Transcript Fasting

Ramadan
Holy Ramadan
A Guide For Healthy Fasting
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Holy Ramadan - Fasting
bismillah hir rahman nir rahim
(2:183) O Believers, the Fast has been made obligatory on
you just as it was prescribed for the followers of the Prophets
before you. It is expected that this will produce piety in you
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Holy Ramadan - Fasting
Fasting is complete abstinence from food and drink
between dawn and dusk. All those ill or frail, pregnant
and menstruating women, breast feeding mothers and
travelers are exempted. They are required to make the
number of days missed at a later date or give a fixed
sum in charity.
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Holy Ramadan – Fasting - Benefits
What could gain from Fasting
Heightened Consciousness of God
Healthy living lifestyle
Compassion and Charity
Community Spirit
Fast without the spirit is empty of blessing
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Holy Ramadan – Fasting - Benefits
Recommended % of mixed portion of food
during Ramadan.
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Holy Ramadan – Recommended foods - Suhoor
One meal before the sunrise called suhoor
Eat slow-digesting foods that will help release energy slowly during the long
hours of fasting. This Includes: barley, wheat, oats, millet, semolina, beans,
lentils, whole meal flour, unpolished rice, etc.
Eat fiber-containing food
Whole wheat, grains and seeds, vegetables like green beans, peas,
marrow, mealies, spinach, herbs like methie, iron rich leaves of beetroot,
fruits, dried fruits, dried apricots, figs, prunes, almonds, etc.
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Holy Ramadan – Recommended foods - Suhoor
Fibre-rich foods include bran, cereals, whole wheat, grains and seeds,
potatoes with the skin, vegetables such as green beans and almost all fruit
including apricots, prunes, figs, etc.
The foods consumed should be well-balanced, including appropriate
portions of fruits, vegetables, meat/chicken/fish, bread/cereals and dairy
products.
Fried foods are unhealthy and should be avoided.
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Holy Ramadan – Recommended foods - Ifthar
Iftar is the meal which breaks the day’s fast
The most commonly consumed foods by Prophet Mohammed (peace be
upon him) were milk, dates, lamb/mutton and oats
Dates: Dates will provide a refreshing burst of much needed energy
Fruit and vegetables: Such as olives, onions, cucumber, figs, dates, grapes
as well as pulses such as lentils.
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Holy Ramadan – Fasting – Foods to Avoid
Refined carbohydrates
Sugar, white flour, etc. as well as of course, too much fatty foods (e.g.
cakes, biscuits, chocolates and sweets, such as Indian Mithai). It may also
be worth avoiding the caffeine content in drinks such as tea, coffee and
cola. (Caffeine is a diuretic and stimulates faster water loss through
urination).
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Holy Ramadan – Fasting – Alternative
Foods
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Holy Ramadan – How to avoid 8 common problems
1. LETHARGY (low blood pressure):
Symptoms: Weakness, excess sweating, tiredness, dizziness, pale
appearance, and feeling faint.
Causes: Very low fluid and salt intake.
Remedy: Keep yourself cool, increase fluid and salt intake.
Caution: Use a blood pressure measuring instrument, to know the B.P. Also
consult your doctor.
2. LOW BLOOD SUGAR:
Symptoms: Weakness, dizziness, tiredness, poor concentration, sweating,
feeling shaky, headache.
Causes: in non-diabetics: Having too much refined sugar at suhoor.
Remedy: Eat something at suoor and limit sugar-containing foods and drinks.
Caution: Diabetics may need to adjust their medication in Ramadan, consult
your doctor.
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Holy Ramadan – How to avoid 8 common problems
3. CONSTIPATION:
Causes: Lots of refined foods, little water intake and insufficient fiber.
Remedy: Avoid excess refined foods, increase your water intake, use
brown flour.
4. INDIGESTION:
Causes: Over-eating. Excessive fried foods, fatty foods and spicy foods
intake.
Remedy: Avoid over-eating and fried foods; drink fruit juices or simple
water.
5. HEADACHE:
Causes: Caffeine and tobacco-withdrawal, lack of sleep. Nausea can
happen.
Remedy: Reduce caffeine and tobacco slowly (a week or two before
Ramadan). Herbal and caffeine-free teas may be affective. Reorganize
your sleep-schedule
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Holy Ramadan – How to avoid 8 common problems
6. MUSCLE CRAMPS:
Causes: Insufficient intake of calcium, magnesium and potassium.
Remedy: Eat foods rich in above-stated minerals e.g. vegetables, fruit,
dairy products, meat and dates.
Caution: Those on high blood pressure medication and/or with kidney
stone problems should consult their doctor.
7. KIDNEY STONES:
Causes: Less liquid intake.
Remedy: Drink extra liquids.
8. JOINT PAINS:
Causes: During Ramadan, extra prayers (Salâh) are offered; there is
increased pressure on the knee joints.
Especially in elderly and arthritis-patients this may cause pain, stiffness,
swelling and discomfort.
Remedy: Lose weight. Exercise the lower limbs before Ramadan.
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Holy Ramadan – Quick Glance
What to Consume
1. Complex carbohydrates at suhoor.
2. Haleem, an excellent source of proteins.
3. Dates, excellent source of sugar, fiber, carbohydrates, potassium and
magnesium.
4. Almonds, rich in protein and fiber with low fat.
5. Bananas, a good source of potassium, magnesium and carbohydrates.
6. Drink lots of water or fruit juices between iftar and bedtime.
What to Avoid
1. Fried and fatty foods.
2. Foods containing excess (refined) sugar.
3. Over-eating especially at suhoor.
4. Too much tea at suhoor.
5. Smoking cigarettes. Cut down gradually on smoking, (start this practice a
few weeks before Ramadan).
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