This article
provides useful advice on how to avoid some common problems
encountered in Ramadhan. The advice should enable one to fast
comfortably and enjoy fully the spiritual benefits of
Ramadhan.
During Ramadhan, our diet should not
differ greatly from normal and should be as simple as possible. We
should be able to maintain our normal weight, neither losing nor
gaining. However, if one is over-weight, Ramadhan is an ideal time
to lose weight.
We should aim to consume slow digesting
foods including fiber-containing foods. Slow-digesting foods last up
to 8 hours, while fast-digesting foods last only 3 to 4 hours.
Slow-digesting foods are foods that contain grains and seeds
like barley, wheat, oats, semolina, beans, lentils, whole meal
flour, etc. (complex carbohydrates).
Fast-burning foods are
foods that contain sugar, white flour, etc. (refined
carbohydrates).
Fibre-containing foods are bran-containing
foods, whole wheat, grains, seeds, vegetables like green beans,
peas, sem (papry), marrow, mealies, spinach, methie, fruit with
skin, dried fruit especially dried apricots, figs and prunes,
almonds, etc.
Meals should be well-balanced,
containing foods from each food group, i.e. fruits, vegetables,
meat/chicken/fish, bread/cereals and dairy products. Fried foods
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, cut down gradually starting a few weeks before Ramadhan.
EAT
Complex carbohydrates at sehri so
that the food lasts longer.
Haleem is an excellent source of
protein and is a slow-burning food.
Dates are excellent
source of sugar, fibre, carbohydrates, potassium & 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.
Problems to Avoid
CONSTIPATION -
Constipation can cause piles (haemorroids), fissures (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 refined foods, increase water intake, use bran in
baking, brown flour when making roti.
INDIGESTION AND
WIND
Causes: Over-eating. Excessive fried and fatty
foods, spicy foods, and foods that produce wind e.g. eggs, cabbage,
lentils, fizzy drinks like Cola also produce gas.
Remedy: Do not
over-eat, drink fruit juices or 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, paleness
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, too much exercise, lack of sleep,
hunger usually occur during the day and worsen towards the evening.
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), headache,
and palpitations are symptoms of low blood sugar.
Causes in
non-diabetics: Excessive sugar consumption 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 these 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, AND
GASTRITIS
Increased acid levels in an empty stomach
aggravate the above conditions. It causes a burning feeling in the
stomach area 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:
Extra salah during Ramadhan increases pressure on the knee joints.
In the elderly and those with arthritis this may cause 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.
