Healthy Ramadan -12Healthy Ramadan -12

Ahmadi Hospital ,Health Promotion Unit Wishing You a Healthy

Ramadan

Fasting and IndigestionFasting and Indigestion

Indigestion during fasting is Indigestion during fasting is a temporarily malfunctiona temporarily malfunction

Indigestion is a common digestive disorder all over Indigestion is a common digestive disorder all over the world (regardless fasting). It is more common the world (regardless fasting). It is more common among people who have bad food habits and among people who have bad food habits and inactivity.inactivity.

Indigestion During fasting is not an illness , but is - Indigestion During fasting is not an illness , but is - most probably- temporary malfunction of the most probably- temporary malfunction of the digestive system, related to overeating, and digestive system, related to overeating, and rushing for food especially in breaking the fast as rushing for food especially in breaking the fast as well as some bad eating habits. well as some bad eating habits.

How to Avoid Indigestion in How to Avoid Indigestion in RamadanRamadan??

Ramadan is a very good opportunity, to get rid of this Ramadan is a very good opportunity, to get rid of this discomfort feeling, by the following:discomfort feeling, by the following: Avoid rushing for food and overeating.Avoid rushing for food and overeating. Follow a well balanced diet .Follow a well balanced diet . Regulate food intake ,quantity and quality, Regulate food intake ,quantity and quality,

between Eftar( first meal) and Sahoor( last meal).between Eftar( first meal) and Sahoor( last meal). Treating Organic causes ( if any)Treating Organic causes ( if any) Adopt healthy lifestyle e.g. sport and stop Adopt healthy lifestyle e.g. sport and stop

smoking andsmoking and And to implement the following advises: And to implement the following advises:

Steps to Get Rid of IndigestionSteps to Get Rid of Indigestion

1.1. Avoid rushing and quick breaking of EftarAvoid rushing and quick breaking of Eftar

2.2. Avoid overeating specially in Eftar meal.Avoid overeating specially in Eftar meal.

3.3. Divide your meals into 3-4 small portions Divide your meals into 3-4 small portions instead of having two heavy meals at once.instead of having two heavy meals at once.

Steps to Get Rid of IndigestionSteps to Get Rid of Indigestion

4. Avoid fried , fatty and spicy food, 4. Avoid fried , fatty and spicy food,

5. Avid high calorie meals and sweets such as 5. Avid high calorie meals and sweets such as “Kunafah”, and fast food.“Kunafah”, and fast food.

Steps to Get Rid of IndigestionSteps to Get Rid of Indigestion

6. Stay away from some type of food causing 6. Stay away from some type of food causing bloating and indigestion, such as legumes, eggs bloating and indigestion, such as legumes, eggs and soft drinks and meals.and soft drinks and meals.

7. Get suitable amounts of fruits , vegetables 7. Get suitable amounts of fruits , vegetables ( watch ( watch

any unwanted symptoms).any unwanted symptoms).

8. Ensure you drink enough water.8. Ensure you drink enough water.

Physical Fitness help you to avoid mal digestionPhysical Fitness help you to avoid mal digestion

9. Avoid laziness. Practice your favorite 9. Avoid laziness. Practice your favorite exercise , and get rid of indigestion exercise , and get rid of indigestion discomfort . Gain fitness and Health at the discomfort . Gain fitness and Health at the same time.same time.

Promote Mental and Spiritual AspectsPromote Mental and Spiritual Aspects

10.Religion and Spiritual practice 10.Religion and Spiritual practice promote health as they are promote health as they are considered as the 4considered as the 4thth dimensions of dimensions of healthhealth

11.Let the Holy month of Ramadan be 11.Let the Holy month of Ramadan be a good chance to strengthen , a good chance to strengthen , spiritual ,social and psychological spiritual ,social and psychological aspects of health.aspects of health.

12.Learn meditation and relaxation 12.Learn meditation and relaxation techniques. techniques.

Stop smoking and Stop smoking and fight alcoholfight alcohol

1313. Quit smoking as soon as possible , It. Quit smoking as soon as possible , It

is one of the causes of Indigestion.is one of the causes of Indigestion.

14. Avoid passive smoking 14. Avoid passive smoking

15. Fight Alcoholic15. Fight Alcoholic

Caffeine and CitrusCaffeine and Citrus

16 16 ..Caffeine causes the stomach to produce more Caffeine causes the stomach to produce more acid, so reduce or avoid foods and beverages that acid, so reduce or avoid foods and beverages that contain caffeinecontain caffeine

17. Avoid foods that contain high amounts of acids, 17. Avoid foods that contain high amounts of acids, such as citrus fruits and tomatoes such as citrus fruits and tomatoes

. . .

Treat the Underlying Organic CauseTreat the Underlying Organic Cause

18. Treat any organic causes of indigestion and get 18. Treat any organic causes of indigestion and get regular medical check-up for early detection of regular medical check-up for early detection of any unwanted disease.any unwanted disease.

. . .

Let Ramadan be the Take offLet Ramadan be the Take off

To promote the 4 Dimensions of To promote the 4 Dimensions of Health.Health.

For better health and longer life.For better health and longer life. For a happier and meaningful life For a happier and meaningful life

ever.ever.

Health Promotion Unit