How fortunate we are to be the Ummat of Rasulullah, Sallallahu Alaihi Wasallum.
One of the miracles handed down to us is the month of Ramadhan. Our Allah
Subahanahu Watha’ala, who created us, has granted us a way in which we can
cleanse ourselves, physically as well as spiritually. This extra ordinary month
will only be of benefit to those of us who take advantage of it. Allah
Subahanahu Watha’ala has promised us rewards during this month beyond our
expectations, only limited by his generosity and mercy. And we know that Allah
Subahanahu Watha’ala is most generous and most merciful.
Here is some useful advice on how to avoid common problems that occur during
Ramadhan. If followed, it would enable one to fast comfortably and enjoy fully
the spiritual benefits of Ramadhan. Ramadhan is a time of Ibadat. Hunger and
thirst can cause us to lose the purpose of Ramadhan.
Detox yourself
If you are in the habit of drinking many cups of tea or coffee or caffeine
–containing drinks during the day, please start reducing over a period of 1-2
weeks before Ramadhan. Tea and coffee contain caffeine, an addictive substance
that causes severe headaches on withdrawal.
If you are a smoker, please start reducing 1-2 weeks before Ramadhan. Ramadhan
is an ideal month to stop smoking completely.
The foods we eat
During Ramadhan, 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,
Ramadhan is an ideal time to normalize one’s weight.
In view of the long hours of fasting, we should consume slow digesting foods
including fibre foods rather than fast-digesting foods. Slow digesting foods
last between 8-12 hours, while fast digesting foods last for only 2-4 hours.
- Slow-digesting foods are foods that contain grains and seeds like
barley, wheat, oats, millet, semolina, beans, lentils, etc; whole meal
flour; whole meal pasta; unpolished rice; etc (called complex
carbohydrates).
- Fast-digesting foods are foods that contain sugar, white flour, white
rice, white pasta, etc. (called refined carbohydrates.
- Fibre-containing foods are bran-containing foods, like cereals; whole
wheat or whole meal flour; grains and seeds, like beans and lentils;
vegetables like green beans, peas, sem (papry), marrow, mealies, spinach,
methie, leaves of beetroot (iron rich), etc.; fruit with skin, dried fruit
especially dried apricots, figs, prunes, etc.; and nuts like almonds; etc.
The foods should be well-balanced, containing foods from each food group, i.e.,
fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products. Foods
from each food group should be eaten daily.
Fried foods are unhealthy and should be limited. They cause indigestion, heart
burn, weight problems and blocking of arteries especially in the heart and
brain.
AVOID
- fried and fatty foods.
- Spicy foods and sauces.
- Foods containing too much sugar and refined carbohydrates.
- Over-eating at Sehrie (Suhur) and Iftaar.
- Caffiene-containing drinks like tea, coffee, colas, etc. Tea makes you
pass more urine taking with it valuable mineral salts that your body would
need during the long day of fasting.
- Smoking.
EAT
- Complex Carbohydrates at Sehri (Suhur) so that the food lasts longer
making you less hungry. (Muesli, bran-containing cereals, whole meal or
brown bread, beans, lentils,etc.)
- Haleem, a soup made from barley and wheat is an excellent source of
slow-burning food and protein.
- Dates are an excellent source of sugar, fibre, carbohydrates, potassium
and magnesium.
- Almonds are rich in protein and fibre with less fat. Ground almonds and
milk make a healthy drink.
- Bananas are a good source of carbohydrates, potassium and magnesium.
- Eat oven-grilled samoosas rather than fried samoosas.
DRINK
Drink as much water, sports drinks, containing potassium or fruit juices as
possible between Iftaar and bedtime so that your body may adjust fluid levels
for the next day.
Some Problems
Constipation
|
Constipation can cause piles (hemorrhoids), fissures
(painful cracks in anal canal) and indigestion with a bloated feeling. |
Causes: |
Too much refined carbohydrates, too little water and not enough
fibre in the diet. |
Remedy: |
Increase fibre intake and complex carbohydrates, increase water
intake, use bran for baking, use brown flour when making bread (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, beans, carbonated
drinks, etc. |
Remedy:
|
Do not over-eat, drink adequate amounts of water and fruit juices.
