In view of the long hours of fasting, we should consume slow digesting foods including fibres 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).

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 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.

Common medical problems and their solutions

Constipation: Constipation can cause piles (haemorroids), fissures (painful cracks in anal canal) and indigestion with a bloated feeling.

Too much refined foods, too little water and not enough fibre in the diet can cause constipation.

Avoid excessive refined foods, increase water intake, use bran in baking, brown flour when making roti to get remedy for constipation.

Indigestion and wind: Over-eating and too much fried and fatty foods, spicy foods, and foods that produce wind e.g. eggs, cabbage, lentils, carbonated drinks like Cola produce gas and indigestion.

Do not over-eat, drink fruit juices or better still drink water to avoid these problems. Avoid fried foods, add ajmor to wind-producing foods.

Lethergy: 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 during fasting hours in Ramadan.

Too little fluid intake, decreased salt intake usually cause these problems.

To get remedy, keep cool, increase fluid and salt intake.

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 Ramadan. They should consult a physician.

Headache: Caffeine and tobacco-withdrawal or doing too much in one day, lack of sleep, hunger usually cause headache as the day goes by and it 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.

Cut down caffeine and tobacco slowly starting a week or two before Ramadan. 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 of low blood sugar in non-diabetics are having too much sugar i.e. refined carbohydrates especially during the meal before Dawn (sehri or suhur). The body produces too much insulin (hormone that lowers blood glucose) causing the blood glucose to drop.

To avoid the problem eat something at suhur (sehri) and limit sugar-containing foods and

drinks.

Diabetics may need to adjust their medication in Ramadan. Consult a diabetologist in this regard.

Muscle cramps: Inadequate intake of calcium, magnesium and potassium foods may cause muscle cramp.

Eat foods rich in the above minerals e.g. vegetables, fruit,

dairy products, meat and dates.

Those on high blood pressure medication and with kidney stone problems should consult their doctors.

Peptic ulcers, heart burn, gastritis and hiatus hernia: Increased acid levels in the empty stomach in Ramadan aggravate the 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 Ramadan.

Kidney stones: Kidney stones may occur in people who have less liquid to drink. Therefore, it is essential to drink extra liquids so as to prevent stone formation.

Joint pain: The increased pressure on the knee joints during Salat (Prayer) and pain due to this may aggravate during Ramadan. In the elderly and those with arthritis this may result in pain, stiffness, swelling and discomfort.

Lose weight so that the knees do not have to carry any extra

load. Exercise the lower limbs. Being physically fit allows greater fulfillment, thus enabling one to be able to perform salat with ease.