RamadanKeeping healthy in

English: Keeping healthy in Ramadan ........................................... 2

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Somali: Ilaalinta cafimaadka ee bisha Ramadan ..........10

Keeping healthy in RamadanDuring the Holy month of Ramadan we will need to manage our eating habits through self-control and discipline. Allah has given us our health and it is a violation to knowingly and willingly harm it.

“Oh you who believe! Fasting is prescribed upon you as it was prescribed on those before you so that you may learn self-restraint.“ [2:18]

What should I eat and how can I manage my diet during Ramadan?During Ramadan there is ample time to replenish energy stores at pre-dawn and dusk meals. A balanced diet and adequate fluid intake is essential between fasts, particularly as the fast will be during the long summer hours.

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SuhoorSuhoor, the pre-dawn meal, should be wholesome and filling to provide enough energy for many hours. It is important to include slowly-digested foods. Complex carbohydrates are foods that will help release energy slowly during fasting and are found in grains and seeds, like barley, wheat, oats, cereals, semolina, beans, lentils, wholemeal flour, basmati rice, etc.

Fibre-rich foods are also digested slowly; these include bran, whole wheat, grains and seeds, potatoes with the skin, all types of bread and breakfast cereals, vegetables such as green beans and fruit such as apricots, prunes or figs.

IftarIftar is the meal which breaks the day’s fast. This meal could include dates, following the Prophetic traditions. Try to eat a healthy balanced diet, enjoying some protein from meat/fish or lentils and some vegetables. Try to eat as you would normally and remember to eat only a moderate amount of fat and sugar!

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How to observe Ramadan safely and still keep healthyIt is really important that if you have a medical condition, you see your GP before Ramadan starts to discuss treatment options that do not interfere with your fast. You can also talk to your Imam.

What should I do if I have an appointment in Ramadan?It is really important that you keep all medical appointments in Ramadan. If you really feel you are unable to keep your appointment during Ramadan, you need to call your GP or Hospital to re-schedule your appointment for as soon as possible after the Holy Month ends.

What should I do if I have diabetes?If you take medication such as tablets or insulin to control your diabetes, please speak to your GP before Ramadan starts to find out if it is safe to fast. Not taking diabetic medication is dangerous and can cause short and long-term health complications.

If fasting is not recommended by your GP or hospital team, the Islamic ruling is that you should not fast during Ramadan and should instead make a charitable donation (fidyah).

What should I do if I feel unwell or dehydrated?If a person’s health is at risk due to the fast, i.e. dehydration, pregnant or injury, they can break their fast as their health is more important. Allah has given permission in the Quran to break the fast.

Islam does not require you to harm yourself in fulfilling the fast. If a fast is broken, it will need to be compensated by fasting at a later date when health is better.

What about other illnesses & other medical conditions?If you have other conditions, such as high blood pressure or asthma, you will probably have been prescribed medication to control your illness. It is important that these medications are taken regularly, every day, to prevent further, serious complications developing, such as heart attacks, strokes or asthma attacks.

A consultation with your GP or community pharmacist before Ramadan starts should provide an opportunity for you to discuss potential options, such as using inhalers, taking tablets or receiving injections that will allow you to control your illness while completing a fast safely.

“Allah intends for you ease and He does not want to make things difficult for you.” [2:185]

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Useful contacts If you have medical questions you should talk to your GP or pharmacist. • GP Out-of-hours .....................................................................................................020 7377 7151• NHS Direct ............................................................................................................................................ 111

To give up smoking call: • Black Minority and Ethnic (BME) Stop Tobacco Project:

Female advisors........................................................................................................020 7882 8669 Male advisors ............................................................................................................020 7882 8660

• Tower Hamlets Stop Smoking ................. www.towerhamlets.gov.uk/stopsmoking

The Diabetes UK Careline: • careline@diabetes.org.uk | www.diabetes.org.uk/ramadan .........0345 123 2399

