Some Health Guidelines for Ramadan

[nuune]

Some Health Guidelines for Ramadan

 

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(suxuur).

 

Too much tea at sehri(suxuur). 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(suxuur) 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 (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 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 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 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.

 

posted by Dr. Farouk Haffejee on 11/04/02 (read 40 times)

JOURNAL OF ISLAMIC KNOWLEDGE

( Volume 1:5 November, 25, 2000)

 

SOME HEALTH GUIDELINES FOR RAMADHAAN

Dr. Farouk Haffejee

Islamic Medical Association of South Africa - Durban

[Baashi]

Thnx bro..very useful article indeed.

[NoMaD_CrEEpA]

Jazakumul-Allah...brother very useful article.

[H]

nuune thnx 4 those guidline bro that's real good 'cause u know most people take a lot of liquids...

[jaaluut]

Jazaaka allaah, brothar. this was indeed a very beneficial and timely article.

i was pondering over how iam going to be able to manage ramadan work and classes ,but you have been alot of help.

one love and respect