Excessive eating during the holy month of Ramadan contradicts the principle aim and spirit of fasting and can be seen as a reflection of weak discipline and irresponsibility

The Islamic holy month of Ramadan is a month where believers learn to exercise self -control. Fasting is the greatest exercise not only in self-control but also improvement in physical and mental level and gives the digestive tract of your body a healthy rest. By resting the digestive tract from dawn to sunset, these energies may be used by the body elsewhere. Most people report having much greater mental clarity, a better believe and emotional serenity when fasting.

In view of the long hours of fasting we interviewed Dr Hassan Azadeh Medical Director of “BAFROW” in the Gambia and the adviser to point Health matter’s column about some advice on diet and health guidelines during the fasting month of Ramadan on the request from a significant number of point readers.

HM: Dr A zadeh, you are a Muslim yourself and also a senior Medical Professional, treating, as we learned over 50/60 patients for various medical conditions at BAFROW’S clinics every day. What are your medical advice on how to avoid some common health problems encountered in Ramadan by people with ill health and fasting?

DR: Ramadan fasting has spiritual, physical, psychological and social benefits and can be good for one’s health, personal development and more importantly is a month when believers learn to exercise self- control. A major fact of this is the abstinence from food and drink to all adult and healthy people during the hours of sunrise to sunset. Health issues during Ramadan also affect elderly, the weak, women who are pregnant or nursing mothers and their babies. Being aware of the health issues and getting prepared appropriately for the effects of your health condition is tremendously important during the fasting month.

Although the sick are exempted, many continue to fast and therefore abstain not only from eating and drinking water but in chronically ill people also from consuming oral medicine and nutritional fluids. During the month of fasting the metabolic rate of a fasting person slow down and the long period of fasting during the day and the choices for few meals that are consumed can have a major impact on health, energy, and digesting system. There is a large body of research for many years regarding the impact of fasting on the body. In general, weight loss and a reduction of blood sugar is most apparent result.

The goal of nutrition during the pre-dawn and post-duck hours should provide a balance of the healthy nutrition, vitamins, and minerals as well as sustainable energy during the day and nutrients for recovery in the evening. This can be accomplished by selecting the right types of foods for the various Gambian traditional and local meals in Ramadan.

Consuming excessive food at iftar (the food eaten immediately after sunset to break fast), dinner and/or sahar (the food eaten half an hour to one hour before dawn) is absolutely unhealthy and indeed irresponsible behavior. There is a concern that it is becoming customary for some to “stock up” that more consumed during this time than in the course of several other months combined. This can be seen as a reflection of weak discipline and wrong doing not only during the month of Ramadan but also thereafter too.

Ramadan fall this year in the hottest and raining period in the Gambia and most of health problems are likely to arise in people with ill health in extremely high temperature, stressful humidity and also undoubtedly from inappropriate diet, over-eating and lack of sleep.

HM: Dr Azadeh what are your advice on keeping , a healthy diet during the holy month of Ramadan?

DR: Please consider my very first advice that your diet during Ramadan should not differ much from a normal healthy, balanced diet and should be as simple as possible.

The dietary guidelines based on variety, moderation and balance holds true during Ramadan as well. A balanced diet improves blood cholesterol profile, reduces stomach activity, and prevents constipation and other digestive problems. This contributes to an active and healthy lifestyle. Once this healthy lifestyle achieved during the fasting month one should continue the time after the Ramadan with similar healthy diet plan.

Medical problems like constipation, muscle cramps, stomach ulcer, heart bum, kidney stones are a result of too much fried and fatty foods, too much refined foods, too little water and not enough fiber in the diet during fasting.

In contrast fried and very spicy foods (too much of hot red Gambian pepper) and food containing too much oil must be limited during Ramadan and thereafter. These kind of unhealthy foods caused indigestion, heart burn, and long- term over-weight problems.

Fasting can often increase stomach acidity level, causing a burning feeling, heaviness in the stomach and a sour mouth. This can be overcome by eating foods rich in fiber such as whole wheat bread, vegetables, humus, beans and fruits.