SOME HEALTH GUIDELINES FOR RAMADHAAN
This article provides useful advice on how to avoid
some common problems encountered in Ramadhan. If followed, it would enable one
to fast comfortably and enjoy fully the spiritual benefits of Ramadhan. During
the holy month of Ramadhan, 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, Ramadhan is an ideal time to normalise 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 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 smoking, cut down
gradually starting a few weeks before Ramadhan. Smoking is unhealthy and one
should stop completely.
EAT
Complex carbohydrates at sehri 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 and bedtime so that your body may adjust fluid levels in time.
CONSTIPATION
Constipation can cause piles
(haemorroids), fissures 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.
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 Ramadhan. 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
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), 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 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 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 Ramadhan
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 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: During Ramadhan, 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 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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