This article provides useful advice on how to avoid some
common problems encountered in Ramadan. If followed,
it would enable one to fast comfortably 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. However, if one is over-weight,
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 fiber containing-foods rather than
fast-digesting foods; 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 and seeds
like barely, 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, 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 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 smoking, cut down gradually
starting a few weeks before Ramadan. Smoking is unhealthy and
one should stop completely.
EAT:
Complex carbohydrates at sehri so that the food lasts longer making
you less hungry. Haleem is an 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 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, and
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 drinks like Cola also produce gas.
Remedy: Do not over-eat, drink fruit juices or better still drink 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 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. People 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 occurs 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.
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, perspiring easily,
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 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 or 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, fruits,
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 HERNIAB:
Increase 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 liquid to drink.
There fore, it is essential to drink extra liquids so as to prevent
stone formation.
JOINT PAINS:
Causes: during Ramadan, when extra salah are performed the
pressure on the knee joints increases. In the elderly and those
with arthritis this may result in 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 Ramadan so
that they can be prepared for the additional strain. Before
physically fit allows greater fulfillment, thus enabling one
to be able to perform salah with ease.
