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JUBAIL UNITED PETROCHEMICAL COMPANY

Prepared by:Dr. Mahdy AttiaCompany PhysicianUnited Petrochemical CompanyTel.: 03-359-5024E-mail: [email protected]


Islam outline one full month of fasting every year

During this month, fasting extends each day from dawn until sunset

Fasting Ramadan has spiritual, physical, psychological and social benefits. However there are some problems encountered in Ramadan

We will give some advice if followed it would enable one to fast comfortably & enjoy fully Ramadan


Health problem can emerge as a result of excess food intake, food that makes the diet unbalance and insufficient sleep. Ultimately such a lifestyle contradicts the essential requirement and spirit of Ramadan

We must consume slow digesting foods including fiber containing food (take about 8 hours for complete digestion) rather than fast digested food (take only 3-4 hours to digested)


So try to consume a well balance food containing fruits, vegetables, Meat, chicken, Fish, Bread, Cereals, Dairy products.

Slow digesting foods:

Barley, Wheat, Oats, Millet, Lentils, Whole meal flour, Unpolished rice, Beans etc.

Fiber containing foods:

Whole wheat, Grain seed, vegetables.

Fast digested food:

White flour


Try to avoid

• Foods containing high sugar

• Over eating especially at Suhur

• Fried, fatty & spicy foods

• Avoid caffeine drinks such as Coke, coffee, Tea (They make you pass more urine taking with it valuable mineral salts that your body would need during day)

• 3-5 days before Ramadan start to gradually reduce the intake of these drinks. Sudden decrease of these drinks will lead to headaches, mood change etc.

• Smoking cigarettes, if you cannot give up smoking cut down gradually starting few weeks before Ramadan


Eat:

• Complex Carbohydrates

• Haleem is an excellent source of protein & is a slow burning food

• Dates are excellent source of sugar, fiber, carbohydrates, potassium, magnesium

• Almonds (rich in protein & fiber ---)

• Banana rich in K, Mg, Carbohydrate

Don't forget to drink sufficient water of fruit juices between Iftar & bed time.


Sleeping Sleeping habits will change during Ramadan; we stay up late at night or get up early in morning for Suhur

The most common & serious problem due to lack of sleeping is an accident either during work or driving.

Lack of sleeping may lead to:

• Impaired performance

• Irritability

• Lack of concentration

• Day time drowsing

Some common problems during Ramadan


Don't forget:

• You need 7-8 hours of uninterrupted sleep

• If one night you don't get enough sleep try to compensate in next day.

• Stop vehicle when you feel sleepy

• Don't be late when leaving to breakfast (so you will not drive fast)



Constipation

Cause: lack of fluid & too much refined foods, fatty meals, lack of fiber in diet. Constipation can lead to piles, fissures & indigestion.

Try to drink too much fluid

• Avoid excessive refined food & fatty food

• Eat more vegetable & fruits



Indigestion & Abdominal Distention

Cause: One eating too much fried & fatty food, spicy food & foods that makes abdominal dirt.

eg:- Cabbage, Soft drink, Lentils etc'Try to:

• Avoid Causes

• Split your breakfast into two meals.

• Drink one cup of peppermint

• Walk after eating.

• Drink fluid after meals not during



Low Blood Sugar

You may feel: Dizziness, weakness, tiredness, headache, poor concentration, and palpitations.

Cause: You may have fast digesting food.

eg:- Refined carbohydrates especially at Suhur. The body produces too much insulin because of Blood Glucose or having too much medicine.

If you are diabetic you must consult your doctor.

Try to eat balanced food & limit sugar containing foods & drinks



Kidney Stone

It can occur in people who did not take enough fluid. So if you did not have a post history of Kidney Stone don't afraid, just drink took fluid.

If you have post history of Kidney Stone try to consult your doctor



Headache

Cause: Caffeine, tobacco withdrawal, lack of sleeping, and hunger

Try to:

• Withdrawing of caffeine & tobacco four weeks before Ramadan

• Get enough sleeping time

• Herbal & caffeine free teas may be substituted



Ramadan should be seen as an Ramadan should be seen as an opportunity to renew & strengthen our opportunity to renew & strengthen our self.self.

If you have any chronic diseases please If you have any chronic diseases please contact your physician before start contact your physician before start fastingfasting

REMEMBERREMEMBER


May Allah Almighty provide us all spiritual, physical, psychological and social benefits through this Glorious Ramadan.

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