RAMADAN HEALTH ADVICE A GUIDE TO HEALTHY FASTING

RAMADAN HEALTH ADVICE A GUIDE TO HEALTHY FASTING IN RAMADAN www. fittowork. net

FASTING & GOOD HEALTH v Prophet Mohammed (PBUH) says: fasting is not merely abstention from eating and drinking, but also from vain speech and foul language”. (Sahih al. Bukhari). v Fasting is, therefore, about much more than just giving up food and drink and hoping to lose a couple of pounds. v By fasting, a person reflects, acts and betters his or her character. A GUIDE TO HEALTHY FASTING IN RAMADAN 2

THE SIMPLE RULES To have a safe and effective fasting follow the simple rules you already know. 1. 2. Do not miss Suhour meal Do not take Suhour too early Do not overeat at Iftar 4. Have a diet high in starch and high fiber food 5. Include fruits and vegetables at Iftar and Suhour 6. Drink plenty of water and avoid sugary and caffeinated drinks (coffee, tea, cola) 1. Limit fried and spicy foods 2. Avoid high fat and sugary foods 3. 3 A GUIDE TO HEALTHY FASTING IN RAMADAN

FASTING WITH DIABETES For diabetics on medication there is a risk of ‘dangerously low blood sugar’ (hypoglycemia) Also blood sugar may shoot up after Iftar. A GUIDE TO HEALTHY FASTING IN RAMADAN 4

FASTING WITH DIABETES - 2 - Most diabetes patients can fast safely during Ramadan. Strict attention to diet control, daily activity and drug regimen adjustment is essential for successful Ramadan fasting. - Those injecting insulin are advised not to fast, as there is a potential risk to health. - Regular self-monitoring of your blood glucose is strongly advised. Low blood sugar levels are dangerous, and if untreated may lead to fainting or fits, and hence must be strictly avoided. Feeling dizzy, sweaty and disorientated may all suggest low blood sugar level. A GUIDE TO HEALTHY FASTING IN RAMADAN 5

DIABETIC CONDITIONS WHERE FASTING IS NOT ADVISED 1. All brittle Type 1 diabetic patients 2. Poorly controlled Type 1 and Type 2 diabetic patients 3. Diabetics with serious complications such as unstable angina or uncontrolled hypertension 4. Patients with a history of diabetic ketoacidosis 5. Pregnant diabetics 6. Diabetic patients with inter-current infections 7. Elderly patients with any degree of alertness problems 8. Patients with a history of two or more episodes of hypoglycemia and/or hyperglycemia during Ramadan. 6 A GUIDE TO HEALTHY FASTING IN RAMADAN

FASTING WITH OTHER MEDICAL CONDITIONS High-blood pressure Those with well-controlled high blood pressure can fast with lifestyle alterations and/or medication. Their doctor may require a change to their medication in order to help them take tablets outside the times of fasting. Asthma Most asthmatics with a reasonable control can fast, and the majority of scholars view is that inhalers can be used during the fast. If you are on a frequent drug schedule, consult with your doctor to modify it to suit the fast timings. Epilepsy Fasting is generally not recommended for those with poor control of epilepsy. It’s a good idea to consult your doctor before starting fasting. A GUIDE TO HEALTHY FASTING IN RAMADAN 7

COMMON MEDICAL COMPLICATIONS DURING FASTING 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. A GUIDE TO HEALTHY FASTING IN RAMADAN 8

COMMON MEDICAL COMPLICATIONS DURING FASTING - 2 Indigestion 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 overeat, drink fruit juices, drink water. Avoid fried foods. Peptic Ulcers and Heart Burn 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 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 Ramadan. A GUIDE TO HEALTHY FASTING IN RAMADAN 9

COMMON MEDICAL COMPLICATIONS DURING FASTING - 3 Kidney Stones may occur in people who have fewer liquids to drink. Therefore, it is essential to drink extra liquids so as to prevent stone formation. Muscle Cramps Causes: Inadequate intake of calcium, magnesium and potassium foods. Remedy: Eat foods rich in the above minerals e. g. vegetables, fruit, diary products, meat and dates. Caution: Those on high blood pressure medication and with kidney stone problems should consult their doctor. A GUIDE TO HEALTHY FASTING IN RAMADAN 10

MEDICATION DURING RAMADAN It is advisable for you to seek doctors and pharmacist advice especially before Ramadan because: 1. Your doctor may wish to change your medication 2. You may want to eliminate or minimize any doubts and concerns regarding your medicines 3. Fasting might have an impact on your drug treatment 4. You might have new health related condition or your existing condition might have improved/ worsened 11 A GUIDE TO HEALTHY FASTING IN RAMADAN

FASTING AND HIGH RISK GROUP WORKERS • All employees with chronic disease should seek medical advice before fasting especially where work requires high physical effort or working in a designated high safety risk area, or where a job fit is in a high risk category. • Because of these increased occupational hazards, they may put themselves or other people at risk. A GUIDE TO HEALTHY FASTING IN RAMADAN 12

Foods to avoid � Healthy/alternative foods � Deep-fried foods, e. g. pakoras, samosas, fried dumplings Whole grains, e. g. chickpeas (plain or with potato in yogurt with different spices), samosas baked instead of fried, and boiled dumplings High-sugar/high-fat foods, e. g. Indian sweets such as Ghulab Jamun, Rasgulla, Balushahi, Bakalawa Milk-based sweets and puddings, e. g. Rasmalai, Barfee High-fat cooked foods, e. g. parathas, oily curries, greasy pastries Alternate with chappattis made without oil, and baked or grilled meat and chicken. Try to make pastry at home and use a single layer Cooking methods to avoid Alternative cooking methods Deep frying Shallow frying – usually there is very little difference in taste Frying Grilling or baking is healthier and helps retain the taste and original flavor of the food, especially chicken and fish Curries with excessive oil Start with measuring the oil used in curry and try to bring the oil content down gradually. A useful tip is to use more onions and tomatoes in the bulk of the curry 13 A GUIDE TO HEALTHY FASTING IN RAMADAN

WISHING YOU A BLESSED AND HAPPY RAMADAN! www. fittowork. net 14