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Tips For A Healthy Fast During Ramadan

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Tips for a healthy fast



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

 


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The Healthy fasting during Ramadam


 

 

 

    Quick tips

      Eat normal sized, nutritious meals at Sahoor and Iftar.
    • Avoid foods high in fat, salt and sugar.
    • Choose a diet rich in fruit, vegetable, beans, lentils rice and grains.
    • Drink plenty of fluids and avoid caffeinated beverages like coffee, tea, energy drinks or cola.
    • Break the fast with a healthy snack like dates – a nutritious burst of natural sugar.
    • Speak to a health professional before changing medication regimes for Ramadan.
    • Avoid excessive exercise during fasting times - if you want to go to the gym, consider doing so after Iftar.

     

    16j218etyw3b1.jpg

    Download a printable version of this fact sheet (PDF, 149.21 KB

     

    The month of Ramadan is a great opportunity to focus on bringing back a balanced and healthy lifestyle. Through fasting you learn how to manage your eating habits and improve self-discipline.

     

    The information on this fact sheet aims to help you understand the health issues related to fasting, so that you are able to make more informed choices, minimise complications and maximise the benefit of your fast.

     

     

     


    Source: http://www.rmit.edu..../health/ramadan


     



    End of Article 2

     


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    This is my 1000th Posts ;-]

     


     

    Healthy Ramadan Meal Plan

     

     

     

    These healthy meal ideas will give you a varied and balanced diet during Ramadan. They include ingredients from the major five food groups.

     

    The meal plan has been written by medical experts in consultation with Islamic scholars.

    Fluids (water and juices) and dates should be added to each Suhoor (pre-dawn meal) and Iftar (dinner - the meal which ends the day's fast). The fast is broken with dates, followed by dinner.

     

     

     

    Suhoor:
    a bowl of porridge with milk, one slice of toast and a handful of unsalted nuts

     

    Iftar:
    pitta bread with chicken, salad and hummus and one or two pieces of baklava

     

    Suhoor:
    wheat-based cereal with milk, a plain scone or crumpet and an apple or banana

     

    Iftar:
    chicken with boiled rice, vegetable curry and mixed salad, followed by fruit salad with single cream

     

    Suhoor:
    a bowl of shredded wheat or muesli and a pear or orange

     

    Iftar:
    fish baked with roasted vegetables, or fish curry with rice followed by sweet vermicelli or one piece of jalebi (an Indian sweet)

     

    Suhoor:
    cheese and one teaspoon of jam with crackers or toast, and a handful of dried fruits

     

    Iftar:
    pasta cooked with vegetables and chicken or fish, and a slice of plain cake with custard

     

     

     

    Source: http://www.nhs.uk/Li...ngdietplan.aspx

     

     

     


    End of Article 3

     


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    Some common health complications that can arise from fasting and how to prevent and deal with them.

     

     

    The following advice has been provided following consultation with medical experts and Islamic scholars.

     

    Heartburn

     

    Fasting usually reduces the amount of stomach acid, which digests food and kills bacteria. But thoughts of food or the smell of it make the brain tell the stomach to produce more acid, which can lead to heartburn.

     

    People who regularly take medicine for indigestion – such as antacids, antihistamines or proton pump inhibitors – are advised to continue taking them. A good time to do this could be with the pre-dawn meal.

     

    The control of heartburn or belching can be aided by eating in moderation and avoiding oily, deep-fried or very spicy food. Reducing your caffeine intake and/or stopping smoking can also be of benefit.

     

    Preparations such as peppermint oil may help reduce belching or colic. Sleeping with your head raised on a few pillows and long-term weight loss may also help prevent heartburn.

     

    Poor control of diabetes

     

    People who regularly inject insulin are advised not to fast, as the potential risk to health – both in the short and long term – of not taking insulin is too great. People who have their diabetes under control using tablets should seek careful advice from their GP before starting a fast.

     

    Regular self-monitoring of your blood glucose is strongly advised. Low blood sugar levels (a ‘hypo’) are dangerous, and if untreated may lead to fainting or fits.

