Let's all have a healthy Ramdan

Let's all have a healthy Shehrullah il Moazzam

Sharing answers for frequently asked questions concerning this Shehrullah

1. Is it ok to skip Sihori or just have a fruit and water?

 A good balanced Sihori is important for keeping your energy levels high throughout the day. Sihori should have-
Fiber- Rotis, oats, sprouts and fruits are source of fiber. Have one of these as a part of your Sihori.
Proteins- Egg,dals,milk or dahi and nuts shall keep metabolism high and help in tissue repair.
Potassium- Dahi, banana and other fruits rich in potassium shall help prevent thirst throughout the day. Include a small portion of them if possible.

2. How to keep immunity high while I fast?

Our body cells get time to repair themselves and hence help us boost immunity while we are in the fasting phase, provided our building phase (post iftaar) is kept healthy.

3. I get migraines, acidity and headaches during Roza. How should I manage it?

Your body start throwing out toxins during the first few days while we fast. Hence its completely normal to get these symptoms.
Keep your meals light for dinner, drink 2-2.5 litres of water daily and sleep for a good 7-8 hours till your body successfully adapts to the new routine.
You shall follow these few tips to deal with the symptoms.
#Steam inhalation with eucalyptus or peppermint oil at bedtime.
#Epsom salt bath
#Deep breathing shall help during roza.
# Infused water with lemon, fennel seeds and jeera(for acidity)

4. I get constipated in Ramadan. How should I manage this?

Constipation is common when you are either low in water or fiber or both. Hence, have a portion of raw vegetables(cucumber, carrot,beetroot), soaked raisins, prunes or just add a tsp of sabza seeds to water.
For water intake drink- Gol paani, coconut water, lemon water or infused water.
If you feel you can not consume a good amount of water then go low with teas and coffee as it will dehydrate your further.
Chronically constipated people (not passing stools for more than 2 days) shall have a tsp of warm cold pressed coconut oil or homemade ghee in the morning and Psyllium husk(isabgol) as bedtime.
Avoid taking any medications for the same unless non of these work.

5. I am confused about what to cook daily?

Well, its the first time for most of us to cook dinners during Ramadan. As it should not consume alot of our time so that we can give enough time for ibadat,we shall keep it simple like khichdi with palida or kadhi, dal rice, chicken and rice/roti, mixed vegetable and mutton pulav and broths for dinner. You can prepare fancy meals once a week for your loved ones.
For sweet cravings- mithaas like thuli with jaggery, malida, gol papdi, kalamra, homemade aam ras are ideal. Avoid fancy cooking due to limited supplies all over the world.

6. I do not lose weight even if I fast?

Do not expect too much of weight loss during Ramadan as your metabolism is slow and would not advice to do high intensity exercises. If following healthy Sihori and post iftaar routine, one may definitely lose inches. Do not get disappointed if you jump back to the same weight on the day of eid. Your scale was showing low weight during Ramadan due to empty stomach. The ideal loss of fats is measured in inches. Be happy if your clothes are getting lose.

7. I ate a heavy iftaar/dinner,what should I do in order to balance?

Firstly stay up for a while, may be, pray bihori so that your body gets enough time to metabolize the meal.
Secondly, you can have fruits and  nuts for Sihori the next day.
Thirdly, make sure you do not do this continuously and your next day should be a lighter and an easily digestible iftaar.

8. Is it ok to have a Sihori immediately after bihori? 

Well, yes, if you feel you can manage the day without an hesitations than go ahead. Make sure your water intake and meals are not compromised. Otherwise it's a good idea to have an uninterrupted sleep.

9. I tend to feel sleepy all throughout the day while I do roza.

Yes, that's common as your brain cells needs glucose supply to stay active. Firstly check your sihori intake and secondly, just open your window or balcony, breathe in some fresh air and get involved in some activity, like tilawat or hifzul quran, tasbeeh.
A quick few minutes of spot jog, skipping or jumping jacks will give a jerk to your metabolism and keep you up for several hours. Try it!

10. I really want to stay healthy but I get severe junk cravings post iftaar.

Try looking for alternatives like grilled,steamed or stir fried. You can use a variety of spices to satisfy your taste buds. For instance, kokum, amchur, imli, lemon and jaljeera can be a nice treat to your taste buds and even better for your gut.
Eat mindfully, look for healthy alternatives, google is flooded with recipes.
Sugar and fried attracts more! Eat once and you will crave for more.
Hence portion control, chew well and eat slow.

Dont miss on Gratitude towards the naemat that Aqa Moula TUS  has bestowed on us!

May you have a healthy and safe Ramadan. Stay home and pray more!