Tower Hamlets Health Trainers For local advice and support in leading a healthy lifestyle: • North West: Osmani Trust .................................................................................020 7247 8080• North East: Bromley-by-Bow Centre ...........................................................020 8709 9845• South West: The Stifford Centre ..................................................................020 7790 3632• South East: Poplar & Limehouse Health & Wellbeing Network ...020 7517 2600

For questions around religious rulings:• Faith in Health ..........................................................................................................020 7650 3000

Other useful telephone numbers:• Tower Hamlets Council - Information on local services ...................020 7364 5020• British Heart Foundation - Heart Helpline ................................................0300 330 3311• Compassion in Dying - Free information line ........................................0800 999 2434

For further information visit:• Faith in Health ................................................................................... www.faithinhealth.org.uk• NHS Direct ...................................................................................................www.nhsdirect.nhs.uk• NHS Choices .....................................................................................................................www.nhs.uk

Remember...ONLY call 999 in an emergency. For non emergency health advice call NHS Direct on 111, 24 hours a day, 365 days a year.

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- K\Kk IJCa-Il-IJS~Jrx ................................................................................................. 020 7377 7151

- Fj FAY Fx cJAPrÖ .............................................................................................................................................. 111

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oKyuJ krJovtT ..........................................................................................................................020 7882 8669

kMÀw krJovtT ............................................................................................................................020 7882 8660

- aJS~Jr yqJoPuax ˆk P˛JKTÄ .............................www.towerhamlets.gov.uk/stopsmoking

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- careline@diabetes.org.uk | www.diabetes.org.uk/ramadan ........ 0345 123 2399

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- jgt SP~ˆ: SxoJKj asJˆ .........................................................................................................020 7247 8080

- jgt Aˆ: ms∆oKu-mJA-PmJ ßx≤Jr .........................................................................................020 8709 9845

- xJCg SP~ˆ: Kh KˆPlJct ßx≤Jr .......................................................................................020 7790 3632

- xJCg Aˆ: kkuJr F¥ uJAoyJCx ßyug F¥ SP~uKmÄ ßjaS~JTt ............. 020 7517 2600

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- PlAg Aj ßyug .........................................................................................................................020 7650 3000

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- aJS~Jr yqJoPuax TJCK¿u - PuJTJu xJKntx xŒPTt fgq ...............................020 7364 5020

- KmsKav yJat lJCP¥vj - yJat ßyukuJAj .......................................................................0300 330 3311

- TokqJvj Aj cJAK~Ä (oOfqM \Kjf xoPmhjJ) - Kl∑ AjlrPovj uJAj .....0800 999 2434

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- PlAg Aj ßyug ............................................................................................... www.faithinhealth.org.uk- Fj FAY Fx cJAPrÖ .............................................................................................www.nhsdirect.nhs.uk- Fj FAY Fx YP~Pxx......................................................................................................................www.nhs.uk

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Ilaalinta cafimaadka ee bisha RamadanBisha barakaysan ee Ramadan waxaynu u baahannahay inaynu maamulno sidaynu cuntada u cunno iyadoo aynu kantaroolayno oo aynu mabda’ ku sugayno. Allah ayaa caafimaadka inna siiyay waana denbi in si ula kac ah loo waxyeelleeyo.

“Kuwii Ilaahay rumeeyayow! Waxa soonka ldin faray sidii loo faray qawmiyadihii idinka horreeyay, waxaydun mudantihiin inaydun alle ka cabsataane.“ [2:18]

Maxaan cunaa oo sidee ayaan bisha Ramadan u maamulaa cuntadayda?Bisha Ramadan waxa jira wakhti yar oo lagu kaydsado tamarta xilliga suxuurta iyo afurka. Cunto isu miisaaman iyo cabbitaan ku filan oo la cabbo ayaa daruuri ah soonka, gaar ahaan iyadoo xilliga xagaaga ay saacadaha la soomayaa badanyihiin.

