Ramadhan Health Guide MAXIS

8/6/2019 Ramadhan Health Guide MAXIS

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A Guide To Healthy Fasting

Ramadan Hea

Guide

My Wellness, My Choice


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ForewordThe Islamic month of Ramadan is u

good wishes to all our Muslim collea

For Muslims , Ramadan is a period of personal restrain

time to empathise with those who are less fortunate a

the greatest blessings is health. So Ramadan is also

physical well-being, as well as their spiritual well-being

It is in this spirit that we have put out this guide. This is

and family. We hope it will help you and your loved on

fasting, make more informed choices, minimise compl

If youre reading this and you are not a Muslim, youre man insight into what your Muslim friends and colleagues



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Eat of the good and wholesomefor your sustenance, but indulgeThe Quran, Chapter 20, Verse 81


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The Spirit of RamadanIf we think about the practice of fasting across different religions in the world,

a common trait we notice is that they all entail abstinence from one form of

physical indulgence or another.

The objective is to stop eating and drinking for some time in order to help

shift focus from physical to more spiritual concerns.


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Technically, the body enters a fsource of nutrients and glucose

the last meal.

The body then resorts to using

muscles to provide energy.

Later in the fast, once stores of

energy for the body.

If no food is eaten over many dfrom the breakdown of muscle

Fasting during Ramadan is only

replenished at pre-dawn and d

1.

2.

3.

4.

5.

LiverThe bodys main controller

of energy reserves. During

fasting the liver releases

sugar by breaking down

stores in the organ.

StomachAcid production by the

stomach is reduced

during fasting

PancreasNormally produces insulin.

During fasting insulin

production is shut downand hormones that tell the

liver and muscles to

release sugar stores are

produced. Production of

digestive juices is also

reduced.

Large IntestineAbsorbs a lot of the water

from food and second to

the kidney in maintaining

water balance in the body.

Gall BladderConcentrates bile during

the fast in readiness for

the next meal.

Small IntestineDigestive juices

production is shut down

and there are regularcontractions of the whole

small intestine once every

4 hours.

Wha

tha

ppens

toy

1

2


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Is Fasting Good for YouFasting in Ramadan provides a great opportunity to burn

excess fat, which can lead to weight loss, better control ofdiabetes, lower blood pressure, reduce blood cholesterol

and removal of toxins from the body.

Once the body has acclim

endorphins are released makes us less susceptib

thought to increase alertne


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Fasting Not Feasting

Balance You

Fasting is not about Feasting. Its about abstinence and self-control.

There is no need to load up. Your body does not need extra food. It has built-inmechanisms to adjust metabolism. Work with your body and give it a little time

(4-7 days) to adjust.

Youre probably burning less energy. Most people are less physically active when

fasting. Which means you need less, not more food.

Remember this to help control the urge to over-eat

Make half yourplate fruit andvegetables

Choose fresh,

local produce

Use thisas a guide andthink about

what goes onyour plate


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Tips for Sahur Tips for Buka Puasa

Dont skip it! Its one of the most important meals

during Ramadan

Choose complex, slow-digesting carbohydrates. They will help to control hunger

during the fast. Foods that contain grains and seeds are good sources of complex

carbohydrates e.g. barley, wheat, oats, millet, semolina, beans, lentils, wholemeal

breads and brown rice.

Add some servings of fruit to your Sahur e.g. slices of papaya and watermelon.They can help to reduce the build up of acid in the stomach and avoid that

burning and heavy feeling.

Avoid gorging yoursel

over-eat

Break your fast with dates and eithe

The initial small intake of food, follow

hormones produced by the brain. T

Choose some refined, fast-digested

sugar levels up. Foods containing woverdo it!


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General Tips

Drink plenty of water, especially

between buka puasa and going to

bed. Limit sugary drinks

Make healthier food choices e.g. baked

or grilled instead of fried, mee soup or

laksa instead of fried mee or curry

Prepare or serve sweet

deserts in smaller

portions with less sugar

Avoid tea and coffee they can

cause loss of fluids and minerals

As always, eat plenty of fresh fruit

and vegetables

Fosa

sh

T

a

g


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DatesA Ramadan Superfood

VitaminsContain high levels of vitamin B6,

niacin, pantothenic acid, folate,

riboflavin, vitamin A, K and thiamin.

MineralsContain a reported 10 differentminerals, including: selenium, copper,

potassium and magnesium. High

potassium and low sodium make

dates ideal for those with

hypertension.

EnergyConsidered one of the best energy

boosting foods. They are

power-packed with natural sugars .

FibreA handful of dates is about 3g of fibre 12% of the daily value. Fibre is essential to

promote healthy digestion and prevent

over-eating. It also helps to mop up exces

cholesterol and fat in the blood.


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organise yourschedule


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Take SpecialCareConsult a Doctorabout the safety of fasting for your circumstances. Especially if you have an

existing health condition, or are pregnant.

If you are diabeticbe very cautious if you decide to fast. Ask for and always follow your doctors

advice.

Watch out for...the symptoms of low blood sugar (Hypoglycaemia): Confusion, abnormal

behaviour, blurred or double vision, heart palpitations, tremors, cold sweats,

feinting or seizures. Break your fast if you experience these symptoms and

consult a doctor immediately.

If youre taking medidont forget to ask your doctor about

suit the requirements of fasting.


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QSmo

You can stop fr

You can s

And spend in the way of Allah and do notthrow [yourselves] with your [own]

hands into destruction~ Al-Baqarah 2:195


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This guide is brought to you by

Edited and Compiled byDr Waqas A. Awan BSc, Mres, PhD (Cantab), ARCS

ResearcherDr Khairina Tajul-Arifin

For questions and commentsEmail: [email protected]

Tel: 03 83191 262


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