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.
Wa'
Jazâkum Allâhu Khairan
