Recommendations for a Ramadhan diet

AVOID:

Fried and fatty foods.
Foods containing too much sugar.
Over-eating especially at sahoor.
Too much tea at sahoor: 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 sahoor so that the food lasts longer making you less hungry.
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.


Below, listed common health issues faced in Ramadhan, their causes, and their remedies:

CONSTIPATION

Constipation can cause piles, 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 and brown flour when making flat bread.


INDIGESTION AND WIND

Causes: Over-eating. Too many fried and fatty foods, spicy foods, and
foods that produce wind e.g. eggs, cabbage. Carbonated drinks like Cola also produce gas.

Remedy: Do not over-eat, drink fruit juices or better still, drink water. Avoid fried 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, and 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.
Reorganize your schedule during the Ramadhan 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 sahoor. The body produces too much insulin causing the blood glucose to drop.

Remedy: Eat something at sahoor 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 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 to prevent stone formation.


JOINT PAINS

Causes: During Ramadhan, when extra Solah 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 Solah with ease.