Introduction
Allah has given us our health as amana or trust, and it is a violation to
knowingly and willingly break this trust by harming our health. Physical health,
as in other areas of our lives requires us to manage certain habits and
activities. For many of us this requires a degree of self-control and
discipline.
What to Eat and How to Manage your Diet during Ramadan
A diet that has less than a normal amount of food but is sufficiently balanced
will keep you healthy and active in Ramadan, allowing you to carry on normally
at work and to participate in family life. Fasting can improve your health, but
without the right diet can worsen it! The main focus is not the fast itself but
rather what is consumed in the non-fasting hours.
During Ramadan there is ample time to replenish energy stores at pre-dawn and
dusk meals. A balanced diet and adequate fluid intake is essential between
fasts. The kidneys are very efficient at maintaining the body’s water and salt
balance however, these can be lost through sweating. To prevent muscle
breakdown, meals must contain ‘energy foods’, such as carbohydrates and some
fat.
Suhoor, the pre-dawn meal, should be a wholesome, moderate meal that is filling
and provides enough energy for many hours. It is important to include
slowly-digested foods. Complex carbohydrates are foods that will help release
energy slowly during fasting and are found in grains and seeds, like barley,
wheat, oats, millet, semolina, beans, lentils, wholemeal flour, basmati rice,
etc. Fibre-rich foods are also digested slowly; these include bran, whole wheat,
grains and seeds, potatoes with the skin, all types of bread and breakfast
cereals, vegetables such as green beans and fruit such as apricots, prunes,
figs, etc.
Iftar is the meal which breaks the day’s fast. This meal could include dates,
following the Prophetic tradition. Dates will provide a refreshing burst of
energy; fruit juices will have a similar effect. The meal should not become a
feast full of fried savouries and sweets as this will make you lethargic and you
will find it difficult to function. Your food intake should be simple and not
differ from the normal everyday diet. It should contain foods from all the food
groups such as fruits, vegetables, bread, cereals, potatoes, meat, fish, dairy
foods and foods containing moderate amounts of fat and sugar.
How to observe Ramadan safely and still keep healthy
Allah intends for you ease and He does not want to make things difficult for
you. 2:185
Gastric Problems
Those who are on medication for indigestion (such as Gaviscon, Zantac) or proton
pump inhibitors (such as Losec, Zoton or Nexium) are advised to continue taking
them, at the pre-dawn meal. Heartburn or belching can be eased by eating in
moderation and avoiding oily, deep-fried or 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.
Diabetes
Those injecting insulin must consult with their GP prior to fasting and find out
if they can fast safely given their health condition as the short and long term
potential risk to health, of not taking insulin is too great. According to the
Islamic ruling you can take Insulin while fasting on the basis that it is purely
for medical use and does not constitute nutritional consumption. If fasting is
not recommended by the GP on a permanent basis the Islamic ruling is that they
should not fast during Ramadan and instead should make a charitable contribution
(fidyah).
People who have their diabetes under control using tablets should discuss any
changes to their drug regime with their GP before Ramadan, so they can fast
safely. Low blood sugar levels (a ‘hypo’) is dangerous, and if untreated may
lead to fainting or fits, and hence must be strictly avoided. Diabetics with
further complications, such as angina or heart failure, stroke, retinopathy (eye
disease), nephropathy (kidney disease) or neuropathy (nerve disease of
feet/hands with numbness/loss of feeling) should seek advice from their GP
before starting a fast.
Dehydration
Harmful levels of water loss could occur if you are poorly hydrated before
commencing the fast, and/or could be made worse by physical activity and the
weather. If you produce very little or no urine, feel disorientated and
confused, or faint due to dehydration, Allah (SWT) has given permission in the
Quran to break the fast. Islam does not require you to harm yourself in
fulfilling the fast. If a fast is broken, it will need to be compensated by
fasting at a later date when health is better.
Illnesses
Other common diseases such as high blood pressure and asthma are controlled
using medication that needs to be taken regularly every day of the year. This is
necessary in order to avoid possible complications from the inadequate control
of disease, such as a stroke or an asthma attack. A consultation with your GP
should provide an opportunity to discuss any potential options for completing a
fast safely, while continuing to control your disease. If the GP/doctor says you
have to use the inhaler, the Shari’ah allows the use of the inhaler in this
instance. With the use of medication for any other chronic diseases such as high
blood pressure, if the GP/doctor says you have to use it as it may be harmful to
your health, you are exempt from fasting and you should then make a charitable
contribution (fidyah).