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| Health Guidelines for
Ramadhan Dr. Farouk Haffejee 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, whole meal 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, 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
EAT
DRINK
Remedies 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 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 Salâh 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 fulfillment, thus enabling one to be able to perform Salâh
with ease. Source: |