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Saracen21stC posted a topic in Ramadan, Eids, Hajj seasons:sl: Ramadan health guide: a guide to healthy fasting Document type: Guidance Author: Communities in Action Published date: 13 September 2007 Primary audience: Public, Health and social care professionals Product number: 283570 Gateway reference: 8763 Pages: 30 Copyright holder: Crown This booklet is aimed at helping to understand the health issues related to fasting, to help people make more informed choices, minimise complications and maximise the benefit of the fast. The booklet gives a guide through the physiological changes that occur during fasting, gives examples of beneficial and harmful foods during fasting, discusses potential medical problems and remedies, suggests a diet plan, and responds to the most frequently asked questions about fasting in general and medical issues in particular. The booklet also contains a section for doctors and medical professionals, to enable them to provide more informed services. Download Ramadan health guide (PDF, 2113K) <<<<<<<<< Please, Click on It Source: http://www.dh.gov.uk
Fasting for Ramadan in pregnancy Last reviewed: May 2012 [show references] Is fasting safe? What do other women do when they fast? Is there anything I should do before fasting? What's the best way to break the fast? Are there warning signs I should know about fasting? How can I make fasting in pregnancy easier? I'm still unsure about whether or not to fast. What should I do? Is fasting safe? There is no clear answer, even though medical studies have looked at the effects of fasting. At the moment, we can't be sure if fasting during Ramadan is completely safe for pregnant women and their babies. If you feel strong and healthy enough to fast, especially during the early part of pregnancy, you can do so. However, if you don't feel well enough to fast, Islamic law gives you clear permission not to fast. It's a good idea to talk to your doctor and get a general health check before deciding to fast. Some studies seem to show little or no effect on newborn babies if their mothers fasted. Others suggest that people may have more health problems later in life if their mothers fasted during pregnancy. But it is hard to compare different studies done in different ways. Most of the studies we have on fasting in pregnancy are very small, so it's difficult to know for sure. Even one of the larger studies on the long-term effects of fasting says more research is needed. And much may depend on how healthy you were before you got pregnant. Here's what the research has told us: There is no difference between the AGPAR scores, which are a way of measuring babies' health at birth, of babies of women who fasted, and the babies of women who did not fast. Some women who fast during pregnancy may go on to have lower-birth weight babies. However, these results came from a study of women who were more likely to have poor diets or too little food. Another study found that fasting in the first month of pregnancy may lead to lower birth weight, but only by an average of 40g, which is a tiny amount. Fasting by a pregnant woman does not seem to affect the potential IQ of her baby. Women do experience changes in the chemical balance of their blood while fasting. But the changes do not appear to be harmful to either the women or their babies, and do not affect the babies' birth weights. There have been concerns about whether there is a link between fasting and how well a baby grows in the uterus (womb) and premature labor. Some studies have suggested that more babies are born early during Ramadan, but this depends on which country the mothers live in. Women whose weight and lifestyle are generally healthy seem to cope better with fasting. Your baby needs nutrients from you. If your body has enough energy stores, then the impact of fasting is likely to be lessened. And it may depend on the many other factors, such as: whether Ramadan coincides with hot weather and long days what stage you are at in your pregnancy your general health before pregnancy how long the fast lasts In places where the fast lasts longer and temperatures are high, dehydration may be more of a concern. Countries nearer the equator -- like the Philippines -- tend to have shorter fasting times. Check the accepted fasting hours for your area. What do other women do when they fast? Many pregnant Muslim women choose to fast for Ramadan. Some surveys suggest about three quarters of pregnant Muslim women worldwide will fast. Of course, everyone has a different way of observing Ramadan. Most Islamic leaders say you should fast if you are healthy enough to do so. But they also say that anyone who is unwell or has a condition such as diabetes must not fast. You should not ignore this special permission if you feel that fasting could harm you or your baby. Only you can judge how healthy you feel and what the right decision is for you. Talk to your family, your doctor and an Islamic sheikh to help you consider your options. Is there anything I should do before fasting? Plan ahead to make things easier during Ramadan: Talk to your doctor, who can review your physical health and any possible complications, such as gestational diabetes or anemia. Fasting women may be more prone to diabetes in pregnancy. You may have more check-ups during your fast, to monitor things such as your blood sugar levels, for example. If you normally have a lot of caffeinated drinks, such as coffee, tea and cola, try to cut back before starting your fast to avoid withdrawal headaches. Experts say pregnant women shouldn't drink more than 200mg of caffeinated drinks -- or two mugs of coffee -- a day. Talk to your employer about managing your work during Ramadan. In some countries the working hours are reduced during this time. Read more about working and fasting. Your doctor or a dietitian can help you work out your dietary needs. Keep a food diary, so you know what you are eating and drinking. Start preparing early by doing shopping and errands before the fast. What's the best way to break the fast? Be sure to have a variety of healthy food and plenty to drink at Iftar, the pre-dawn meal, and Suhoor, the meal taken at dusk. Choose foods that