Healthy Drinks and Food for Ramadan
During Ramadan, we need something different to drink and more energetic as well because of the intense heat and long hours fasts. The drinks that are mostly associated with Ramadan are milk shakes, apple juice, fresh juices and milk. Drinks for Ramadan and nutrients of Ramadan drinks are given in this article.
Milk shakes:
Usually milk shake is associated with the mango because people like to drink mango milk shake very much. Mango shake is very tasteful but you should not drink it more than once a day because it is not healthy. Except mango, you can drink the date’s shake that is very healthy and full of energy.
Usually milk shake is associated with the mango because people like to drink mango milk shake very much. Mango shake is very tasteful but you should not drink it more than once a day because it is not healthy. Except mango, you can drink the date’s shake that is very healthy and full of energy.
Milk:
No other liquid is better than milk especially for “Sehri”. It not only provides you the calories but also gives you calcium. If you don’t like milk then you can mix Ovaltien in it, which is available in many flavors or you can add saffron in milk to get a different taste.
No other liquid is better than milk especially for “Sehri”. It not only provides you the calories but also gives you calcium. If you don’t like milk then you can mix Ovaltien in it, which is available in many flavors or you can add saffron in milk to get a different taste.
Strawberry juice:
Strawberry drink is best for summers and Ramadan as well because it is a rich source of energy and it provides calories to the body so you can consider this tasty drink for Sehri and Aftari.
Strawberry drink is best for summers and Ramadan as well because it is a rich source of energy and it provides calories to the body so you can consider this tasty drink for Sehri and Aftari.
Tea or coffee:
Most of the people are habitual of drinking hot drinks like coffee and tea, which is not healthy because these drinks increase you thirst. Ice tea or ice coffee is better than tea and coffee; best for Ramadan.
Most of the people are habitual of drinking hot drinks like coffee and tea, which is not healthy because these drinks increase you thirst. Ice tea or ice coffee is better than tea and coffee; best for Ramadan.
Water:
Nobody can deny the importance of water as it is important to not only quench the thirst but also needed by the human body for proper functioning of internal systems. In Ramadan, you should drink 3 – 4 glasses of water in Sehri and 4-5 glasses in Aftari to meet the body requirements.
Nobody can deny the importance of water as it is important to not only quench the thirst but also needed by the human body for proper functioning of internal systems. In Ramadan, you should drink 3 – 4 glasses of water in Sehri and 4-5 glasses in Aftari to meet the body requirements.
Watermelon juice:
This juice is considered as the best source to keep your body and skin hydrated. It also helps to produce hemoglobin. For making water melon juice, take a water melon, cut it into small pieces, put it in the blender, add ice cubes and blend it very well. You can also add lemon juice and salt in it.
This juice is considered as the best source to keep your body and skin hydrated. It also helps to produce hemoglobin. For making water melon juice, take a water melon, cut it into small pieces, put it in the blender, add ice cubes and blend it very well. You can also add lemon juice and salt in it.
Lemon Shikanjbeen:
An awesome drink for Ramadan is lemon Shikanjbeen with mint leaves and it has no side effects.
An awesome drink for Ramadan is lemon Shikanjbeen with mint leaves and it has no side effects.
Mint and peach green tea:
For making green tea of mint and peach, take two cups of water, five green tea bags, 12 ounce of peach pulp1/2 cup mint leaves and 3 Tb sugar. Boil the water in a sauce pan, add tea bags and cover the lid for five minutes. After that, take the tea bags out of eth pan, and add sugar, pulp, mint leaves in it. Cover the pan and place it in the airy place for two hours. After 2 hours, add ice cubes and your drink is ready. It is very essential for your Ramadan diet.
For making green tea of mint and peach, take two cups of water, five green tea bags, 12 ounce of peach pulp1/2 cup mint leaves and 3 Tb sugar. Boil the water in a sauce pan, add tea bags and cover the lid for five minutes. After that, take the tea bags out of eth pan, and add sugar, pulp, mint leaves in it. Cover the pan and place it in the airy place for two hours. After 2 hours, add ice cubes and your drink is ready. It is very essential for your Ramadan diet.
Here is some useful advice on 'what to do
and not to do' and so to avoid common problems that occur during Ramadan or soum. If
followed, it would not only enable one to fast comfortably and enjoy the
spiritual benefits of Ramadan but also avail the full health related benefits
too. Indeed Ramadan is a holy month for Muslims and they do it by religious
obligation. But this is also a month for physical detoxification and spiritual
purification. Any one can observe a little self discipline in this month (or at
a any time of the year) and have at least the physical detox effect there by
getting rid of most of the modern day illnesses! See my book 'The Secret Philosophy
of Life' for more. What you have to do is observe the simple guidance
given below. You are most welcome to
contact me for any further assistance.