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SuhoorSuhoor, cuntada la cuno waaberiga ka hor, waa inay noqotaa mid isku dhan oo calool gashiimo leh, si looga helo tamar saacadaha la soommanyahay. Waa daruuri in lagu daro cuntada dhakhso loogu samayn karo dheef shiidka. Kaarboohaydaraydka mucaqadka ah waa cuntada gacan ka gaysata in hadba in yar oo ah tamarta la sii daayo xilliga soonka waxana laga helaa midhaha, sida masagada, sarreenka, boorajka, midhaha, semolina, biiniska, cadaska, daqiiqda buuniga ah, bariiska bamaatiga ah iwm.

Cuntada uu buushuhu ku badanyahay si aan degdeg ahayn ayaa loo dheefshiidaa, kuwaas waxa ka mida bran, midhaha sarreenka, iniinyaha, baradhada diirka leh, dhammaan noocyada roodhida iy midhaha lagu quraacdo, khudradda sida biisiska cagaaran iyo furudka ay ka mid yihiin mishmishka iyo buruuniska ama tiinku.

IftarIftar waa cuntada lagu jebiyo soonka. Cuntadaas waxa ku jiri kara timir, iyadoo la raacayo sunnihii Nebiga. Isku day inaad cunto cuno isu miisaaman oo caafimaad leh, adigoo qaadanay borotiinka laga helo hilibka/kalluunka ama cadaska iyo qaar ka mida khudradda. Isku day inaad wax u cunto sidii caadiga ahayd oo xusuusnow inaad cunto dux iyo sonkordhexdhexaad ah!

Sida Ramadanta si aamin ah loogu guto oo caafimaadkana loo ilaaliyoDhab ahaan waa muhiim in haddii aad xanuun qabto aad aragto dhakhtarkaaga, inta aanay Ramadan bilaabmin si aad ula falanqayso doorashooyinka la xidhiidha daawaynta ee soonkaaga waxyeelayn. Waxa kale oo aad la hadli kartaa Imaamkaaga.

Maxaan sameeyaa haddii aan Ramadanta ballan leeyahay?

Dhab ahaan waa muhiim inaad Ramadaanka ilaalisoballama caafimaadka. Haddii aad dhab ahaan dareensantahay inaanad awoodin inaad ballanta ilaaliso bisha Ramadan. Waa inaad wacdaa dhakhtarkaaga GP ama dhakhtarka si laguugu sameeyo ballan kale sida ugudhakhsaha badan marka ay baxdo bisha barakaysani.

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Maxaan sameeyaa haddii aan qabo cudurka macaanka?Haddii aad qaadato dawooyinka ay ka midka yihiin kiniinka ama insulin si aad u kantaroosho macaanka, fadlan la hadal dhakhtarkaaga GP Ka hor intaanay Ramadan bilaabmin si aad u ogaato inaad si aamin ah u soomi karto. Waa khatar inaan la qaadan daawooyinka macaanka waxaanay keeni kartaa dhibaatooyin caafimaad oo ah muddada dhaw iyo muddada dheerba.

Haddii dhakhtarkaaga ama kooxda cusbataalku soo jeediyaan inaanad soomin, fatwada islaamiga ahi waa inaanad soomin Ramadaanta oo aad beddelkeeda bixisaa deeq (fidyah).

Maxaan sameeyaa haddii aanan caafimaad qabin ama jidhkayga biyihii ka baxeen?Haddii ay soonku qof caafimaadkiisa khatar ku keenayso sida biyaha oo jidhka ka dhammaada, qof uur leh ama qor nabar ku dhacay soonkooda way iska dayn karaan sababta oo ah caafimaadkooda ayaa ka muhiimsan Allah ayaa rukhsad ku siiyay quraanka inay soonka cunaan.

