This month provides an opportunity for Muslims to get closer to God.
"Every action of the son of Adam is given manifold reward, each good deed receiving then times its like, up to seven hundred times. Allah the Most High said, 'Except for fasting, for it is for Me and I will give recompense for it, he leaves off his desires and his food for Me.' for the fasting person there are two times of joy; a time when he breaks his fast and a time of joy when he meets his Lord, and the smell coming from the mouth of the fasting person is better with Allah than the smell of musk." [al-Bukhaaree]
Apart from strengthening the willpower and kicking the bad habits such as lying and cheating, backbiting and being impolite, fasting also helps regulate the body mechanism. By reducing the three daily meals to two, it helps the stomach and other organs in the gastrointestinal tract to rest. It also helps regulate blood lipid levels, reduce extra weight, excrete the poisons from the body and control blood pressure levels. There are psychological effects of fasting as well.
Many individuals, however, ruin all their efforts by overeating during Sahari and Iftar.
While many consider constipation, fatigue, aggressiveness, reduced vision, dizziness, low blood pressure, headaches, loss of concentration, tremor, palpation and muscular cramps as the complications of fasting, these are all secondary to the bad diet many adopt during Ramadan.
An appropriate diet for Ramadan should include all the five food groups -- fruit, vegetables, meat/chicken/fish, bread/cereals and dairy products-- but in a way to prevent any weight gain or loss. Obese individuals, however, can lose some of their extra weight through following a low calorie diet.
A balanced food and fluid intake is important between fasts. The kidney is very efficient at maintaining the body's water and salts. However, these can be lost through sweating particularly with Ramadan falling at the peak of summer this year, and the average Ramadan hours exceeding 12-14 hours. Dehydration therefore seems to be a major problem, being in close relation with the headaches, commonly experienced in Ramadan. Very little fluid intake can lead to dehydration, and if untreated, it may lead to fainting or shock (very low blood pressure).
Despite the general belief, drinking a lot of tea for Sahari does not quench thirst as its caffeine increases urination, leading to an increased excretion of water and minerals from the body and, in turn, causes more thirst.
Drinking at least six glasses of water or tea between Iftar and Sahari can compensate for the individual's need for water. Having too much water during Sahari, however, dilutes the stomach content and causes bloating and indigestion.
The body's energy during Ramadan can be replaced in the pre-dawn and dusk meals. This provides a gentle transition from using glucose to fat as the main source of energy, and prevents the breakdown of muscle for protein. The diet should not differ very much from the normal food and should be as simple as possible.
Having Suhoor or Sahari -- the food that is eaten before dawn -- is essential to maintain fluid balance. Eating more vegetables and fruits, particularly watermelon and cantaloupe, for Sahari can help overcome thirst and prevent constipation. Honeydew melon, however, is not a good choice. Grape extract, because of its tonic properties, is recommended for those who feel feeble during the day. Diabetics, however, should avoid the extract.
Sahari is believed to be as important as breakfast because it provides the body with the energy and nutrients required for doing the daily routine. It also helps prevent burnout at the end of the day.
Fasting without Sahari may lead to halitosis, headache and muscular pain as the body would use fat deposits as its energy source. Eating too much for Sahari, similarly, is not recommended as it imposes a heavy weight on the stomach, leading to symptoms such as indigestion, heartburn and bloating.
In view of the long hours of fasting, slow digesting foods including fiber-containing foods, including bran, cereals, whole wheat, grains and seeds, potatoes with the skin, vegetables such as green beans and almost all fruit, should be consumed rather than fast-digesting foods rich in refined carbohydrates. Slow digesting foods last up to eight hours, while fast-digesting foods last for only three to four hours.
Foods high in complex carbohydrates such as bread, rice and potatoes and whole grain breads therefore are highly suggested for Sahari. Eating protein-rich foods such as eggs, grains, dairy products and meat along with fruits, vegetables, low-fat milk, fruit juice and several cups of weak tea is effective in reducing daytime thirst particularly in the elderly.
It's customary for Muslims to break the Iftar with some dates, in accordance with the Prophetic traditions, as they provide a burst of energy. Individuals are suggested to have low-calorie meal and foods high in carbohydrate to compensate for the reduced glucose levels experienced as a result of fasting.
Having soup and pottage along with date, milk and weak tea are the best options for Iftar as they can effectively compensate for the required water and minerals. While many dieticians recommend eating a fruit or nuts or half a glass of fruit juice after Iftar and before sleeping, they urge individuals willing to eat dinner as well to have a light dinner two hours after Iftar.
Individuals who intend to fast should avoid heavily-processed, fast-burning, sugary, spicy, fatty and fried foods as well as refined carbohydrates and foods with flatulence properties - such as eggs, lettuce, lentils, beans and carbonated sodas.
Eating a meal rich in fat for Iftar is the main cause of appetite loss at the time of Sahari, it may also cause fatigue as a lot of time is needed for fat to be digested.
Sweet desserts and foods containing simple carbohydrates are not recommended as they release their energy rapidly and stimulate pancreas secretion and subsequently cause reduced blood glucose levels.
Sleeping early at night and waking up at least 90 minutes before dawn also helps the digestion process. Individuals are also recommended not to sleep after Sahari in order to avert reflux, when acid from the stomach leaks up into the esophagus.
Salt should be avoided during Ramadan as it increases the excretion of fluids, exacerbating the feeling of thirst.
Individuals with underlying diseases such as diabetes, high blood pressure, cardiovascular diseases and renal disorders should consult their physicians before making any decision about fasting.
Those diagnosed with active peptic and duodenal ulcers should not fast as it may activate the ulcer, leading to troublesome conditions such as bleeding.
Diabetics older than 20 with controlled blood sugar levels in the past three months, who are not suffering from any underlying diseases including hypertension, infectious, cardiovascular and respiratory diseases, are allowed to fast. Fasting is not recommended in cases with blood glucose levels near 300.
People who regularly inject insulin are advised not to fast unless they need low doses of the medication, do not experience hypoglycemia attacks during the day and are not suffering from any diabetes-related complications.
Regular self-monitoring of blood glucose is strongly advised in diabetics. They, however, should break their fast as soon as they experienced the symptoms of hypoglycemia such as feeling dizzy, sweaty and disorientation.
source : http://abna.ir
