This article provides advice on how to avoidsome common problems encountered in Ramadan. If followed, it will enable one tofast comfortably and enjoy fully the spiritual benefits of Ramadan.
During the month of Ramadan, our diet shouldnot 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 norgaining. However, if one is over-weight, Ramadan is an ideal time to normalizeone’s weight.
In view of the long hours of fasting, we shouldconsume slow digesting foods including fiber containing-foods rather thanfast-digesting foods. Slow digesting foods last up to 8 hours, whilefast-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).
- Fiber-containing foods are bran-containing foods, whole wheat, grains and seeds, vegetables like green beans, peas, sem (papry), marrow, corn, spinach, and other herbs like methie (fenugreek seeds), the leaves of beet root (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 suhur (the meal before beginning the fast).
- 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.
- Haleem (traditional Indian wheat porridge) or Couscous are an excellent source of protein and is a slow-burning food.
- Dates are excellent source of sugar, fiber, carbohydrates, potassium and magnesium.
- Almonds are rich in protein and fiber with less fat.
- Bananas are a good source of potassium, magnesium and carbohydrates.
Drink
As much water or fruit juices as possiblebetween Iftar (breakfast) and bedtime so that your body may adjust fluid levelsin 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 inthe diet.
Remedy: Avoid excessive refined foods, increase water intake, use bran inbaking, whole wheat flour when making bread.
Indigestionand wind
Causes: Over-eating. Too much fried andfatty foods, spicy foods, and foods that produce wind e.g. eggs, cabbage,lentils, carbonated drinks also produce gas. Remedy: Do not over-eat,drink fruit juices or better still drink water and avoid fried foods.
Lethargy (‘lowblood pressure’)
Excessive sweating, weakness, tiredness, lackof energy, dizziness, especially on getting up from sitting position, paleappearance 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 bloodpressure reading when symptoms are present. Persons with high blood pressure mayneed 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 goesby 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 twobefore Ramadan. Herbal and caffeine-free teas may be substituted. Reorganizeyour schedule during the Ramadan so as to have adequate sleep.
Low bloodsugar
Weakness, dizziness, tiredness, poorconcentration, 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 carbohydratesespecially at suhur. The body produces too much insulin causing the bloodglucose to drop. Remedy: Eat something at suhur and limitsugar-containing foods and drinks.
Caution: Diabetics may need to adjust their medication in Ramadan,consult your doctor.
Musclecramps
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 stoneproblems should consult their doctor.
Pepticulcers, heart burn, gastritis and hiatus hernia
Increased acid levels in the empty stomach inRamadan aggravate the above conditions. It presents as a burning feeling in thestomach area under the ribs and can extend up to the throat. Spicy foods,coffee, and carbonated drinks worsen these conditions. Medications areavailable to control acid levels in the stomach. People with proven pepticulcers and hiatus hernia should consult their doctor well before Ramadan.
Kidneystones
Kidney stones may occur in people who have lessliquids to drink. Therefore, it is essential to drink extra liquids so as toprevent stone formation.
Jointpains
Causes: During Ramadan, when extra salah(prayers) are performed the pressure on the knee joints increases. In theelderly and those with arthritis this may result in pain, stiffness, swellingand discomfort.
Remedy: Lose weight so that the knees do not have to carry any extraload. Exercise the lower limbs before Ramadan so that they can be prepared forthe additional strain. Being physically fit allows greater fulfillment, thusenabling one to be able to perform salah with ease.
Dr. Farouk Haffejee, IslamicMedical Association of South Africa.