Some Health Guidelines For Ramadaan

[Madiha kanwal]

SOME HEALTH GUIDELINES FOR RAMADAAN

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.
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 Ramadhan. 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 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.

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.

[Wafa]

Re: Some Health Guidelines For Ramadaan

bohot he ache guidelines hai ramadaan ke lea.....wonderful sharing dear madiha....:phool:

[Madiha kanwal]

Re: Some Health Guidelines For Ramadaan

bohot he ache guidelines hai ramadaan ke lea.....wonderful sharing dear madiha....:phool:

Thank u chanda :eye::phool:

[Wafa]

Re: Some Health Guidelines For Ramadaan

Advice from a Muslim Pharmacist.......

Muslims observing the fast are required to abstain not only from eating and drinking, but also from consuming oral medicines and injecting fluids of nutritional value.

Advice on diet:

Please remember that there is no need to consume excess food at iftaar or sahur. Overeating contradicts the principle aim of fasting.The body is able to adapt to ensure that when we are eating less that normal, stored body fat is used more effectively. It is therefore not necessary to eat more than you normally would.

To remain healthy in Ramadan, you should eat from the major food groups:

a.. bread and cereal
b.. milk and dairy products
c.. fish
d.. meat and poultry
e.. beans
f.. vegetables and fruits

Eating fruits after a meal is strongly recommended and your diet in Ramadan should be as simple as possible and as close as possible to your 'normal' diet.

Eating at Sahur:

At the time of Sahur you should eat those foods which are 'slow-digesting' so that you are provided with a slow release of energy over a long period of time (about 8 hours). Examples of these foods are thosemade of grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour and unpolished (brown) rice.

Eating at Iftaar

'Fast-digesting' foods (which only last 3-4 hours) would be better taken at iftaar so that blood sugar levels return to normal as soon as possible. Fast-burning food include those that contain sugar and white flour. Dates are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium and have, of course, been recommended by Prophet Muhammad (PBUH).

Fried foods, very spicy foods and foods containing too much sugar, such as sweets, can cause health problems and should be limited in Ramadan. They cause indigestion, heartburn and weight problems.

Fasting often causes an increase in stomach acidity which can leave you with a burning feeling, heaviness in the stomach and a sour mouth. You can overcome this by eating foods rich in fibre such as whole wheat bread, vegetables, hummus, beans and fruits. These foods cause the muscles to start working and digestion to increase - which reduces the amount of acid build-up in the stomach.

Drink plenty of water and juices between iftaar and sleep to avoid dehydration and encourage detoxification. Avoid drinking large amounts of drinks containing caffeine eg tea, coffee, cola etc, especially at sahur.

For example, drinking too much tea will increase your urine output and cause the loss of valuable minerals from your diet.

Fruits such as bananas are a good source of potassium, magnesium and carbohydrates - but they may cause constipation. So drink plenty of fluids if you like your bananas!

Everyone is recommended to engage in some form of light exercise, such as stretching or walking. Walking to the Masjid for tarawih is an excellent idea!

Advice for the Sick

If you are genuinely sick, you are exempt from fasting in Ramadan. However, if you still feel that you must fast, please obtain medical advice from a qualified health professional.

If your illness is temporary and you need to take, for example, antibiotics, do tell your doctor that you are fasting and inshaAllah he
will prescribe medication that need only be taken once or twice a day - rather than 3 to 4 times a day.

Some people who suffer from mild forms of angina take GTN tablets - their doctor may be able to prescribe patches for them instead. By using a patch, the medicine enters the body through the skin and not the mouth so the fast would not be broken. Again, please consult your doctor as patches are not suitable for all.

People taking medication for high blood pressure should also see their doctor if they are taking medicines called diuretics (which could causedehydration if you are fasting) or if they are taking other tablets for blood pressure more than once or twice a day. The doctor may be able to prescribe tablets that can be taken just once or twice a day.

Many muslims, especially of Asian descent, have diabetes. The International Journal of Ramadan Fasting Research has suggested that diabetic patients who are controlled by their diet should fast and hopefully their diabetes may improve with weight reduction. InshaAllah. Diabetic patients who take tablets to control their diabetes should be very careful if they decide to fast and should consult their doctor to make sure that their dose of is suitable for them. If they develop low blood sugar symptoms in the daytime, they should end their fast immediately. Diabetic people who take insulin should also consult their doctor so that their dose of insulin can be adjusted if necessary. In all cases, blood sugar levels should be checked throughout the day.

In summary: Islam offers an exemption to the sick from fasting during the holy month of Ramadan. If however you are sick and you feel that you still want to fast, remember that your pharmacist or local doctor is available if you need any advice.

May Allah swt aza wa'jal have mercy and forgive us all and accept all our fasts, prayers and good deeds, Ameen.