Avoid fried and fatty foods. Add tymol or celery seeds (ajmor) to
lentils and beans to lessen wind production. |
Lethargy (“Low blood pressure”)
|
Weakness, tiredness, lack of energy, dizziness
especially on getting up from a lying or sitting position, pale
appearance and feeling faint, are symptoms associated with low blood
pressure. This tends to occur at the end of the day when Ibadah is so
important. |
Causes: |
Too little fluid intake, decreased salt intake, not eating enough at
Sehri and Iftaar. |
Remedy:
|
Increase fluid and salt intake. Eat enough to sustain you through
the next day. Drink at least 1 litre of sports drinks between Iftaar and
bedtime. |
Caution: |
Low blood pressure should be confirmed by taking a reading
when symptoms are present. Persons with high blood pressure may need
their medication adjusted for the month of Ramadhan. Diuretics should be
avoided. |
Headaches |
Causes: |
Caffiene and tobacco withdrawal, doing too much during the
day, lack of sleep, hunger (usually occurs at the end of the day),
stress, etc. |
Remedy: |
Cut down or stop caffeine containing drinks 1-2 weeks before Ramadhan. Herbal teas and caffeine-free coffee may be substituted. Re-organise
your schedule so as to have adequate time to do the necessary things and
to have adequate rest and sleep. |
Low Blood Sugar |
Weakness, dizziness, tiredness, poor concentration,
feeling shaky (tremor), unable to
do physical activities, headache, palpitations are symptoms of low blood
sugar. |
Causes: |
Consuming too much sugar-containing foods, i.e., refined
carbohydrates especially at sehri (suhur). |
Remedy:
|
Limit sugar-containing foods and drinks at sehri (suhur).
Eat more complex carbohydrates.
This applies to non-diabetics. Diabetics will need to adjust their
medications during Ramadhan. Please consult your doctor. |
Muscle Cramps |
Causes: |
Inadequate intake of calcium or magnesium-containing foods. |
Remedy: |
Eat foods rich in above minerals, e.g., fruit and
vegetables, dairy products, meat dried fruit and dates. |
Caution: |
Those on high blood pressure medication or those prone to
kidney stones should consult their doctor. |
Heartburn, Gastritis, Hiatus Hernia and “Peptic Ulcers” |
Causes: |
Increased acid levels in an empty stomach during Ramadhan
can aggravate the above conditions. It presents as a burning pain in the
stomach area and under the ribs radiating up the chest to the throat.
Spicy foods, especially sauces, coffee and Cola drinks, fatty and fried
foods. |
Remedy: |
Avoid all the above foods. Do not over-eat. Have small meals
rather than one big meal, e.g., small Iftaar and a snack after Taraweeh
salaah.
Medications are available (PPIs) to control acid levels in the stomach.
These should be taken daily for the whole month of Ramadhan. |
Kidney Stones |
Kidney stones may not present themselves for months to
years after they are formed. |
Causes: |
Some people have a tendency to produce stones in the kidney.
Other causes include not drinking enough liquids to flush out the
kidneys. |
Remedy: |
Drink excessive amounts of liquid between Iftaar and
bedtime. Those prone to kidney stones must also decrease their calcium
intake, e.g., dairy products. |
Joint Pains |
Causes: |
During Ramadhan, when extra salaah 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 extra
loads. Exercise the lower limbs before Ramadhan (walking 30-45 minutes 3
times a week) so that they can be prepared for the additional strain.
Being physically fit allows greater fulfillment of physical obligations
thereby enabling one to be able to perform salaah with ease. |
Dr. Farouk Haffejee
drh@rrmc.co.za for further information.
Islamic Medical Association of South Africa
P O Box 48786,
Qualbert,
Durban, 4078
SOUTH AFRICA
031 – 207 2250 Fax: 031 – 207 2260 |
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