Food Habits Tips during 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.

Come Ramadhan, our diet is radically altered. Our meals get condensed in mornings and evenings, with no intake in-between for an extended period of time. For some of us, the intake of oily foods skyrockets. These changes in diet aren't well received by everyone. Dr. Farouk Haffejee of the Islamic Medical Association of South Africa(Durban) has created a list of recommendations for dealing withRamadhan in a healthy fashion. They deal with common problemsencountered in Ramadhan.Dr. Haffejee suggests that in the month of Ramadhan, "our diet shouldnot differ very much from our normal diet and should be as simple aspossible." He says that our diet should maintain our normal weight,although he does mention that if one is over-weight, Ramadhan is agood time to shed some pounds. He also recommends foods that last longer. "In view of the long hours of fasting, we should consume slowdigesting foods including fibre containing-foods rather thanfast-digesting foods. Slow digesting foods last up to 8 hours, whilefast-digesting foods last for only 3 to 4 hours," writes Dr. Haffejee.Slow-digesting foods are foods that contain grains and seeds such asbarley, wheat, oats, semolina, beans, lentils, wholemeal flour, andunpolished rice. These are called complex carbohydrates.Fast-burning foods are foods that contain ingredients such as sugarand white flour. They are called refined carbohydrates. According to Dr. Haffejee, whole wheat, grains, seeds, vegetables(like green beans, peas, and spinach), fruit with skin, dried fruit(such as dried apricots, figs, prunes, and almonds) are all examplesof fibre-containing foods. Dr. Haffejee says that meals in Ramadhan should be well-balanced, and they should contain foods from each food group, such as fruits,vegetables, meat/chicken/fish, bread/cereals and dairy products. He discourages fried foods that some of us are addicted to. "Fried foods are unhealthy and should be limited. They causeindigestion, heart-burn, and weight problems," Dr. Haffejee points out.

Below are Dr. Haffejee's recommendations for a Ramadhan diet:

AVOID: Fried and fatty foods. Foods containing too much sugar. Over-eating especially at suhoor. Too much tea at suhoor: Tea makes you pass more urine taking with itvaluable mineral salts that your body would need during the day. Smoking cigarettes: If you cannot give up smoking, cut down graduallystarting a few weeks before Ramadhan. Smoking is unhealthy and one should stop completely.

EAT: Complex carbohydrates at suhoor so that the food lasts longer makingyou less hungry. Dates are excellent source of sugar, fibre, carbohydrates, potassiumand 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. Below, Dr. Haffejee has listed common health issues faced in Ramadhan, their causes, and their remedies:

CONSTIPATION

Constipation can cause piles (haemorrhoids), fissures (painful cracksin anal canal) and indigestion with a bloated feeling. Causes: Too much refined foods, too little water and not enough fibrein the diet. Remedy: Avoid excessive refined foods, increase water intake, use bran in baking and brown flour when making flatbread.

INDIGESTION AND WIND

Causes: Over-eating. Too many fried and fatty foods, spicy foods, andfoods 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, drinkwater. Avoid fried foods, add ajmor to wind-producing foods.

lethargy(low blood pressure)

('low blood pressure') Excessive sweating, weakness, tiredness, lack of energy, dizziness,especially on getting up from sitting position, pale appearance andfeeling faint are symptoms associated with "low blood pressure". Thistends 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 bloodpressure 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, and hunger. Usually occur as the day goes by andworsens at the end of the day. When associated with "low bloodpressure", the headache can be quite severe and can also cause nausea before Iftar. Remedy: Cut down caffeine and tobacco slowly starting a week or twobefore Ramadhan. Herbal and caffeine-free teas may be substituted.Reorganise your schedule during the Ramadan 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. refinedcarbohydrates especially at suhoor. The body produces too much insulin causing the blood glucose to drop. Remedy: Eat something at suhoor and limit sugar-containing foods and drinks. Caution: Diabetics may need to adjust their medication in Ramadhan.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 a burning feeling in the stomach areaunder 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 consulttheir 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 to prevent stoneformation.

JOINT PAINS

Causes: During Ramadhan, 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 extraload. Exercise the lower limbs before Ramadhan so that they can beprepared for the additional strain. Being physically fit allowsgreater fulfillment, thus enabling one to be able to perform Salah withease.

by Dr. Mushfiq Khanupdated: Oct. 18, 2004