Islamku kaagama baahna inaad naftaada dhaawacdo soonka

darteed. Haddii soonka la jebiyo waxa loo baahanyahay in la qalleeyo iyadoo la soomayo maalin kale marka aad ladnaato.

Ka warran xanuunnada kale iyo xaalada caafimaad ee kale?Haddii ay ku hayaan xanuunno kale, sida dhiig karka, ama xiiq, waxa laga yaabaa in laguu qoray daawo lagu xadeeyo cudurkaaga. Waa muhiim in dawooyinkaas loo qaato qaato si joogto ah, maalin kasta, si looga hortago, inuu dhaco xanuun daran, sida faalig, xiiq.

Inta aanay Ramadan bilaabmin wada tashi aad la qaadato GP ama farmashiistaha beesha ayaa ku siin doona fursad aad kula falanqayso doorashooyinka kuu furan, sida inaad isticmaasho qalabka la isku buufiyo (inhalers), qaadashada kiniinka ama irbadaha. Kuwaasi waxay kuu oggolaan doonaan inaad kantaroosho xanuunkaaga adigoo soomaya.

“Allah wuxuu rabaa inuu idiin fudaydiyo ee idinlama rabo dhibaato.” [2:185]

Xidhiidho muhiim ah Haddii aad hayso su’aalo la xidhiidha caafimaadka waa inaad kala hadashaa dhakhtarkaaga ama farmashiistahaaga. • GP saacadaha aan la shaqayn (GP Out-of-hours) ........................ 020 7377 7151• NHS Direct ....................................................................................................................................111

Si aad sigaarka isaga dayso: • Barnaamijka joojinta Buuriga:

Talabixiyeyaal haween ah ........................................................................... 020 7882 8669 Talabixiyeyaal rag ah ..................................................................................... 020 7882 8660

• Tower Hamlets Stop Smoking ................. www.towerhamlets.gov.uk/stopsmoking

Khadka UK ee daryeelka dadka macaanka qaba (The Diabetes UK Careline): • careline@diabetes.org.uk | www.diabetes.org.uk/ramadan ........ 0345 123 2399

Tower Hamlets Health TrainersTalabixinta maxaliga ah iyo taageerada keenta habnololeed caafimaad leh:• North West: Osmani Trust ............................................................................ 020 7247 8080• North East: Bromley-by-Bow Centre ....................................................... 020 8709 9845• South West: The Stifford Centre .............................................................. 020 7790 3632• South East: Poplar & Limehouse Health & Wellbeing Network ... 020 7517 2600

Su’aalaha ku tacaluqa caafimaadkaaga iyo sharciga diinta:• Faith in Health .................................................................................................. 020 7650 3000

Telefoonno kale oo waxtar leh:• Tower Hamlets Council - Macluumaadka ku saabsan

adeegyada mandaqadda ............................................................................ 020 7364 5020• Mu’asasadda wadnaha ee Brittain (British Heart Foundation)

khadka taageerada xanuunnada wadnaha ..................................... 0300 330 3311• Raxmadda geerida (Compassion in Dying)

khadka macluumaadkan ee lacag la’aanta ah ............................... 0800 999 2434

Wixii macluumaad ah ee dheeraad ah fadlan booqo:• Faith in Health ............................................................................www.faithinhealth.org.uk• NHS Direct ........................................................................................... www.nhsdirect.nhs.uk• NHS Choices .............................................................................................................www.nhs.uk

Xusuusnow...Waxaad soo wacdaa 999 arrimaha degdegga OO KELIY. Talooyinka caafimaadka ee aan degdegga ahayn ka soo wac NHS Direct 111, 24 saacadood ee maalintii, 365 maalmood ee sannadka.

Message from Dr Somen BanerjeeDirector of public health at Tower Hamlets Council

Ramadan is an ideal time to embrace healthy habits such as stopping smoking or chewing tobacco, eating a well-balanced diet particularly when breaking the fast at the end of each day and increasing physical activity after the month-long fast.

