Be mindful of what you eat
KLANG: Severe gastrointestinal issues strike Siti Fauziah Abdul Jabbar every year during Ramadan.

“I have terrible stomach pains, indigestion, constipation and diarrhoea almost the whole month and feel fatigued and weak all the time,’’ said the mother of three.

Siti Fauziah said her usual sahur meal in the morning, before starting the fast, is a cup of black tea with sugar and a few slices of bread.

Dinner is always something that she picks up from the many Ramadan food bazaars that mushroom throughout the neighbourhood during the fasting month.

“I hardly cook during the fasting month as it is cheaper to buy.

“We usually buy a lot of kuih, nasi lemak and briyani, as well as some fasting month delicacies to break fast,’’ said Siti Fauziah.

Clinical dietician Rozanna Md Rosly said those who are fasting must be cautious of what they eat during Ramadan due to the biochemical changes in the body.

She said the fasting month creates a major shift from normal eating patterns to exclusive nocturnal eating, which not only activates biochemical changes but also has psychological effects.

“Some studies have reported substantial weight loss, signs of dehydration and raised serum concentrations of uric acid and cholesterol during Ramadan,’’ said Rozanna.

However, she reckoned these changes were unlikely to have much adverse effect on healthy individuals, but those with underlying health conditions should seek advice from doctors.

According to Rozanna, it is also common for people to suffer from headaches and irritability at the beginning of the fasting month due to the changes the body is undergoing.

“For those who rely on several cups of coffee or tea during the day to enhance alertness, they could experience withdrawal symptoms that may cause moodiness, lack of mental clarity, anxiety and headaches,’’ said Rozanna.

The same applies to smokers, who will also experience symptoms of withdrawal, she said, adding that a change in sleeping patterns could also create issues.

“The reduced amount of sleep (due to the need to wake up early for sahur) can be the cause of dizziness and feeling lethargic,’’ said Rozanna.

Mushidah Zakiah Mohad Akran, who is a senior dietician at a private hospital, said it was crucial for those who are fasting to eat high-fibre and high-protein food during sahur to manage hunger and irritability.

“As for iftar (the breaking of fast), it is very important to eat a wholesome meal by consuming adequate protein and liquids, along with a variety of vegetables and fruits,’’ she said.

If getting a well-balanced diet was a challenge during the fasting month, Mushidah said taking supplements with multivitamins and minerals could help fill in the gap.

“Those suffering from headaches must drink enough liquid, which is 30ml to 40ml per kg of body weight,’’ said Mushidah, adding that fasting during Ramadan must not only be a spiritual journey but should also be a platform to reset one’s health.

She suggested that it would be a good idea for one to practise optional fasting to get the system ready before Ramadan begins.

Mushidah also said people must try to limit eating out and prepare healthy meals at home to break their fast.

“Set a schedule for water consumption so that you stay hydrated,’’ she said.
ramadan
KLANG: Severe gastrointestinal issues strike Siti Fauziah Abdul Jabbar every year during Ramadan.