Health
GUIDELINES
This article provides useful advice on how to
avoid some common problems encountered in Ramadhan. The advice should enable one
to fast comfortably and enjoy fully the spiritual benefits of Ramadhan.
During Ramadhan, our diet should not differ
greatly from normal and should be as simple as possible. We should be able to
maintain our normal weight, neither losing nor gaining. However, if one is
over-weight, Ramadhan is an ideal time to lose weight.
We should aim to consume slow digesting foods
including fiber-containing foods. Slow-digesting foods last up to 8 hours, while
fast-digesting foods last only 3 to 4 hours.
Slow-digesting foods are foods that contain
grains and seeds like barley, wheat, oats, semolina, beans, lentils, whole meal
flour, etc. (complex carbohydrates).
Fast-burning foods are foods that contain
sugar, white flour, etc. (refined carbohydrates).
Fibre-containing foods are bran-containing
foods, whole wheat, grains, seeds, vegetables like green beans, peas, sem (papry),
marrow, mealies, spinach, methie, fruit with skin, dried fruit especially dried
apricots, figs and prunes, almonds, etc.
Meals should be well-balanced, containing foods
from each food group, i.e. fruits, vegetables, meat/chicken/fish, bread/cereals
and dairy products. Fried foods should be limited. They cause indigestion,
heart-burn, and weight problems.
AVOID
Fried and
fatty foods.
Foods containing too much sugar.
Over-eating especially at sehri.
Too much tea at sehri. 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, cut
down gradually starting a few weeks before Ramadhan.
EAT
Complex carbohydrates at sehri so that the food
lasts longer.
Haleem is an excellent source of protein and is
a slow-burning food.
Dates are excellent source of sugar, fibre,
carbohydrates, potassium & magnesium.
Almonds are rich in protein and fibre 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.
Problems to Avoid
CONSTIPATION
Constipation can cause piles (haemorroids),
fissures (cracks in anal canal) and indigestion, with a bloated feeling. Causes:
Too much refined foods, too little water and not enough fibre in the diet.
Remedy: Avoid refined foods, increase water intake, use bran in baking, brown
flour when making roti.
INDIGESTION AND WIND
Causes: Over-eating. Excessive fried and fatty
foods, spicy foods, and foods that produce wind e.g. eggs, cabbage, lentils,
fizzy drinks like Cola also produce gas.
Remedy: Do not over-eat, drink fruit juices or water. Avoid fried foods, add
ajmor to wind-producing foods.
LETHARGY ('low blood pressure')
Excessive sweating, weakness, tiredness, lack
of energy, dizziness, especially on getting up from sitting, paleness 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. Persons with high blood pressure may need
their medication adjusted during Ramadhan. They should consult their doctor.
HEADACHE
Causes: Caffeine and tobacco-withdrawal, too
much exercise, lack of sleep, hunger usually occur during the day and worsen
towards the evening. 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
Ramadhan. Herbal and caffeine-free teas may be substituted. Reorganise your
schedule during the Ramadan so as to have adequate sleep.
LOW BLOOD SUGAR
Weakness, dizziness, tiredness, poor
concentration, perspiring easily, feeling shaky (tremor), headache, and
palpitations are symptoms of low blood sugar.
Causes in non-diabetics: Excessive sugar consumption i.e. refined carbohydrates
especially at suhur (sehri). The body produces too much insulin causing the
blood glucose to drop.
Remedy: Eat something at sehri, 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 these 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, AND
GASTRITIS
Increased acid levels in an empty stomach
aggravate the above conditions. It causes a burning feeling in the stomach area
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
Ramadhan.
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: Extra salah during Ramadhan
increases pressure on the knee joints. In the elderly and those with arthritis
this may cause 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 Ramadhan so that they can be prepared for the
additional strain. Being physically fit allows greater fulfilment, thus enabling
one to be able to perform salah with ease.
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