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 In
the Name of Allah, Most
Gracious, Most Merciful
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 fibre 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, wholemeal flour, unpolished rice, etc. (called
complex carbohydrates).
* Fast-burning foods are foods that contain sugar, white
flour, etc. (called refined carbohydrates).
* Fibre-containing foods are bran-containing foods, whole
wheat, grains and seeds, vegetables like green beans, peas,
sem (papry), marrow, mealies, spinach, and other herbs like
methie, 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 during the meal before Dawn (sehri.
or suhur)
* Too much tea during the meal before Dawn (sehri. or suhur).
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 during the meal before Dawn (sehri.
or suhur) 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, fibre, carbohydrates,
potassium and 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
(Breaking fasting) and bedtime so that your body may adjust
fluid levels in time.
Common Medical Problems:
CONSTIPATION
Constipation can cause piles (haemorroids), fissures (painful
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 excessive refined foods, increase water intake,
use bran in baking, brown flour when making roti.
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, add ajmor to
wind-producing 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. Persons 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 (Breaking
Fasting).
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 during the meal before Dawn (sehri or suhur) . The
body produces too much insulin causing the blood glucose to
drop.
Remedy: Eat something at suhur (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 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 upto 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: The increased pressure on the knee joints during
Salat. 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 . Being physically fit allows
greater fulfillment,
thus enabling one to be able to perform salat with ease.
From an article by :
Dr. Farouk Haffejee
Islamic Medical Association of South Africa - Durban |
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