Help is at hand for anyone looking to make healthy changes to their lifestyle, during Ramadan and beyond, through the network of free, local health trainers who provide a variety of programmes and sessions (visit www.faithinhealth.org.uk for more details).

Stop tobacco advisers provide free advice and support throughout the year and you can always speak to your GP or pharmacist about your options at any time (see ‘useful contacts’ on page 5).

Anyone with diabetes who is thinking of fasting during Ramadan should speak to their GP or practice nurse to discuss how to keep well before and during fasting.

Ramadan Mubarak

Ramadan June/July

Fast Begins

FajrJama’ah

ZuhrJama’ah

AsrJama’ah

Fast Ends

Maghrib Jama’ah

Isha/ Tarawih

* 17 Wed 2:39 3:45 1.30 6.50 9:23 9:28 11.001 18 Thu 2:39 2:59 1.30 6.50 9:24 9:34 11.002 19 Fri 2:39 2:59 1.15 6.50 9:24 9:34 11.003 20 Sat 2:40 3:00 1.30 6.50 9:24 9:34 11.004 21 Sun 2:40 3:00 1.30 6.50 9:24 9:34 11.005 22 Mon 2:40 3:00 1.30 6.50 9:25 9:35 11.006 23 Tue 2:42 3:02 1.30 6.50 9:25 9:35 11.007 24 Wed 2:42 3:02 1.30 6.50 9:25 9:35 11.008 25 Thu 2:42 3:02 1.30 6.50 9:25 9:35 11.009 26 Fri 2:44 3:04 1.15 6.50 9:25 9:35 11.0010 27 Sat 2:44 3:04 1.30 6.50 9:25 9:35 11.00

11 28 Sun 2:46 3:06 1.30 6.50 9:25 9:35 11.0012 29 Mon 2:46 3:06 1.30 6.50 9:24 9:34 11.0013 30 Tue 2:47 3:07 1.30 6.50 9:24 9:34 11.0014 1 Wed 2:48 3:08 1.30 6.50 9:24 9:34 11.0015 2 Thu 2:50 3:10 1.30 6.50 9:24 9:34 11.0016 3 Fri 2:51 3:11 1.15 6.50 9:23 9:33 11.0017 4 Sat 2:53 3:13 1.30 6.50 9:23 9:33 11.0018 5 Sun 2:53 3:13 1.30 6.50 9:22 9:32 11.0019 6 Mon 2:54 3:14 1.30 6.50 9:22 9:32 11.0020 7 Tue 2:56 3:16 1.30 6.50 9:21 9:31 10.50

21 8 Wed 2:57 3:17 1.30 6.50 9:21 9:31 10.5022 9 Thu 2:59 3:19 1.30 6.50 9:20 9:30 10.5023 10 Fri 3:00 3:20 1.15 6.50 9:19 9:29 10.5024 11 Sat 3:01 3:21 1.30 6.50 9:18 9:28 10.5025 12 Sun 3:03 3:23 1.30 6.50 9:17 9:27 10.5026 13 Mon 3:04 3:24 1.30 6.50 9:17 9:27 10.5027 14 Tue 3:06 3:26 1.30 6.50 9:16 9:26 10.5028 15 Wed 3:08 3:28 1.30 6.50 9:15 9:25 10.5029 16 Thu 3:09 3:29 1.30 6.50 9:14 9:24 10.50

* 17 Fri 3:11 4:00 1.15 6.50 9:13 9:18 10.30

* Please note: beginning and end of Ramadan are subject to sighting of the new Moon.

Ramadan 2015/ 1436

Keeping healthy in RamadanFor more information, please contact Rayhan Uddin: Email: rayhan@eastlondonmosque.org.ukTelephone: 020 7650 3029

Faith in Health, 46-92 Whitechapel Road, London E1 1JX Publ

ishe

d: J

une

2015