Shehrullah Mubarak!

The translation to the iftar dua

Allahumma ya mu'ti-ussuwalaatAllah, O grantor of prayers

Wa ya wali ar-raghabaatCustodian of desires

Wa ya munaffisal kurubaatDispeller of worries

Wa ya kaafi al hammi wal ghammi; Ya hannaanu ya mannaan
Protector from grief and distress; The Compassionate; Bestower of blessings

Ya dhal jalaali wal ikraam
Most Glorious and Most Generous

Ya man 'aata khayra maa fee khazaa-enihil eemaana bihee qablas-sawaal
One who dispenses imaan, the most precious gift from His treasures without even being asked

Laa tamna'naa aqalla maa fee khazaa-enikal 'afwa ma'as-sawaal
Do not withhold from us forgiveness, the lease of the gifts from your treasures, when we beseech you for it

Ilaahi as-aluka an tusallee 'alaa Muhammadin wa 'alaa aali Muhammad
My God, I invoke blessings upon Muhammad and upon the progeny of Muhammad

Wa an taghfir lana wa an tarhamna wa an tu'aafeena min sakhatik
Forgive us and shower Your mercy on us, and save us from Your wrath

Wa 'an taqdhee 'annad-dayna bi rahmatik

Help us discharge our debts with Your mercy

Wa 'an tatooba 'alayna innaka antat-tawaabur raheem
Forgive us; You are the most merciful forgiver

Wa 'an taj'alanaa fee haadhal yawmi min 'utaqaa-ika, wa min tulaqaa-ika minan-naar
Place us among those who are pious and among those whom You have saved from fire

Wa 'an laa tushmit binaa 'uduwwan wa laa haasidan bi rahmatika ya arhamar raahimeen
O most merciful, with Your mercy, do not let enemies, nor the jealous rejoice on account of our misfortunes
  

Allahumma laka sumnaa wa bika aamanna wa 'alaa rizqika aftarnaa, fa taqabbal-hu minnaa
Allah, we fasted for You, and we have faith in You and it is with Your bounty (rizq) that we break our fast. So accept this fast from us.

Dhahabaz-zamaa-u  wam talaa'atil 'urooq
Thirst has vanished and body (literal: veins) is satiated

Wa baqiya ajr-u insha Allahu ta'aala
And the reward will come, if Allah wills

Wakeup - Ramzan Round the corner

With nearly just week a week for Ramzan, time to rejuvenate ourselves to prepare ourselves better for the salaat and ayyaam. I pray to Allah  that HE give enough strength to perform ROZA and NAMAAZ with full ikhlaas and HE pardon our innocent misdeeds.

Reposting the Ramzan health guidelines which was appreciated by many
http://wakeup-mumineen.blogspot.com/2011/07/health-guidelines-for-ramadan.html

Health Guide For the Ramadan

This article provides useful advice on how to avoid some common problems encountered in Ramadan. If followed, it would enable one to fast comfortably and enjoy fully the spiritual benefits of Ramadan.

During the holy month of 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 normal weight, neither losing nor gaining. However, if one is over-weight, Ramadhan is an ideal time to normalise one's weight.

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.

Slow-digesting foods are foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, whole meal flour, unpolished rice, etc. (called complex carbohydrates).

Fast-burning foods are foods that contain sugar, white flour, etc. (called refined carbohydrates).

Fibre-containing foods are bran-containing foods, whole wheat, grains and seeds, vegetables like green beans, peas, sem (papry), marrow, mealies, spinach, and other herbs like methie, the leaves of beetroot (iron-rich), fruit with skin, dried fruit especially dried apricots, figs and prunes, almonds, etc.

The foods eaten should be well-balanced, from each food group, i.e. fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products.

Fried foods are unhealthy and should be limited. They cause indigestion, heart-burn, and weight problems.

AVOID
-Fried and fatty foods.
-Foods containing too much sugar.
-Over-eating especially at sehri.
-Too much tea at sehri. 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 Ramadan. Smoking is unhealthy and one should stop completely.

EAT
-Complex carbohydrates at sehri so that the food lasts longer making you less hungry.
-Haleem is an excellent source of protein and is a slow-burning food.
-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.

REMEDIES:

CONSTIPATION - Constipation can cause piles (haemorroids), 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, brown flour when making 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, 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, 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 so as 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 sehri. The body produces too much insulin causing the blood glucose to drop.
Remedy: Eat something at sehri and limit sugar-containing foods and drinks.
Caution: Diabetics may need to adjust their medication in Ramadan, 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 as 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 so as to prevent stone formation.

JOINT PAINS
Causes: During Ramadan, when extra Salâh 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 Salâh with ease.