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FASTING ADVICE |
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> Healthy Advice During Ramadan |
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Fasting Advice
This article provides tips on how to avoid some of the common problems encountered in Ramadan. If followed, it will enable you to fast comfortably and enjoy fully the spiritual benefits of Ramadan.
The diet during the month should be such that we do not lose or gain weight significantly. However, if an individual’s weight is abnormally high or low, Ramadan is an ideal time to normalise it. |
Good eating habits
During the holy month of Ramadan we should consume more slow digesting foods and less 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 include barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour, unpolished rice, and so on. These are called complex carbohydrates. Fast burning foods are foods that contain sugar, white flour, and similar products, and are called refined carbohydrates.
Eat complex carbohydrates at suhoor so that the food lasts longer. Dates are an 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.
Food 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 avoided as much as possible. They cause indigestion, heartburn, and weight problems.
You should drink as much water or fruit juices as possible between iftar and bedtime, allowing your body to adjust fluid levels during the night.
Bad eating habits
•Over-consumption of fried, fatty and sugary food.
•Over-eating at Iftar/ suhoor.
•Drinking too much tea at suhoor. You will pass more urine, taking with it valuable mineral salts that your body would need during the day.
In addition, Ramadan is an ideal time to stop smoking, although it may be wisest to lessen your smoking before quitting completely.
The body will have to make enough of an adjustment in the first few days, and for a regular smoker completely cutting out cigarettes at the same time will be difficult.
Common problems
•Lethargy ('low blood pressure')
Excessive sweating, weakness, tiredness, lack of energy, dizziness, pale appearance and feeling faint are symptoms associated with "low blood pressure". This tends to occur towards the afternoon.
It is caused by too little fluid intake, and decreased salt intake. To remedy this, keep cool, do not exert yourself unnecessarily, increase fluid and salt intake.
Low blood pressure can be confirmed by taking a blood pressure reading when symptoms are present. People who suffer from high blood pressure may need their medication adjusted during Ramadan, and should consult their doctor.
•Headache
This can be caused by caffeine and tobacco withdrawal, overexertion, and lack of sleep. This may occur as the day goes by and worsens by the end of the day. When associated with "low blood pressure", the headache can be quite severe and can also cause nausea before Iftar.
To avoid this, you should cut down caffeine and tobacco intake slowly, starting a week or two before Ramadan. 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, unable to perform physical activities, headache, palpitations are symptoms of low blood sugar. The symptoms can be similar to low blood pressure, but the remedy is different.
It is usually caused by over-consumption of sugar and refined carbohydrates at suhur (suhoor). The body produces too much insulin, causing the blood glucose to drop. Consumption of sugary food and drink should be limited.
Diabetics may need to adjust their medication during Ramadan, and should consult their doctor.
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