problems encountered inRamadan. If followed, it would enable one to
fast comfortably and enjoy fully the spiritual benefitsof Ramadan.
During the holy month ofRamadan, our diet shouldnot differ very much
from our normal diet andshould be as simple as possible. The diet
should be such that we maintainour normal weight, neither losing nor
gaining. However, if one is overweight, Ramadan is an ideal time to
normalize 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, heartburn, and weight problems.
AVOID
*.Fried and fatty foods.
*.Foods containing too much sugar.
*.Over-eating especially during the meal before Dawn (sehri. or suhur)
*.Too much tea during the meal before Dawn (sehri. or suhur). 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 fewweeks before Ramadan.Smoking is unhealthy and
one should stop completely.
EAT
*.Complex carbohydrates during the meal before Dawn (sehri. or suhur)
so that the food lasts longer making you less hungry.
*.Haleem is an excellent source of protein and isa 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 (Breaking
fasting) and bedtime so that your body may adjust fluid levels in
time.
Common Medical Problems:
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
drinkslike Cola also produce gas.
Remedy:Do not over-eat; drink fruit juices or better still drink
water. Avoid fried foods and 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 Ramadan. 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 theday. When associated with "low blood pressure", the
headache can be quite severe and can also cause nausea before Iftar
(Breaking Fasting).
Remedy:Cut down caffeine and tobacco slowly starting a week or two
before Ramadan. Herbal and caffeine-free teas may be substituted.
Reorganize your schedule during the Ramadan so as to have adequate
sleep.
LOW BLOOD SUGAR
Weakness, dizziness, tiredness, poor concentration, perspiringeasily,
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 during the meal before Dawn (sehri or suhur).
The body produces too much insulin causing the blood glucose to drop.
Remedy:Eat something atsuhur (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 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 availableto control acid levels in the stomach. People
withproven peptic ulcers and hiatus hernia should consult their doctor
well before Ramadan.
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:The increased pressure on the knee joints during Salat. In
theelderly and those with arthritis this may result inpain, stiffness,
swelling and discomfort.
Remedy:Lose weight so that the knees do not have to carry any extra
load. Exercise the lower limbs. Being physically fit allows greater
fulfillment, thus enabling one to be able to perform Salat with ease.
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