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Page 21
The Islamic Bulletin
Issue 21
This article provides
useful advice on how
to avoid some com-
mon problem encoun-
tered in Ramadan. If
followed, it would en-
able one to fast com-
fortably 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.
In view of the long hours of fasting, we should consume slow digesting
foods including fiber 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 an seeds like barley, wheat, oats, millet, semolina,
beans, lentils, flour, unpolished rice, etc. (called complex carbo-
hydrates).
Fast-burning foods are foods that contain sugar, white flour, etc. (called
refined carbohydrates). Fiber-containing foods are bran-containing
foods, whole wheat, grains and seeds, vegetables like green beans,
peas, spinach, 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. Overeating
especially at suhur (pre-dawn meal). Too much tea at 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 few
weeks before Ramadan. Smoking is unhealthy and one should
stop completely.
EAT
Complex carbohydrates at suhur so that the food lasts longer making
you less hungry. Dates are excellent source of sugar, fiber, carbohy-
drates, potassium and magnesium. Almonds are rich in protein and
fiber with less fat. Bananas are a good source of potassium, magne-
sium 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 (hemorrhoids), fissures (painful cracks
in anal canal) and indigestion with a bloated feeling.
Causes: Too much refined foods, too little water and not enough
fiber in the diet.
Remedy: Avoid excessive refined foods, increase water intake, use
bran in baking, and brown flour when making bread.
INDIGESTION AND WIND
Causes: Over-eating. Too much fried and fatty foods, spicy food and
foods that produce wind i.e. 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.
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 toomuch 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 (break-fast).
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 Ramadan so as to have adequate
sleep.
LOW BLOOD SUGAR
Weakness, dizziness, tiredness, poor concentration, perspiring easily,
feeling shaky (tremor), unable to performphysical activities, headache,
palpitations are symptoms of low blood sugar.
Causes in non-diabetics: Having too much sugar i.e. refined carbo-
hydrates especially at suhur (predawn meal). The body produces too
much insulin causing the blood glucose to drop.
Remedy: Eat something at suhur 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 i.e. 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
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 liquids to drink.
Therefore, it is essential to drink extra liquids so as to prevent stone
formation.
J
OINT PAINS
Causes: During Ramadan, when extra salah are performed the pres-
sure on the knee joints increases. In the elderly and those with arthritis
this may result in pain, stiffness, swelling and discomfort.
Remedy: 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.
R
amadan
’
s
D
iet