Detoxify yourself
If you are in the
habit of drinking many cups of tea or coffee or caffeine –containing drinks
during the day, please start reducing over a period of 1-2 weeks before
Ramadan. Tea and coffee contain caffeine, an addictive substance that causes
severe headaches on withdrawal.
If you are a smoker, please start reducing 1-2
weeks before Ramadan. Ramadan is an ideal month to stop smoking completely as
also the time to regulate other habits like heavy tea/coffee usage or tobacco/betal/pan
chewing.
The foods we eat
During Ramadan, our diet should not differ very much from our normal diet and should be as simple as possible. The diet should be such that we maintain our weight more or less the same, neither losing nor gaining. However, if one is over-weight, Ramadan is a good time to normalize one’s weight.
During Ramadan, our diet should not differ very much from our normal diet and should be as simple as possible. The diet should be such that we maintain our weight more or less the same, neither losing nor gaining. However, if one is over-weight, Ramadan is a good time to normalize one’s weight.
In view of the long hours of fasting, we
should consume slow digesting foods including fibre foods rather than
fast-digesting foods. Slow digesting foods last between 8-12 hours, while fast
digesting foods last for only 2-4 hours.
· Slow-digesting foods are foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, etc; whole meal flour; whole meal pasta; unpolished rice; etc (called complex carbohydrates)
· Fast-digesting foods are foods that contain sugar, white flour, white rice, white pasta, etc. (called refined carbohydrates).
· Fibre-containing foods are bran-containing foods like cereals; whole wheat or whole meal flour, semolina; grains and seeds like beans and lentils; vegetables like green beans, peas, marrow, millet, spinach, fenugreek (methie), leaves of beetroot (iron rich), etc.; fruits with their skin, dried fruit especially dates, dried apricots, figs, prunes, etc.; and nuts like 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. Foods from each food group should be eaten daily.
Fried foods are unhealthy and should be limited. They cause indigestion, heart burn, weight problems and blocking of arteries especially in the heart and brain.
· Slow-digesting foods are foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, etc; whole meal flour; whole meal pasta; unpolished rice; etc (called complex carbohydrates)
· Fast-digesting foods are foods that contain sugar, white flour, white rice, white pasta, etc. (called refined carbohydrates).
· Fibre-containing foods are bran-containing foods like cereals; whole wheat or whole meal flour, semolina; grains and seeds like beans and lentils; vegetables like green beans, peas, marrow, millet, spinach, fenugreek (methie), leaves of beetroot (iron rich), etc.; fruits with their skin, dried fruit especially dates, dried apricots, figs, prunes, etc.; and nuts like 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. Foods from each food group should be eaten daily.
Fried foods are unhealthy and should be limited. They cause indigestion, heart burn, weight problems and blocking of arteries especially in the heart and brain.
AVOID
· Fried and fatty foods.
· Extra spicy
foods and canned/tinned sauces.
· Foods
containing too much sugar and refined carbohydrates.
· Over-eating
at Sehrie (Suhur) and Iftaar (braking of fast).
· Caffeine-containing
drinks like tea, coffee, colas, etc.
These make you pass more urine taking with it valuable mineral
salts that your body would need during the long day of fasting.
· Smoking.
EAT
· Carbohydrates
at Sehri (Suhur) so that the food lasts longer making you less hungry as well as
energetic enough for the day.
(Rice, Muesli, bran-containing cereals, whole meal or brown bread,
beans, lentils etc.)
· Haleem,
a sweet soup made from meat and wheat or barley is an excellent source of slow-burning food
and protein.
· Dates
are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium.
· Almonds
are rich in protein and fibre with less fat. Ground almonds and milk make a
healthy drink.
· Bananas
are a good source of carbohydrates, potassium and magnesium.
· Eat
oven-grilled samoosas rather than fried samoosas.
DRINK
·
Drink as much water,
fruit juices and drinks containing potassium as possible between Iftaar and
bedtime so that your body may adjust fluid levels for the next day.
. Drink a glass full of fresh milk
(or turmeric milk if you are lactose intolerant) after suhur- before fajr. This will help those with acid problems in stomach.
. Drink orange or sweet lemon (mosambi) juice during iftar. This will help to adjust the stomach from a long day of fasting.
Some Common
Problems encountered with their causes and remedies.
Constipation
It is tight stools or no passage of motion at
all. Constipation can cause piles (hemorrhoids), fissures (painful cracks in
anal canal) and indigestion with a bloated feeling.
Causes: Too
much refined carbohydrates, too little water and not enough fibre in the diet.
Remedy: Increase fibre intake and complex carbohydrates, increase water
intake, use bran for baking, use brown flour when making bread (roti).
Indigestion and Wind
Causes: Over-eating. Too much fried and fatty foods, spicy foods and foods that produce wind, e.g., eggs, cabbage, lentils, beans, carbonated drinks, etc.
