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7 Tips for a Healthier Ramadan

Thu, 19 Jul 2012 02:42:21 +0100

Eat Suhur

The Prophet Muhammad, peace and blessings be upon him, highly recommend eating this pre-dawn meal before a day of fasting. While you may want to pass to catch some more sleep, remember that you can always take a catnap while you're fasting, but you won't be able to eat or drink. To make it easier, set out utensils and dry food on the table before going to bed so you can quickly eat and go back to sleep after Suhur.

Limit fat intake

That's right, limit it, don't cut it out. Otherwise, you'll have to get rid of what's considered "traditional" Iftar food in most Muslim cultures. If you're not sure what kind of food is being referred to, think fried, greasy and/or super sweet.

Follow the Prophet's golden rule of one-third

This especially needs to be said in Ramadan. We should strive to have no more than one-third food, one-third liquid and one-third air in our stomachs when eating.

Encourage dip-dunking

Fruits and vegetables get left to the wayside during regular days, let alone at Iftar time. But you can whip out those carrot sticks if you've got some tasty dips to eat them with. Check out some healthy recipes.

Walk after Iftar

Before you fall over from exhaustion after Iftar and dinner, take a short walk around the block or just around your building. The change of environment and exposure to fresh air may just wake you up in time to go for the next activity listed below.

Pray Tarawih

More great exercise, not to mention a wonderful way to build concentration, stamina and brotherhood/sisterhood.

Take a short afternoon nap

Experts say you don't need more than a 15-minute siesta to really refresh you. During lunch hour, find a quiet spot, set the alarm on your watch/cell phone and nap. This can help your body adjust to the daily Ramadan schedule that requires early waking for Suhur.

Checklist for Ramadan’s First 10 Days

Wed, 18 Jul 2012 01:19:39 +0100

For five minutes turn off your phone, get away from the laptop/computer, and other interruptions. Then, make a deep, sincere Dua to Allah that He makes this the best Ramadan of your life, especially in terms of spiritual benefit.
Start getting used to the new schedule by going to sleep early, right after Isha and Taraweeh, so you can get up in time for Suhoor.
Set the Suhoor table before bed and have a list on the fridge of what you’re going to serve so you can move a little faster in your sleepy state.
Start implementing a Ramadan meal plan so that the Lady of the House is not stuck in the kitchen most of the blessed month. Cooking and cleanup should be shared by all family members on a rotating basis.
Finish decoratingthe house in time for the first day of Ramadan so you, and especially kids, can feel the excitement.
Send ecardsand post Facebook updates wishing everyone “Ramadan Mubarak!”.
Start calculating your Zakat and brainstorm where you will give it this year.
Finalize a written list of Duas you want to make for yourself and others this Ramadan, especially before you break your fast.
Get in the habit of taking a short nap in the afternoon. Set a timer for 15 or 20 minutes and find a safe, calm place.
Put an elastic band on your wrist. Every time you feel like giving in to one bad habit you wanted to give up in Ramadan, pull on it and feel the pain of temptation.
Read the increased amount of Quran you resolved to read every day of Ramadan, whether that is one verse, one page, or one Juz.
Read Ramadan bedtime stories to the kids.
Smile. It’s Sunnah. And it’s Ramadan.
Forgive the one person you’ve held the longest grudge against. It could be a child, a parent, a cousin, or some other relative or friend.
Squeeze in some time on chores that may come up later in the month, during the last 10 days or Ramadan, so you have that time free when it arrives.
Thank Allah for His incredible Mercy toward you throughout your life and beg Him for more of it in the future, especially when we’ll need it the most, on Judgment Day.
Show mercy to someone else.

The Boy & the Apple Tree

Wed, 17 Aug 2011 02:59:46 +0100

A long time ago, there was a huge apple tree. A little boy loved to come and play around it everyday. He climbed to the treetop, ate the apples, took a nap under the shadow…he loved the tree and the tree loved to play with him. Time went by…the little boy had grown up and he no longer played around the tree every day.

One day, the boy came back to the tree and he looked sad. “Come and play with me” the tree asked the boy. “I am no longer a kid, I do not play around trees any more” the boy replied.

“I want toys. I need money to buy them.” “Sorry, but I do not have money… but you can pick all my apples and sell them. So, you will have money.” The boy was so excited. He grabbed all the apples on the tree and left happily. The boy never came back after he picked the apples. The tree was sad.

