health splash issue 07
DESCRIPTION
Starcare hospital online health magazine, issue 07 featuring articles on healthy living and tips for fasting during Ramadan. Article on hypertension is also featured in the magazine.TRANSCRIPT
Editorial Note
Dr. Biji GeorgeEditor
Editorial Team
P.O. Box 198,PC 101, As SeebSultanate of Oman
Tel: +968 24557200, Email: [email protected]
Web: www.starcarehospital.com
Issue: 07
The month of Ramadan is now in full swing and we are all enjoying
the spiritual, mental and physical upliftment that this Holy month
brings. We are all looking forward to Eid and the celebrations that
it brings.
We carry an interesting article from our Head Emergency Physician
about managing fasting during this Holy month and how to start
and break the fast in a healthy way.
Some of us have not been careful with our diets and managing our
bodies at this time, resulting in some minor physical illnesses that
prevent us reaping the full benefits that we should be getting. Some
common medical problems that might occur are highlighted and
some easy remedies that can cure or alleviate these problems are
described in our article.
We also carry an article from our Cardiologist about how to
diagnose High Blood Pressure or Hypertension. He also suggests
some modifications in our lifestyle which will help us to reduce our
blood pressure.
Our news section and quiz section will delight you as always.
Eid Mubarak to all our dear readers!
Keep caring.
Editor:Dr. Biji Thomas George
Associate Editor:Dr. Yousef Abdel Mohsin El Qabbany
Issue Manager:Shyju Joseph
Magazine Coordinator:Anu Joseph
Design & LayoutDantis Mathew
Dr Yousef El qabbany MBBChER Department- Incharge
The holy month of Ramadan is now in full swing, a time when
observant Muslims fast during daylight hours in as a show of
patience, sacrifice and humility to God and where all the rich
remember the sufferings of all the poor. This holy pillar of
Islam has an underlying message of giving us the power of
self-discipline and self control. All of us would love to fulfill
this important obligation without having it affect our health
due to the long fasting hours. This is where we give some
health tips to follow to enjoy a healthy fasting during Rama-
dan and be fit for celebrating the Eid after the Holy month.
Don't break your fast with a feast
If you are not careful, food eaten during the pre-dawn (suhur)
and dusk (iftar) meals can cause some weight gain and other
health problems, so its highly recommended to start breaking
the fast with discipline and light food like dates or juice that
gives a boost of energy.
Balanced diet
We should have at least two meals a day, the pre-dawn meal
(Suhoor) and a meal at dusk (Iftar).It should contain foods
from all the major food groups:• fruit and vegetables • bread, cereals and potatoes • meat, fish, or alternatives • milk and dairy foods • foods containing fat and sugar
Complex carbohydrates are foods that help release energy
slowly during the long hours of fasting. They are found in
foods such as barley, wheat, oats, millet, semolina, beans,
lentils, wholemeal flour and rice. Fibre-rich foods are also
digested slowly and include bran, cereals, whole wheat, grains
and seeds, potatoes with the skin on, vegetables such as green
beans, and almost all fruit, including apricots, prunes and figs
these are recommended during the meals in Ramadan as there
are only 2 meals per day.
Foods to avoid are the heavily processed, fast-burning foods
that contain refined carbohydrates (sugar and white flour), as
well as fatty food (for example cakes, biscuits, chocolates
sweets etc). It's also worth avoiding caffeine-based drinks such
as tea, coffee and cola. Caffeine is a diuretic and stimulates
faster water loss through urination.
Suhur Suhoor, the pre-dawn meal, should be a wholesome, moderate meal that is filling and provides enough energy for many hours. “Suhoor should be light and include slow digesting food like pitta bread, salad, cereal (especially oats) or toast so that you have a constant release of energy “It’s important to have some fluids with vitamins, such as fruit juice or fruit.
Iftar
It's customary for Muslims to break the fast (Iftar) with some
dates, in accordance with the Prophetic traditions. Dates will
provide a burst of energy. Fruit juices will also have a similar,
revitalizing effect. Start by drinking plenty of water, which
helps rehydration and reduces the chances of overindulgence.
Avoid the rich, special dishes that traditionally celebrate the
fast.
Foods to avoid
• Deep-fried foods, for example, samosas and fried dumplings
• High-sugar and high-fat foods, including sweets such as gulab
jamun, oriental sweets icecreams
• High-fat cooked foods, for example, parathas, biryani and
greasy pastries.
Cooking methods to avoid
• deep frying
• frying
• excessive use of oil
Healthy cooking methods
•Shallow frying (usually there is little difference in taste)
•Grilling or baking is healthier and helps retain the taste and
original flavour of the food, especially with chicken and fish.
Fasting in RamadanHealthy
Dr. Anoop SomanMBBS, MD, DNBCardiologist
Hypertension is a chronic disorder that silently
damages the blood vessels, heart, brain & kidneys. To
provide a clear picture for an accurate diagnosis &
management Ambulatory Blood Pressure Monitor-
ing (ABPM) is done. It is a process in which your
blood pressure is being continuously measured as
you carry on with your routine activities. It uses a
small digital blood pressure machine that is attached
to your body. It is a better predictor of cardiovascular
events than the random hospital BP measurement.
Hypertension
Why should we treat Hypertension ?
Hypertension can lead to Heart attack, Heart failure, Atrial fibrillation, Stroke, Dementia, Abdominal aortic aneurysm, Aortic dissection, Peripheral arterial disease and Kidney disease. A 2 mm increase in systolic blood pressure increase the chance of death due to Stroke by 10% and heart disease by 7%..
Lifestyle modification to reduce high blood pressure
Avoid tobacco
Weight reduction – Maintain BMI less than 25
Regular physical activity for a minimum of 30 minutes
Consume diet rich in fruits, vegetables, low fat dairy
products and reduce intake of sodium by minimizing
fast food & processed meat.
Relaxation therapy / Stress busters
CONSTIPATIONConstipation can cause piles (hemorrhoids), fissures (painful cracks in anal canal) and indigestion with a bloated feeling. Causes: Too much refined foods, too little water and not enough fiber 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 ajmo or aniseed 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 Ramadan. 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 Ramadan. Herbal and caffeine-free teas may be substituted. Reorganize your schedule during the Ramadan so as to have adequate sleep. LOW BLOOD SUGARWeakness, 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 during the meal before Dawn (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 & HIATUS HERNIA Increased acid levels in the empty stomach in Ramadan 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 Rama-dan.
KIDNEY STONES Kidney stones may occur in people who have less liquid to drink. Therefore, it is essential to drink extra liquids so as to prevent stone formation.
JOINT PAINS Causes: The increased pressure on the knee joints during Salat. 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. Being physically fit allows greater fulfillment, thus enabling one to be able to perform salat with ease.
HEALTH WELLNESS
&Common Medical
Problems during Ramadan
Starcare in
NEWS
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Obstetrician & Gynaecologist
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Dr. Vishalakshi has over 15 years experience in Obstetric & Gynaecological services. She is trained in Gynaecological endoscopy from France and associated with prestigious medical and research institutes.
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Disclaimer
This magazine does not attempt to endorse or promote any information presented. Please keep in mind that information about health matters changes constantly as new studies are performed and new treatments are discovered. Consult your physician or other health professional for your health related advice.
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