Remedy: Do not over-eat, drink adequate amounts of water and fruit juices. Avoid fried and fatty foods. Add tymol (carom seeds, ajowan or omam) or celery seeds (ajmod or ayamodakam) to lentils and beans to lessen wind production.
Causes: Over-eating. Too much fried and fatty foods, spicy foods and foods that produce wind, e.g., eggs, cabbage, lentils, beans, carbonated drinks, etc.
Remedy: Do not over-eat, drink adequate amounts of water and fruit juices. Avoid fried and fatty foods. Add tymol (carom seeds, ajowan or omam) or celery seeds (ajmod or ayamodakam) to lentils and beans to lessen wind production.
Headaches
Causes: Caffeine and tobacco withdrawal, doing too much work during the day, lack of sleep, hunger and thirst (usually occurs at the end of the day), stress etc.
Causes: Caffeine and tobacco withdrawal, doing too much work during the day, lack of sleep, hunger and thirst (usually occurs at the end of the day), stress etc.
Remedy: Cut down or stop caffeine containing drinks 1-2 weeks before Ramadan. Herbal teas and caffeine-free coffee may be substituted. Re-organise your schedule so as to have adequate time to do the necessary things and to have adequate rest and sleep.
Lethargy (mainly due to low blood pressure)
Weakness, tiredness, lack of energy, dizziness especially on getting up from a lying or sitting position, pale appearance and feeling faint, are symptoms associated with low blood pressure. This tends to occur at the end of the day.
Causes: Too little fluid intake, decreased salt intake, not eating enough at Sehri (suhur) and Iftaar.
Remedy: Increase fluid and salt intake. Eat enough to sustain you through the next day. Drink at least 1 litre of isotonic drinks between Iftaar and bedtime.
Caution: Low blood pressure should be confirmed by taking a reading when symptoms are present. Persons with high blood pressure may need their medication adjusted for the month of Ramadan. Diuretics should be avoided.
Low Blood Sugar
Weakness, dizziness, tiredness, poor concentration, feeling shaky (tremor), unable to do physical activities, headache, palpitations are symptoms of low blood sugar.
Weakness, dizziness, tiredness, poor concentration, feeling shaky (tremor), unable to do physical activities, headache, palpitations are symptoms of low blood sugar.
Causes: Consuming too much sugar-containing foods, i.e., refined carbohydrates especially at sehri (suhur).
Remedy: Limit sugar-containing foods and drinks at sehri (suhur). Eat more complex carbohydrates.
This applies to non-diabetics. Diabetics will need to adjust their medications during Ramadan and please consult your doctor for this.
Muscle Cramps
Causes: Inadequate intake of calcium or magnesium-containing foods.
Causes: Inadequate intake of calcium or magnesium-containing foods.
Remedy: Eat foods rich in above minerals, e.g., fruit and vegetables, dairy products, meat, dried fruit and dates.
Caution: Those on high blood pressure medication or those prone to kidney stones should consult their doctor
Heartburn, Gastritis,
Hiatus Hernia and Peptic Ulcers
Causes: Increased acid levels in an empty stomach during Ramadan can aggravate the above conditions. It presents as a burning pain in the stomach area and under the ribs radiating up the chest to the throat. The main culprits are spicy foods, especially sauces, coffee and aerated drinks like cola, fatty and fried foods.
Remedy: Avoid all the above foods as much as possible. Also do not over-eat. Have small meals rather than one big meal, e.g., small Iftaar and a snack after Taraweeh. Medications are available (PPIs) to control acid levels in the stomach. But these should be taken only under tyhe supervision of your doctor. There are very good medicines in Homeopathy for this.
Kidney Stones
Kidney stones may not present themselves for months to years after they are formed. So those prone to stones shopuld take special care during Ramadan..
Kidney stones may not present themselves for months to years after they are formed. So those prone to stones shopuld take special care during Ramadan..
Causes: Some people have a tendency to produce stones in the kidney. Other causes include not drinking enough liquids to flush out the kidneys.
Remedy: Drink excessive amounts of liquid between Iftaar and bedtime. Those prone to kidney stones must also decrease their calcium intake, e.g., dairy products, shell fishes etc.
Joint Pains
Causes: During Ramadan, when extra salaah are performed, the pressure on the knee and ankle joints increases. In the elderly, and those with arthritis, this may result in pain, stiffness, swelling and discomfort.
Causes: During Ramadan, when extra salaah are performed, the pressure on the knee and ankle joints increases. In the elderly, and those with arthritis, this may result in pain, stiffness, swelling and discomfort.
Remedy: Start losing weight so that these joints do not have to carry extra loads. Also acclimatize by exercising the lower limbs before Ramadan (walking 30-45 minutes 3 times a week etc.) so that they can be prepared for the additional strain. Being physically fit allows greater flexibility during Ramadan.
Categories:
Healthy Drinks and Food for Ramadan,
Ramadan
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