One day, the boy who now turned into a man returned and the tree was excited “Come and play with me” the tree said. “I do not have time to play. I have to work for my family. We need a house for shelter. Can you help me?” “ Sorry, but I do not have any house. But you can chop off my branches to build your house.” So the man cut all the branches of the tree and left happily. The tree was glad to see him happy but the man never came back since then. The tree was again lonely and sad.

One hot summer day, the man returned and the tree was delighted. “Come and play with me!” the tree said. “I am getting old. I want to go sailing to relax myself. Can you give me a boat?” said the man. “Use my trunk to build your boat. You can sail far away and be happy.” So the man cut the tree trunk to make a boat. He went sailing and never showed up for a long time.

Finally, the man returned after many years. “Sorry, my boy. But I do not have anything for you anymore. No more apples for you …” the tree said. “No problem, I do not have any teeth to bite” the man replied. “No more trunk for you to climb on” “I am too old for that now” the man said. “I really cannot give you anything… the only thing left is my dying roots” the tree said with tears. “I do not need much now, just a place to rest. I am tired after all these years” the man replied. “Good! Old tree roots are the best place to lean on and rest, Come, come sit down with me and rest.” The man sat down and the tree was glad and smiled with tears…

This is a story for everyone.The tree is like our parents. When we were young, we loved to play with our Mum and Dad…

When we grow up, we leave them…only come to them when we need something or when we are in trouble.

No matter what, parents will always be there and give everything they could just to make you happy.

You may think the boy is cruel to the tree, but that is how all of us treat our parents. We take them for granted we don’t appreciate all they do for us, UNTIL it’s too late. May Allah SWT forgive us of our shortcomings and may He Guide us inshaallah.

“And your Lord has decreed that you worship none but Him. And that you be dutiful to your parents. If one of them or both of them attain old age in your life, say not to them a word of disrespect, nor shout at them but address them in terms of honour. And lower unto them the wing of submission and humility through mercy, and say: ‘My Lord! Bestow on them Your Mercy as they did bring me up when I was small.’ ” [Al-Qur’an 17:23-24]

Seven Strategies to Train Kids this Ramadan By: Shehnaz Toorawa – SoundVision.com

Tue, 02 Aug 2011 01:37:32 +0100

The Prophet Muhammad "No father has given a greater gift to his children than good moral training." (Tirmidhi), peace and blessings of God be upon the Prophet.

The many aspects of Ramadan--fasting, prayers, moral values, charity, Quran, family, Eid-- provide a valuable opportunity to train kids. Whether they are your own kids or kids you teach, education or training isn't an automatic or easy process. Children don't bring empty minds and fill them with what we say. Training requires effort, energy and a few techniques to take off.

Here are some training tips and techniques to transform your children's minds and memories this Ramadan:

Let them get their Hands Dirty

"The great aim of education is not knowledge, but action."
Herbert Spencer

Children learn by "doing". On average, students retain 75 percent of a lesson when they learn through hands-on activities compared to five percent through a lecture or 10 percent through reading (Brunmer, Jerome, "The Process of Learning").

If, for example, you want to teach your kids the concept of Zakat, get them to help you calculate your Zakat, decide where to send the money, and mail the envelopes. Action and implementation can occur while children learn, not necessarily after!

The Prophet used to take his daughter Fatima with him when he went for prayer at the Kaba in Makkah. Later, in Madinah, he would bring his grandchildren, Hassan and Hussain, to the Masjid as toddlers before they knew how to pray.

A concept becomes real and important to children when they experience it rather than simply read about it. They'll remember how to do it years later when you may catch them telling their friends, "I've been calculating Zakat since I was a kid!"

Involve their Emotions

When children get emotionally involved in an activity, they rarely want to leave it. Video games and TV shows target children's emotions. As parents and educators, we can use the same technique for training.

Stories, songs, skits, crafts and games grab children's emotions. Once a child is interested and excited, she is more likely to stay attentive till the end and get the message you want to give. Just as we remember events in our lives that were emotionally significant, children remember concepts learned through activities that were "fun", "funny", "exciting" or "different".

Don't be afraid to stir some fun into your training—you don't have to lose any content. Write a song about Eid, create a Hadith treasure box, organize a Ramadan trivia night, or read a story about Ramadan in Madinah. If they enjoy it, the kids will come back for more!

