How to fast properly? Some health guidelines for Ramadan
This piece of writing 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 Ramadan.
During the holy month of Ramadan, 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, Ramadan is an ideal time to normalise one's
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,
wholemeal flour, unpolished rice, etc. (called complex
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,
The foods eaten should be well-balanced, containing foods 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, heart-burn, and
Fried and fatty foods.
Foods containing too much sugar.
Over-eating especially at sehri (the meal before beginning
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 Ramadan. Smoking is
unhealthy and one should stop completely.
Complex carbohydrates at sehri so that the food lasts longer
making you less hungry.
Haleem is an excellent source of protein and is a
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
As much water or fruit juices as possible between iftar and
bedtime so that your body may adjust fluid levels in time.
better than wealth because it protects you while you have to
guard wealth. it decreases if you keep on spending it but the
more you make use of knowledge ,the more it increases . what you
get through wealth disappears as soon as wealth disappears but
what you achieve through knowledge will remain even after you."MORE