to 4 hours.
Slow-digesting foods are foods that contain grains
and seeds like barley, wheat, oats, millet, semolina, beans, lentils, whole meal
flour, unpolished rice, etc. (called complex carbohydrates).
Fast-burning foods are foods that contain sugar,
white flour, etc. (called refined carbohydrates).
Fiber-containing foods are bran-containing foods,
whole wheat, grains and seeds, vegetables like green beans, peas, marrow,
spinach, and other herbs like the leaves of beetroot (iron-rich), fruit with
skin, dried fruit, especially dried apricots, figs and prunes, almonds, etc.
The foods eaten should be well-balanced, containing foods from each food group,
i.e. fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products.
Fried foods are unhealthy and should be limited. They cause indigestion,
heart-burn, and weight problems.
AVOID
* Fried and fatty foods.
* Foods containing too much sugar.
* Over-eating especially in Suhoor (Sahari).
* Too much tea in Suhoor (Sahari). Tea makes you
pass more urine taking with it valuable mineral salts that your body would need
during the day.
* Smoking cigarettes. If you cannot give up
smoking, cut down gradually starting a few weeks before Ramadan.
* Smoking is unhealthy and one should stop
completely
EAT
* Complex carbohydrates in Suhoor (Sahari) so that
the food lasts longer making you less hungry.
* Haleem is an excellent source of protein and is a
slow-burning food.
* Dates are excellent source of sugar, fiber,
carbohydrates, potassium and magnesium.
* Almonds are rich in protein and fiber with less
fat.
* Bananas are a good source of potassium, magnesium
and carbohydrates.
DRINK
As much water or fruit juices as possible between Iftar and bedtime so that your
body may adjust fluid levels in time.
CONSTIPATION
Constipation can cause piles (hemorrhoids), fissures (painful cracks in anal
canal) and indigestion with a bloated feeling.
Causes: Too much refined foods, too
little water and not enough fiber in the diet.
Remedy: Avoid excessive refined foods, increase
water intake, use bran in baking, brown flour when making bread.
INDIGESTION AND WIND
Causes: Over-eating. Too much fried and fatty
foods, spicy foods, and foods that produce wind e.g. eggs, cabbage, lentils,
carbonated drinks like Cola also produce gas.
Remedy: Do not over-eat, drink fruit juices or
better still drink water. Avoid fried foods.
LETHARGY (low blood pressure)
Excessive sweating, weakness, tiredness, lack of energy, dizziness,
especially on getting up from sitting position, pale appearance and feeling
faint are symptoms associated with "low blood pressure". This tends to occur
towards the afternoon.
Causes: Too little fluid intake, decreased salt
intake.
Remedy: Keep cool, increase fluid and salt intake.
Caution: Low blood pressure should be confirmed by
taking a blood pressure reading when symptoms are present. People with high
blood pressure may need their medication adjusted during Ramadan. They should
consult their doctor.
HEADACHE
Causes: Caffeine and
tobacco-withdrawal, doing too much in one day, lack of sleep, hunger usually
occur as the day goes by and worsens at the end of the day. When associated with
"low blood pressure", the headache can be quite severe and can also cause nausea
before Iftar.
Remedy: Cut down caffeine and tobacco slowly
starting a week or two before Ramadan. Herbal and caffeine-free teas may be
substituted. Reorganize your schedule during the Ramadan so as to have adequate
sleep.
LOW BLOOD SUGAR
Weakness, dizziness, tiredness, poor concentration, perspiring easily, feeling
shaky (tremor), unable to perform physical activities, headache, palpitations
are symptoms of low blood sugar.
Causes in non-diabetics: Having too much sugar i.e.
refined carbohydrates, especially in Suhoor (Sahari). The body produces too much
insulin causing the blood glucose to drop.
Remedy: Eat something in Suhoor (Sahari)
and limit sugar-containing foods and drinks.
Caution: Diabetics may need to adjust
their medication in Ramadan, consult your doctor.
MUSCLE CRAMPS
Causes: Inadequate intake of calcium, magnesium and
potassium foods.
Remedy: Eat foods rich in the above minerals e.g.
vegetables, fruit, dairy products, meat and dates.
Caution: Those on high blood pressure medication
and with kidney stone problems should consult their doctor.
PEPTIC ULCERS, HEART BURN, GASTRITIS AND HIATUS HERNIA
Increased acid levels in the empty stomach in Ramadan aggravate the above
conditions. It presents as a burning feeling in the stomach area under the ribs
and can extend up to the throat. Spicy foods, coffee, and cola drinks worsen
these conditions.
Medications are available to control acid levels in the stomach. People with
proven peptic ulcers and hiatus hernia should consult their doctor well before
Ramadan.
KIDNEY STONES
Kidney stones may occur in people who have less liquids to drink. Therefore, it
is essential to drink extra liquids so as to prevent stone formation.
JOINT PAINS
Causes: During Ramadan, when extra salah are
performed the pressure on the knee joints increases. In the elderly and those
with arthritis this may result in pain, stiffness, swelling and discomfort.
Remedy: Lose weight so that the knees do not have
to carry any extra load. Exercise the lower limbs before Ramadan so that they
can be prepared for the additional strain. Being physically fit allows greater
fulfillment, thus enabling one to be able to perform salah with ease.
By: Dr. Farouk Haffejee
Source: msapubli.com
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