Reveal the Purpose

We often hear students complain, "Why do we have to do this?" or "This math exercise is pointless". Unfortunately, we often hear responses like, "Because I'm telling you to," "Because you have to", or worse, "You'll get a new CD player if you finish the book".

Like us, if children don't see the purpose or importance of an action, they won't have the motivation to complete it. To avoid getting similar comments from your kids about prayer or fasting, make sure they understand the purpose. Before you begin any lesson, whether it's a story about the Companions of the Prophet or an Eid craft, explain exactly why you are the doing the activity and what benefits the children will gain from it.

Remind your children that they are doing acts of worship to please Allah, not you. Explain why we need to please Allah and how every action, including washing dishes or math homework, will help us achieve that goal. If children are praying only to please you, when you leave, their motivation and prayers will disappear.

If children are motivated to fast Ramadan or complete the Quran for a material incentive (like a CD player), they may never develop a love of Allah or an intrinsic desire to perform the action. They may, instead, learn to value material rewards and when the rewards disappear, the actions may disappear with them.

Help your children understand that, for Muslims, rewards don't necessarily come in this life. They may have to wait for the bigger and better rewards of the hereafter.

Highlight the Big Ideas

"Education is what remains after one has forgotten everything he learned in school."
Albert Einstein

Ask yourself how many equations or formulas you remember from your Grade 12 Math textbook. It may be five or two or none. Let's be honest - most of us retained very little of the details we learned.

Children will not retain all the Fiqh rulings of Zakat or Wudu or SalahÉ.and they won't need to! Make sure the little that they retain is exactly what you want them to remember. Focus on the big ideas, such as the awareness that Allah is watching us, that we get our rulings from the Quran and the Sunnah, that prayer is a means of self-purification, etc. Repeat these ideas every day in different ways. While your children instil these principles in their minds, show them how to learn the rest on their own, when they need it.

Help your kids learn "how to learn". Teach them where to find the Fiqh information they need or how to do research on a topic and who to ask for information. They will be better prepared if they master the basics and know how to get the specifics. Memorizing every ruling will be a waste of their time and yours.

Let them Lead!

Children often take responsibilities more seriously than adults. The Prophet, peace and blessings be upon him, appointed young adults like Ali, Anas and Usamah ibn Zaid, young adults, for important assignments that sometimes required them to lead even older and more experienced Companions.

Give children leadership over important tasks and step out of the picture. Assign one child to wake up all his siblings for Suhur. Let someone else be in charge of updating the Iftar time every evening. Allow the children to plan, budget and buy Eid gifts for all the relatives. Let them choose which task they want to "be in charge of".

Allow children to make mistakes and realize on their own what they should have done. Experience often trains better than instruction. Once a child goes out into the cold without a jacket, he'll remember, before you can remind him, to put on his jacket next time.

Train kids to be responsible for their own learning. If a child asks, "Does brushing teeth break my fast?" a simple "yes" or "no" may give her the answer, but won't provide any long-term training. Ask her instead, "Where can you look to find that answer? Let's do some research."

Begin the month of Ramadan by asking your children to do a research project on what breaks the fast and what does not. If they find the information themselves, they are likely to remember it and know exactly where to get it again next year.

"The only person who is educated is the one who has learned how to learn and change."
Carl Rogers

Get Excited!

"Education is not the filling of a pail, but the lighting of a fire."
W. B. Yeats

Kids catch on to your enthusiasm. Show some excitement and passion about the topic you're teaching. Show your kids that you "can't wait" for Ramadan to begin. Be cheerful at prayer times. Decorate the house in anticipation of Eid.

The Prophet, peace and blessings be upon him, taught by example. His character and actions motivated people to love and emulate him. Be the example you want your kids to be. Make a genuine effort to love the activities you want your kids to love.

Combine Love with Learning

Abu Huraira reported that al-Aqra' b. Habis saw the Prophet, peace and blessings be upon him, kissing Hasan (his grandson). He said: I have ten children, but I have never kissed any one of them, whereupon Allah's Messenger, peace and blessings be upon him, said: He who does not show mercy, no mercy would be shown to him. (Muslim)

Show children that you love them, regardless of how they perform. Allow each child to progress at his own pace. Saying, "look at your cousin Aminah—she's already finished the fifteenth juz", will only lower your child's self-esteem and discourage what she's already accomplishing.

