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Fasting has its advantages from the point of view of health and
hygiene. Islam wants a Muslim to be healthy, clean, alert, agile and
energetic. "Fast to be healthy," had said the Holy Prophet (S.A.W.).
And physicians today acknowledge the many benefits of fasting that
ensure health and the soundness of one's body and mind. Some of
these positive points have a direct influence on psychology and
physique of the fasting individual.
Fasting has been found to be an effective treatment for
psychological and emotional disorders. It helps a person to firm up
his will, cultivate and refine his taste and manners, strengthen his
conviction of doing good, avoid controversy, petulance and rashness,
which all contribute towards a sane and healthy personality. Besides
nurturing resistance and ability to face hardships and endurance,
fasting reflects on outward physical appearance by cutting out
gluttony and getting rid of excess fat. The benefits of fasting on
health do not stop there but are instrumental in alleviating a
number of physical diseases, including those of the digestive
systems, such as chronic stomachache, inflammation of the colon,
liver diseases, indigestion, and conditions such as obesity,
arteriosclerosis, high blood pressure, asthma, diphtheria and many
other maladies.
A Swiss physician Dr. Barsilus noted that: The advantages of hunger
as a remedy exceed those ingesting medicine several times.
As readers are well aware, several physicians advise patients to
skip meals, sometimes for a few days, before prescribing them a
controlled diet.
Generally speaking, fasting hastens the destruction of the decaying
tissues of the body by means of hunger, and then builds new tissues
through nutrition. This is why some scientists suggest that fasting
should be regarded as an effective means of restoring youthfulness
and longevity. However, Islam exempts from fasting sick and old
people whose health is bound to deter.
But fasting should have its regulations too, and not simply the in
orderly skipping meals, that is bound to harm health and stamina,
rather than improving them. Here again Islam provides the answer,
and in order to realize the benefits of fasting, it recommends the
late midnight meals called 'Sahar' (before the formal start of a
fast) and the breaking of the fast at the time prescribed. Of
course, to ensure good health one should abstain from gluttony after
breaking fast.
Moderation: It is difficult to identify the moderation in the
desires for food and sex because of the different needs and energies
of individuals. Moderation of an individual may be considered as
exaggeration or shortage for another. The relative moderation is to
have only the quantity that is sufficient, away from greed and fill.
The best criterion in this regard is that which was stated by Imam
Ali (AS):
"Son! May I instruct you four words after which you will no longer
need medicine? Do not eat unless you are hungry. Stop eating while
you are still hungry. Chew food deliberately. Before sleeping, go to
toilet. You will not need medicine if you follow."
In the holy Quran, there is a Verse gathering the whole matter of
medicine. It is: "...Eat and drink but do not be excessive." (7:31) |
Fasting Health Benefits: Health
Guidelines for Ramadaan Fasting
This article provides useful advice on how to avoid some common
problems encountered in Ramadaan. If followed, it would enable one to
fast comfortably and enjoy fully the spiritual benefits of Ramadaan.
During the holy month of Ramadaan, 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, Ramadaan is an
ideal time to normalize one's weight.
In view of the long hours of fasting, we should consume slow
digesting foods including fiber containing-foods rather than
fast-digesting foods; slow digesting foods including fiber
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
barely, wheat, oats, millet, semolina, beans, lentils, whole meal
flour, unpolished rice, etc. (called complex carbohydrates).
Fast-burning foods are foods that contain sugar, white flour, etc.
(called refined carbohydrates).
Fiber-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, almonds, etc.
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, heartburn, and weight
problems. |
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AVOID:
Fried and fatty foods.
Foods containing too much sugar.
Over-eating especially at sehri.
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 Ramadaan. Smoking is unhealthy
and one should stop completely.
EAT:
Complex carbohydrates at sehri so that the food lasts longer making
you less hungry. Haleem is an excellent source of sugar, fiber,
carbohydrates, potassium and magnesium. Almonds are rich in protein
and fiber 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.
CONSTIPATION:
Constipation can cause piles (hemorrhoids), fissures (painful cracks
in anal canal) and indigestion with a bloated feeling.
Causes: Too much refined foods, too little water and not enough
fiber in the diet.
Remedy: Avoid excessive refined foods, increase water intake, and
use bran in baking, brown flour when making roti.
INDIGESTION AND WIND:
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 over-eat, drink fruit juices or better still drink
water. Avoid fried foods, add ajmor to wind-producing 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. People with high blood
pressure may need their medication adjusted during Ramadaan. They
should consult their doctor.
HEADACHE:
Causes: Caffeine and tobacco-withdrawal, doing too much in one day,
lack of sleep, hunger usually occurs 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 Ramadaan. Herbal and caffeine-free teas may be substituted.
Reorganize your schedule during the Ramadaan so as 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 suhur (sehri). The body produces too
much insulin causing the blood glucose to drop.
Remedy: Eat something at sehri and limit sugar-contaning foods or
drinks.
Caution: Diabetics may need to adjust their medication in Ramadaan,
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,
fruits, 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 HERNIAB:
Increase acid levels in the empty stomach in Ramadaan 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 Ramadaan.
KIDNEY STONES:
Kidney stones may occur in people who have less liquid to drink.
There fore, it is essential to drink extra liquids so as to prevent
stone formation.
JOINT PAINS:
Causes: during Ramadaan, when extra salaah 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 Ramadaan so that they can be
prepared for the additional strain. Before physically fit allows
greater fulfillment, thus enabling one to be able to perform salaah
with ease.
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