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Guidelines for Ramadan - Body Care Tips - Beauty
Health Guidelines for Ramadan
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 igesting 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 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, 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,
heart-burn, 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 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
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, 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. Persons 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 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.
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
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 e.g. 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 upto
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. Therefore, 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. Being physically fit allows greater
fulfillment, thus enabling one to be able to perform salah with ease.
Source:
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