Excessive competition and comparison can often result in helplessness and lack of motivation for children who learn in different ways or at a slower pace. Allow children to judge their own progress and compare themselves to their former level rather than that of others.

A Checklist For Ramadhan (from Islamic Thinking website)

Mon, 25 Jul 2011 23:31:33 +0100

1. Ask Allah to enable you to reach Ramadan and to get the most out of it as the Salaf (early generation of pious people) used to do.

2. Intend to fast every day with Iman and pure intention seeking the reward from Allah alone. The Prophet peace be upon him said, “Whoever fasts in Ramadan with Iman and seeking reward (from Allah) his past sins will be forgiven”. (Bukhari)

3. Read the whole Qur’an at least once as the Prophet peace be upon him did.

4. Have Suhoor as the Prophet peace be upon him said, “Have Suhoor because it is blessed”.

5. Make Du’a during the fast because the Prophet peace be upon him said that three people’s supplication is not rejected one of them is the fasting person. Ask for the good of this life and the next for yourself, your family and Muslims in general.

6. Make Dua before opening the fast. The Prophet peace be upon him said, “The fasting person has a supplication that is answered when he opens his fast”.

7. Give Sadaqah and be good to people. The Prophet peace be upon him was the most generous of people and he was most generous in Ramadan.

8. Avoid anything that diminishes the fast such as, lying, backbiting, cheating, getting angry. The Prophet peace be upon him said “Whoever does not give up false statements (i.e. telling lies), and evil deeds, and speaking bad words to others, Allah is not in need of his (fasting) leaving his food and drink.” [Bukhari]

9. Do not eat too much after Iftar.

10. Ask for forgiveness since this is the month Allah frees people from the fire.

11. Pray At-Tarawih with Khushoo. If you pray in the Masjid complete the Salah with the Imam. If you pray at home prolong the Salah as long as you can. The Prophet peace be upon him said, “Whoever prays during Ramadan with Iman and seeking reward (from Allah) his past sins will be forgiven”.

12. Feed the poor and invite others for Iftar. The Prophet peace be upon him said, “Whoever gives Iftar to someone fasting he will have the same reward without decreasing the reward of the person fasting”.

13. Try harder the last ten nights especially the odd nights. The prophet would strive in Ramadan more than he would in any other month and more so in the last ten days.

14. Say this Dua in the nights that Laitul-Qadr is likely to fall on: Allhumma innaka afuwun tuhibbul-afwa fa’fu anni (O Allah you are Forgiving and love forgiveness so forgive me).

15. Ask Allah to accept all your good actions during this month.

O you who believe, fasting is decreed for you, as it was decreed for those before you, that you may attain salvation. (Quran, 2:183)

Secrets of being HAPPY in Marriage by Light of Islam

Thu, 23 Sep 2010 02:08:13 +0100

A man and his fiance were married. It was a large celebration. All of their friends and family came to see the lovely ceremony and to partake of the festivities and celebrations. A wonderful time was had by all.

The bride was gorgeous in her white wedding gown and the groom was very dashing in his black tuxedo. Everyone could tell that the love they had for each other was true.

A few months later, the wife comes to the husband with a proposal: "I read in a magazine, a while ago, about how we can strengthen our marriage." She offered.

"Each of us will write a list of the things that we find a bit annoying with the other person. Then, we can talk about how we can fix them together and make our lives happier together."

The husband agreed. So each of them went to a separate room in the house and thought of the things that annoyed them about the other. They thought about this question for the rest of the day and wrote down what they came up with.

The next morning, at the breakfast table, they decided that they would go over their lists.

"I'll start," offered the wife. She took out her list. It had many items on it. Enough to fill 3 pages, in fact. As she started reading the list of the little annoyances, she noticed that tears were starting to appear in her husbands eyes.

"What's wrong?" she asked. "Nothing" the husband replied, "keep reading your list."

The wife continued to read until she had read all three pages to her husband. She neatly placed her list on the table and folded her hands over top of it.

"Now, you read your list and then we'll talk about the things on both of our lists." She said happily.

Quietly the husband stated, "I don't have anything on my list. I think that you are perfect the way that you are. I don't want you to change anything for me. You are lovely and wonderful and I wouldn't want to try and change anything about you."