     

    Feeling dizzy, sweaty and disoriented may all suggest a hypo. If a person with diabetes has these symptoms, they should immediately have a sugary drink, or place sugar or a sugar-rich sweet below their tongue.

     

    Headache

     

    This common problem has many causes. Headaches during a fast could be due to dehydration or hunger, poor rest, or the absence of addictive substances such as caffeine or nicotine.

     

    A moderate and balanced diet, especially not missing the pre-dawn meal, taking in enough fluids and, if necessary, some painkillers such as paracetamol, can help prevent or reduce the risk of headache.

     

    Headaches can also be prevented by not exposing yourself to direct sunlight, wearing a hat when out, using sunglasses to reduce the effect of glare from the sun and relieving any tense muscles with a short, gentle massage.

     

    Dehydration

     

    Dehydration is common during a fast. The body continues to lose water and salts through breathing, perspiring and urinating.

     

    If you don’t drink sufficiently before a fast your risk of dehydration is increased. This risk is higher in older people and in those taking tablets such as diuretics.

     

    If you are unable to stand up due to dizziness, or you are disoriented, you should urgently drink regular, moderate quantities of water – ideally with sugar and salt – or Dioralyte or Lucozade.

     

    If you faint due to dehydration, your legs should be raised above your head by others, and when you awake, you should urgently rehydrate as outlined above.

     

    Constipation

     

    When you are fasting, being active, drinking regularly and eating healthily will help to keep your bowel motions regular. Include lots of fruit and vegetables in your diet and increase the fibre content of your food using bran. If the problem persists, a short course of laxatives may help.

     

    Stress

     

    Lack of food and water, changes of routine and shorter periods of sleep can cause stress. It’s important to deal with any potential sources of stress to stop any harmful effects. This can be helped by not taking on more than you can handle, not playing sports in the hot sun, controlling your anger and not smoking.

     

    Weight control

     

    Food consumed during the pre-dawn and dusk meals may lead to some unintended weight gain. But if you approach the fast with discipline, it can be an opportunity to lose weight and become healthier.

     

    Source: http://www.nhs.uk/Li...ealthrisks.aspx

     

     

     


    End of Article 4

     


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    Thank for sharing these great articles. And me to.

    Healthy habits in Ramadanicon_sunnah_smile.gif

     

    Prophet Muhammed (Pbuh) recommended breaking fast immediately after sunset. He said :- ''My people will adhere to good as long as they hurry to break their fast'' (Bukhari/Muslim)

    He also said:- ''If anyone of you is fasting, let him break his fast with dates. In case he does not have them, then with water.Verily water is a purifier' (Trimidhi/Nas'ai).

    ''And eat and drink but do not waste by extravagance, certainly He (Allah) does not like those who

    waste by extravagance'' (Quran 7:31)

    Remember that fasting detoxifies and cleanses your body; you do not want to destroy all those benefits from your efforts in one meal. The whole purpose here is to have a lighter body in order to free the soul and focus on more important spiritual matters.Ghazali 2004, wrote that satiety

    results in laziness and sluggishness of the heart: it slows down perception and awareness, while

    hunger clears the mind and purifies the heart.icon_wink.gif

    Prophet Muhammed (Pbuh) also strongly advised not to skip suhoor the meal before dawn.

    ''Eat suhoor, as there is a blessing in it'' (Sahih Ibn Majah)

    He recommended this light meal as close to dawn as we can, to be able to keep our full strength during the day, and resort to the pre-dawn meal to help you fast during the day, and resort to a midday nap to help you in your night prayers (qiyam).

    After a long day of fasting it is wise to break the fast with a light, healthy meal. Start with dates if possible.

    Dates contain a high percentage of simple sugars that are easily and quickly absorbed by the body, giving

    an immediate boost of energy and restoring normal blood sugar levels (BSL) after a long fasting day.

    Dates also provide the energy neccessary for food digestion, assimilation and absorption, thus preventing the sluggishness often felt after the iftar.

    Prophet Muhammed said:- 'There is a blessing in eating suhoor, so do not skip it. At least drink a sip of water, for Allah and His angels give their blessings to the people who eat their meal before the break of dawn'

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