Some
Health Guidelines For Ramadhan
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 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 barely, 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, 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,
heartburn, 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 Ramadan. 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 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, and 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. 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 occurs 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 at suhur (sehri). The body produces too much
insulin causing the blood glucose to drop.
Remedy: Eat something at sehri and limit sugar-contaning foods or
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, fruits,
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 HERNIAB:
Increase 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 liquid to drink. There
fore, 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. Before physically fit allows greater
fulfillment, thus enabling one to be able to perform salah with ease. |