The wife, touched by his honesty and the depth of his love for her and his acceptance of her, turned her head and wept.

IN LIFE, there are enough times when we are disappointed, depressed and annoyed. We don't really have to go looking for them.

We have a wonderful world that is full of beauty, light and promise.

Why waste time in this world looking for the bad, disappointing or annoying things when we can look around us, and see the wondrous things before us?

What After Ramadan? Adapted from "Wa maadha ba`da Ramadaan", by Dar Al-Watan (120)

Sun, 12 Sep 2010 12:13:36 +0100

AlHamdulillahi wa kafaa, was-Salatu was-salamu `alaa `ibaadihi-lladheena Stafaa

We leave the blessed month of Ramadan, its beautiful days and its fragrant nights. We leave the month of the Qur'an, taqwa, patience, jihad, mercy, forgiveness and freedom from hellfire…

Have we fulfilled the requirements of taqwa and graduated from the Ramadan school with the diploma of the god-fearing?

Have we fought our souls and desires and defeated them, or have we been overtaken by our customs and blind imitations?

Have we performed our actions in a way that fulfills the conditions for receiving mercy, forgiveness and release from the Fire?

Many questions and numerous thoughts come to the heart of the sincere Muslim, who asks and answers with truthfulness.

What Have We Gained From Ramadan?

Ramadan is a school of iman and a 'stop to recharge one's spiritual batteries' - to acquire one's provision for the rest of the year...

For when will one take a lesson and change for better if not in the month of Ramadan?

The noble month is a true school of transformation in which we change our actions, habits and manners that are in variance with the Law of Allah 'azza wa jall. “Verily, Allah does not change the condition of a people until they change what is in themselves.” [Ar-Ra`d, 11]

If you are from those who benefited from Ramadan, fulfilled the requirements of taqwa, truly fasted the month, prayed in it with truthfulness, and strove against you soul, then praise and thank Allah, and ask Him for steadfastness upon it until you meet your death.

Be not like one who has sewn a shirt and then destroyed it... Have you seen one who sewed a shirt or thawb, so when she looked at it, she liked it. Then she destroyed it pulling a thread by thread for no reason. What would people say about such a person?! Or have you seen one who earns a fortune trading throughout the day, then when the night comes, he throws away all that he earned, dirham by dirham. What would people say about such a person?!

This is the condition of one who returns to sinning and evildoing after Ramadan and leaves obedience and righteous actions. So after he was favored with the blessing of obedience and enjoyment of communicating with Allah he returned to the blaze of sins and evil actions. How evil are the people who know Allah only in Ramadan!

My dear ones,

falling short in one's commitment to Islam after Ramadan is manifested in many ways, including:

1 – Men leaving the five prayers in congregation, after they filled mosques for Taraweeh prayers, thus going to the masjid for recommended prayers and leaving obligatory ones.

2 – Return to musical entertainment, forbidden films, women displaying their adornment beyond that which ordinarily appears thereof, free mixing etc.

This is not thankfulness for blessings and favors, nor is it the sign of acceptance of one's actions, rather this is opposition to favors and absence of thankfulness.

These are from signs of one's deeds not being accepted – and Allah's refuge is sought – for one who truly fasts rejoices on the occasion of `eid, praises his Lord for helping him complete the fast, and remains fearful that Allah may not accept his fasting, just as the Salaf would continue asking for acceptance of their actions in Ramadan for six months after it.

From signs that one's deeds are accepted is that he or she has improved in his or her obedience to Allah `azza wa jall. “And remember when your Lord proclaimed, 'If you are grateful, I will surely increase you [in favor]…” [Ibrahim, 7] Increase you in good, faith and righteous actions. So if the servant is truly thankful to his Lord, you will see him guided to more obedience and distanced from sinfulness. Thankfulness is leaving sins, as the early Muslims said.

