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Ramadan
"Ramadan is the month in which was sent down
the Qur'an as a guide to mankind, also clear (signs) for
guidance and judgment (between right and wrong). So everyone
of you who is present (at home) during that month should spend
it in fasting." (The Qur'an, 2:185)
Fasting in the month of Ramadan thus takes on a new
spiritual and
 moral significance. It is the month in which we
celebrate the praises of our Lord God for the great gift of
the Qur'an. We glorify Him and extol His holiness by fasting
during this month. The Qur'an not only shows man the right
path, but also guides human reason and lays down a clear
criterion between right and wrong, good and evil. It is not
just a book of do's and don'ts, but is the repository of
infinite wisdom, and a guidance to the highest moral and
spiritual excellence as well as to material and temporal
success. The Qur'an regards human reason as the greatest
single gift of God to man, and addresses its message to it,
but it can function properly only if it is free and objective
in its outlook. Fasting helps free human reason from the
tyranny of unruly lusts and appetites, whims and caprices,
individual and social, which often overwhelm and enslave it.
Fasting puts human reason back in the driving seat by
restraining, not suppressing or destroying three dominant
human desires: desire for comfort, desire for food, and desire
for procreation of his species. The Qur'an liberates human
reason from the clutches of blind but powerful and unbridled
emotion and sentiment.
THE STRAIGHT PATH............
Following the path of good is often unpalatable, and involves
struggle against one's own desires and interests. It may also
sometimes mean doing or saying what one considers true but is
not popular and hence risking the anger and displeasure of
others, sometimes of those most dear and near. To stand firm
under these circumstances steadfastly following the right path
requires a great deal of inner strength and self-restraint - a
prime moral and human quality - to choose what is right and
then abide by it notwithstanding the difficulties and
sacrifices. "Wide is the gate, and broad is the way, that
leads to destruction, and many there are that follow it,"
whereas "strait is the gate, and narrow is the way, which
leads to life, and few are they who find it." (Matthew
6:13-14)
Islam seeks to guide man onto
the path to eternal life and prepares him for it through
worship, prayers, charity and fasting. All these are meant to
enable man to exercise control over his own life and have the
moral courage to take the path of truth, justice and
compassion. It wants reason to take charge of the ship of life
and steer it wisely and safely through the stormy and
dangerous seas of this life under the guidance of Divine
Revelation. That is the message of Ramadan. Let us heed the
message and proclaim: " God is my Lord and your Lord; then
worship Him. This is the way that is straight." (The Qur'an
3:51)
Dr. Mushfiq Khan
The One True God
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About
Us This article 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 Ramadhan. During the holy month of
Ramadhan, 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, Ramadhan is an
ideal time to normalise one's weight. 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, whole meal flour, unpolished rice, etc. (called
complex carbohydrates).
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, 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, heart-burn, and
weight problems.
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
Ramadhan. 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 protein and is a
slow-burning food
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 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
(haemorroids), fissures (painful cracks in anal canal) and
indigestion with a bloated feeling.
Causes : Too much
refined foods, too little water and not enough fibre in the
diet.
Remedy : Avoid excessive refined foods, increase
water intake, 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. Persons with high blood pressure may need their
medication adjusted during Ramadhan. They should consult their
doctor.
HEADACHE
Causes : Caffeine and
tobacco-withdrawal, doing too much in one day, lack of sleep,
hunger usually occur 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 Ramadhan. Herbal and
caffeine-free teas may be substituted. Reorganise your
schedule during the Ramadan 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-containing foods and drinks.
Caution : Diabetics
may need to adjust their medication in Ramadan, 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,
fruit, 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 HERNIA
Increased acid
levels in the empty stomach in Ramadhan aggravate the above
conditions. It presents as a burning feeling in the stomach
area under the ribs and can extend upto 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 Ramadhan.
KIDNEY STONES
Kidney stones may occur in people who
have less liquids to drink. Therefore, it is essential to
drink extra liquids so as to prevent stone
formation.
JOINT PAINS
Causes : During
Ramadhan, when extra salah 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 Ramadhan so that they can be prepared for the
additional strain. Being physically fit allows greater
fulfillment, thus enabling one to be able to perform salah with
ease.
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