8/24/2009

HEALTH GUIDELINES FOR RAMADHAN


HEALTH GUIDELINES FOR RAMADHAN

This article provides useful advice on how to avoid some common problems encountered in Ramadhan. If followed, it would enable one to fast comfortably and enjoy fully the spiritual benefits of Ramadhan. During the holy month of 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 normalise one's weight. In view of the long hours of fasting, we should consume slow digesting foods including fibre 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). Fibre-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, 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 Ramadhan. 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, 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.
DRINK

• As much water or fruit juices as possible between iftar and bedtime so that your body may adjust fluid levels in time. Remedies
CONSTIPATION

Constipation can cause piles (haemorroids), fissures (painful cracks in anal canal) and indigestion with a bloated feeling. Causes: Too much refined foods, too little water and not enough fibre 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 Ramadhan. 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 Ramadhan. 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 (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 Ramadhan 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 Ramadhan.

KIDNEY STONES

Kidney stones may occur in people who have less liquids to drink. Therefore, it is essential to drink extra liquids so as to prevent stone formation.
JOINT PAINS
Causes: During Ramadhan, when extra Salâh 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 Ramadhan so that they can be prepared for the additional strain. Being physically fit allows greater fulfillment, thus enabling one to be able to perform Salâh with ease.

34 comments:

aree setiyono said...

Ok,,,thank this article ustad

cutie said...
This comment has been removed by a blog administrator.
緣分 said...

thank for share, it is very important . ̄︿ ̄

怡婷 said...
This comment has been removed by a blog administrator.
洪淑芷 said...

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v辰原 said...
This comment has been removed by a blog administrator.
JesseniaT_Orndorff1021 said...

hello~~........................................

Phuong said...

若對自己誠實,日積月累,就無法對別人不忠了。........................................

don1012nym_nicks said...

每一個人無論怎樣渺小,在自己的眼中,都自有其份量 ..................................................

姿婷 said...

IT IS A VERY NICE SUGGESTION, THANK YOU LOTS! ........................................

Elvi107sS_Scholten0 said...

量力而為,別勉強了,Cut your coat according to your cloth..............................................

韋于倫成 said...

好多很有用資訊...感謝你的分享喔 ........................................

健豪 said...
This comment has been removed by a blog administrator.
玉龍玉龍 said...

It is easier to get than to keep it...................................................................

溫淑芬 said...

Where did you purchase this product?..................................................

玫友 said...

河水永遠是相同的,可是每一剎那又都是新的。......................................................................

銘木 said...

所有的資產,在不被諒解時,都成了負債............................................................

佳皓佳皓 said...

人生是故事的創造與遺忘。............................................................

吳婷婷 said...

Riches serve a wise man but command a fool.............................................................

志穎志穎 said...

來看你了~心在、愛在、牽掛在,幸福才會繁衍不息^^............................................................

吳婷婷 said...

希望我的支持可以帶給你快樂--加油...................................................

國昆 said...

All roads lead to Rome. 堅持自己所選!..................................................................

祐音祐音 said...

喜歡你的部落格,讓人流連忘返............................................................

青卉 said...

鞋匠能作好鞋子,因為他只做鞋,不做別的。..................................................

楊儀卉 said...

在莫非定律中有項笨蛋定律:「一個組織中的笨蛋,恆大於等於三分之二。」. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

俊成俊成 said...

學而時習之,不亦樂乎˙ω˙............................................................

魏智偉魏智偉 said...

thx u very much, i learn a lot............................................................

王李秀樺姵君 said...

"Very interesting post!!!!Thanks for the information!!!!!!!............................................................

蔡苡玄 said...

喜歡自己的另一層意義是「接納自己」。..................................................

徐禎緯 said...
This comment has been removed by a blog administrator.
駱李淑華明欣 said...

Learning makes a good man better and ill man worse.............................................................

建邱勳 said...

愛,拆開來是心和受兩個字。用心去接受對方的一切,用心去愛對方的所有。......................................................................

文王廷 said...

人應該做自己認為對的事,而不是一味跟著群眾的建議走。..................................................

Yahya As Shodiq said...

Thank's for your comment :)