release energy slowly. Complex carbohydrates, such as whole grains and seeds, and high-fiber foods, such as pulses, vegetables and dried fruits, will help to keep you going and avoid constipation. Avoid sugary foods that will raise your blood sugar levels quickly. Your blood sugar may also drop quickly, and this may make you feel faint and dizzy. Try not to eat high-fat, refined foods. Chose a healthier option, such as potatoes or chickpeas. Make sure you get plenty of protein from beans, nuts and well-cooked meat and eggs. Protein is needed to help your baby grow well. Drink plenty of fluids overnight. Try to drink two liters of water between dusk and dawn and avoid caffeinated drinks. Caffeine makes you lose more water when you urinate, because it is a diuretic, so you may become dehydrated, especially if the weather is hot. Are there warning signs I should know about fasting? Contact your doctor if: There is a noticeable change in your baby’s movements. If you feel that your baby is not moving around or kicking much, it is very important to talk to your doctor right away. You are not putting on weight or you are losing weight. Pregnant women are normally weighed during prenatal appointments. You may want to weigh yourself regularly at home when you are fasting. You become very thirsty or your urine becomes dark-colored and strong-smelling. This is a sign of dehydration. You notice contraction-like pains. This could be a sign of premature labor and you should tell your doctor straight away. You feel dizzy, faint, weak or tired , even after you have had a good rest. You develop a headache or other pains, or a fever. You become nauseous or start vomiting. How can I make fasting in pregnancy easier? Try to keep calm and avoid stressful situations. Changes in your routine, a lack of food and water and eating and drinking at different times can all cause stress. One study found that pregnant women who fasted had higher levels of the stress hormone, cortisol, in their blood than women who didn't. Just take things easy and accept help when it is offered. Although the rest of your family and friends may stay up late, you may need to mark this Ramadan with more quiet, restful time. Ask the other women in your family for tips and suggestions about how to cope while you are pregnant. Keep cool. You can become dehydrated quickly and that's not good for you or your baby. Plan your days so that you can take regular rests. Try not to walk long distances and carry anything heavy. Cut down on housework and do as little as possible. <a name="14"> I'm still unsure about whether or not to fast. What should I do? Ask your doctor to give you a general health check-up before you begin. An Islamic sheikh will probably suggest getting medical advice to help you make your decision. Think about doing a trial fast for a day or two. See how you feel and go back to your doctor for a check-up. Source: http://www.babycenter.com.ph/pregnancy/nutrition/ramadan/pregnant-fasting/
Tips for a healthy fast How can I make fasting easier? Is there an ideal Iftar for women? Do I have to eat a heavy meal for Suhoor? I love drinking coffee and tea after breaking my fast. How can I substitute them? What should I include and avoid in my diet during Ramadan? How can I make fasting easier? There is no need to limit yourself to your Iftar (evening meal) and your Suhoor (pre-dawn meal). In fact, rather than feasting at these two times, it is better to have several well-balanced, nutritious meals after you break your fast. This will help you maintain your weight and prevent constipation, headaches, indigestion and lethargy. These are all symptoms you are prone to as a fasting pregnant woman. Is there an ideal Iftar for women? There is no ideal Iftar, but try these tips for the best ways to break your fast. Start with: three dates and juice (good for bringing your sugar levels back to normal) semi-skimmed milk clear-based soup Then eat a well-balanced meal that may include: salad as a starter protein from chicken, meat or fish, or lentils, chickpeas or beans complex carbohydrates from brown rice, wholemeal pasta and wholewheat bread plenty of vegetables Try not to eat high-fat meals. These will fill you up, but give you poor nutrients, and possibly indigestion, too. Do I have to eat a heavy meal for Suhoor? Suhoor is one of the most important meals to consume during Ramadan to keep your energy levels up during the day. Do not skip this meal, as it will provide you with nutrients that fuel your body. It will also decrease hunger pangs, headache, and sleepiness. Suhoor should be a wholesome, moderate meal that is filling and provides enough energy for many hours. Try to eat high-fiber foods and complex carbohydrates, such as grains and pulses. Your body takes longer to break down and absorb these foods, so they will fuel you better during your hours of fasting. Your healthy meal could include: wholewheat breads, with a little jam, cheese or labneh high-fibre cereal with semi-skimmed milk fresh and dried fruit, including bananas and dates unsalted nuts I love drinking coffee and tea after breaking my fast. How can I substitute them? Drink fresh fruit juices instead of coffee and tea. Coffee and tea contain caffeine, which can make you lose more water when you urinate, because it is a diuretic. Drinking tea with food can reduce the amount of iron your body is able to absorb, so stick to water when you're eating. If you find water boring, try adding a slice of lime or lemon to liven it up. A fruit smoothie made with milk, yoghurt, ice and fruit makes a refreshing drink and gives you plenty of your daily fruit allowance. What should I include and avoid in my diet during Ramadan? Ramadan is a time when your activity level tends to decrease, and in pregnancy it may mean you become more tired. To follow a healthy fast, keep in mind the above tips when eating and: Limit your intake of sweets and desserts to once a week, and opt more for fresh fruits. After dinner, relax for a while and then get up and move around. Avoid snacking late in the evening before sleeping, but be sure to take your Suhoor. Drink plenty of water between Iftar and Suhoor to prevent dehydration. Adapted from BabyCenter UK, August 2009 End of Article 1