Ramadan is a special time of the year for those who are fasting. However, those with certain health conditions, should keep a few pointers in mind while fasting, particularly during summer.
Good diet is key to healthy digestion during Ramadan. If a correct diet is not followed during the Ramadan period, a person is prone to getting ailments related to the digestive health. Some symptoms frequently encountered during Ramadan include indigestion, bloating and heartburn, particularly after eating too much at iftar or suhour meals. Eating in moderation and elimination of foods that can trigger gastro-oesophageal reflux are helpful.
Avoid fried, fatty and acid-containing foods and fruits (citrus fruits like lemons, limes, grapefruits and oranges) along with tomato-based products (tomato is technically a fruit containing a lot of acid). Also, limit your intake of caffeine-containing drinks like tea, coffee, sodas, etc. These make you pass more urine, taking with it valuable mineral salts that your body would need during the long day of fasting. Avoid smoking.
Consume complex carbohydrates or slow-digesting food at suhour so that the food lasts longer, making you less hungry as well as more energetic for the day. Drink water, non-acidic fruit juices and drinks containing potassium as much as possible between breaking of fast and bedtime so that your body may adjust fluid levels for the next day. Consult your doctor before Ramadan if you have any concerns about your condition or medications.
FOR PREGNANT AND NEW MUMS
Pregnant or breastfeeding women are advised to talk to their physician and get a general health check before deciding to fast.
It is absolutely vital for the health of the baby. It is medically not advisable for women who have pregnancy complications such as diabetes, high blood pressure or anaemia to fast. Pregnant women with these underlying conditions should avoid fasting in order to protect themselves and their unborn babies from any further unwanted complications.
Lots of fruits, vegetables and foods rich in minerals and calcium are also recommended. If a fasting lactating woman begins to notice any signs of dehydration (feeling very thirsty, dizzy, weak, very tired, fainting, having a severe headache, passing dark-coloured strong-smelling urine) she should immediately end her fast by taking sweet fruit juice or salt-water solution and rest. If she still feels unwell after 30 minutes, she should consult her doctor.
FOR THOSE TRYING TO LOSE WEIGHT
For those trying to lose weight, fasting should not be an excuse for you to sleep all day or be lazy. In Ramadan, you should maintain your usual daily activity level to a certain extent, but do avoid the sun and heat at its peak. After you end your fast, aim for 30 minutes of exercise a day that you can do from home such as lunges, sit-ups and squats.
Challenge yourself to only eat naturally occurring sugar such as fruits, dried fruits, molasses and honey. Keep a check on the quantity of food that you consume during Iftar and Suhour. Excessive eating during this period might make you gain weight. During this period, your body has been subjected to the state of famine, when you now eat excessively, it will store food as fat because it will be worried about its shortage of food supply. Consume lots of natural fluids, but avoid carbonated drinks and fruit juices with high sugar content.
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