Health Tips For Ramadan

[Isma'el]

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This article provides useful tips 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 normalise one's weight.

Consume Slow Digesting Foods

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, 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. Smoking is unhealthy and one should stop completely.

EAT
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, and 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 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. 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 Ramadan aggravate the above
conditions. It presents itself 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. Therefore,
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. Being physically fit allows greater fulfillment,
thus enabling one to be able to perform salah with ease.
You should always consult with your own personal doctor or healthcare
provider for
appropriate advice concerning your specific health needs and care during
Ramadan.

Hope this helps