“And worship your Lord until there comes you to the certainty [i.e. death].” [al-Hijr, 99]

The Muslim must continuously be in the state of obedience of Allah, firm upon His Sharee`ah, steadfast upon His Deen, so that he or she is not of those who worship Allah only during one month or only in one place. Rather, the believer knows that the Lord of Ramadan is also the Lord of other months, and that He is the Lord of all times and places, so he is steadfast upon the Sharee`ah of Allah until he meets Him while He is pleased with him. Allah ta`ala said, “So remain on a right course as you have been commanded, [you] and those who have turned back with you [to Allah].” [Hud, 112] And, “So take a straight course to Him and seek His forgiveness.” [Fussilat, 6] And the Prophet, sallallahu `alayhi wa sallam, said, “Say 'I believe in Allah', then be steadfast.” [Muslim]

-- If the fasting in Ramadan has ended, then there remains voluntary fasting, such as fasting six days in Shawwal, on Mondays and Thursdays, the three days in the middle of the month, the days of `Aashoora and `Arafat, and others.

-- If standing in prayer at night during Ramadan has ended, then there remains voluntary night prayer throughout the year. “They used to sleep but little of the night.” [Adh-Dhaariyaat, 17]

-- If the charity in Ramadan and zakat ul-fitr have ended, then there is the obligatory Zakat, and also there are many other open doors to charity, voluntary actions and jihad.

-- Reading of the Qur'an and contemplating it is not only for Ramadan, rather it is for all times.

Righteous actions are for all times and all places, so strive – O my brother and sister – and beware of laziness. And remember that it is not allowed for us to leave the obligatory actions or delay them, such as the five daily prayers on time, in congregation etc.

And do not fall into forbidden actions, such as forbidden sayings, food and drinks, or by looking at or listening to what is forbidden.

Be steadfast and upright upon the Deen of Allah at all times, for you do not know when you'll meet the Angel of Death. Beware of him taking you while you are in a state of sin. “O Allah, Who turns the hearts, keep our hearts steadfast upon Your Deen.”

I ask Allah to accept from us and you our fasting, our prayers and other righteous actions, that our condition after Ramadan be a better one, that the state of our Ummah improves, that we are granted honour and that we truly turn to our Lord…Ameen

Food Habits Tips During Ramadhan by Dr. Mushfiq Khan

Wed, 08 Sep 2010 04:13:15 +0100

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.

Come Ramadhan, our diet is radically altered. Our meals get condensed in mornings and evenings, with no intake in-between for an extended period of time. For some of us, the intake of oily foods skyrockets. These changes in diet aren't well received by everyone.

Dr. Farouk Haffejee of the Islamic Medical Association of South Africa (Durban) has created a list of recommendations for dealing with Ramadhan in a healthy fashion. They deal with common problems encountered in Ramadhan.

Dr. Haffejee suggests that in the month of Ramadhan, "our diet should not differ very much from our normal diet and should be as simple as possible." He says that our diet should maintain our normal weight, although he does mention that if one is over-weight, Ramadhan is a good time to shed some pounds.

He also recommends foods that last longer.

"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," writes Dr. Haffejee.

Slow-digesting foods are foods that contain grains and seeds such as barley, wheat, oats, semolina, beans, lentils, wholemeal flour, and unpolished rice. These are called complex carbohydrates.

Fast-burning foods are foods that contain ingredients such as sugar and white flour. They are called refined carbohydrates.

According to Dr. Haffejee, whole wheat, grains, seeds, vegetables (like green beans, peas, and spinach), fruit with skin, dried fruit (such as dried apricots, figs, prunes, and almonds) are all examples of fibre-containing foods.

Dr. Haffejee says that meals in Ramadhan should be well-balanced, and they should contain foods from each food group, such as fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products.

He discourages fried foods that some of us are addicted to.

"Fried foods are unhealthy and should be limited. They cause indigestion, heart-burn, and weight problems," Dr. Haffejee points out.

Below are Dr. Haffejee's recommendations for a Ramadhan diet:

AVOID:

Fried and fatty foods.
Foods containing too much sugar.
Over-eating especially at suhoor.
Too much tea at suhoor: 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 suhoor so that the food lasts longer making you less hungry.
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.

Below, Dr. Haffejee has listed common health issues faced in Ramadhan, their causes, and their remedies:

CONSTIPATION

Constipation can cause piles (haemorrhoids), 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 and brown flour when making flatbread.

INDIGESTION AND WIND

Causes: Over-eating. Too many 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, and 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 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 suhoor. The body produces too much insulin causing the blood glucose to drop.

Remedy: Eat something at suhoor and limit sugar-containing foods and drinks.

Caution: Diabetics may need to adjust their medication in Ramadhan. 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 a burning feeling in the stomach area under the ribs and can extend up to 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 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.