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10 Health Tips For Ramadan Fasting

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Ramadan, the ninth month of the Islamic lunar calendar, is a sacred time for Muslims worldwide. It commences and concludes with the sighting of the crescent moon. Due to the Islamic calendar’s shorter duration compared to the Gregorian calendar, Ramadan shifts earlier by 10–12 days annually, allowing it to traverse all seasons within a 33-year cycle.

Throughout Ramadan, Muslims observe fasting from dawn until sunset, devoting themselves to increased prayers, introspection, and acts of charity.

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Taking care of your health during fasting in Ramadan is, however, very important. In this piece, The PUNCH highlights steps to take care of one’s health while fasting

1. Stay Hydrated: Drink plenty of water during non-fasting hours, especially during Suhoor and Iftar, to prevent dehydration.

READ ALSO: Ramadan Moon Sighted In Saudi Arabia

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2. Eat Nutritious Foods: Always eat a balanced diet with foods rich in complex carbohydrates, proteins, healthy fats, fruits, and vegetables to provide sustained energy throughout the fasting period.

3. Avoid Overeating: While breaking the fast at Iftar, avoid overeating or consuming large amounts of sugary or fatty foods. Opt for moderate portions and balanced meals.

4. Include Suhoor: Have a nutritious pre-dawn meal (Suhoor) that includes complex carbohydrates, protein, and healthy fats to provide energy and keep you feeling full throughout the day.

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5. Reduce Intake Of Caffeine and Sugary Drinks: Reduce consumption of caffeinated and sugary beverages as they can lead to dehydration and energy crashes.

6. Take Short Naps: If possible, take short naps during the day to help alleviate fatigue and maintain energy levels.

READ ALSO: Ramadan: Buhari Sends Message To Muslims As Fasting Begins

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7. Exercise Moderately: Engage in light to moderate physical activity, such as walking or gentle stretching, during non-fasting hours to maintain fitness and energy levels. Avoid strenuous exercise during fasting hours.

8. Monitor Health: Pay attention to your body and any signs of dehydration, fatigue, or health issues. Seek medical attention if needed.

9. Get Sufficient Sleep: Aim for adequate sleep during the night to ensure your body’s overall well-being and energy levels during fasting hours.

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10. Break Fast Gradually: Start Iftar with dates and water, followed by a light meal, and gradually consume more substantial foods to prevent digestive discomfort.

By taking these steps, Muslims can maintain their health and well-being while fasting.

However, if there are any underlying health conditions or concerns, it’s advisable to consult with a healthcare professional.

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Serbia Indicts Ex-minister, 12 Others Over Train Station Tragedy

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Serbian prosecutors filed an updated indictment on Tuesday against 13 people, including a former minister, over a fatal railway station roof collapse that has triggered a wave of anti-government protests.

The prosecution said all those indicted, among them former construction minister Goran Vesic, face charges of “serious crimes against public safety” over the tragedy that killed 16 people last November.

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“The indictment proposes that the Higher Court in Novi Sad order custody for all the defendants,” the prosecutor’s office said in a statement.

The roof collapse at the newly renovated station in Serbia’s second-largest city, Novi Sad, became a symbol of entrenched corruption and sparked almost daily protests.

READ ALSO:FG Panel Indicts AFN In Ofili’s Paris Olympics Omission

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Protesters first demanded a transparent investigation, but their calls soon escalated into demands for early elections.

The Higher Public Prosecutor’s Office in Novi Sad initially filed an indictment at the end of December, but judges returned it in April, requesting more information.

The accused were released or placed under house arrest following the decision.

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The prosecutor’s office said it had complied with the judge’s request and had now completed the supplementary investigation.

READ ALSO:NDLEA Arrests Indian Businessman, 3 Others Over Alleged Trafficking Of N3.9bn Tramadol

The prosecutor specialising in organised crime and corruption in Belgrade is leading a separate, independent investigation into the tragedy.

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That investigation is focused on 13 people, including Vesic and another former minister, Tomislav Momirovic, who headed the Construction Ministry before him.

In March, the European Public Prosecutor’s Office (EPPO) launched a third, separate investigation into the possible misuse of EU funds for the station’s reconstruction.

AFP

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Kazakhstan Bans Forced Marriage, Bride Kidnapping

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Kazakhstan has banned forced marriages and bride kidnappings through a law that came into effect Tuesday in the Central Asian country, where the practice persists despite new attention being paid to women’s rights.

Forcing someone to marry is now punishable by up to 10 years in prison, Kazakh police said in a statement.

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These changes are aimed at preventing forced marriages and protecting vulnerable categories of citizens, especially women and adolescents,” it added.

Bride kidnappings have also been outlawed.

REAS ALSO:What To Know About Albania’s AI Minister, Diella

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Previously, a person who voluntarily released a kidnapped person could expect to be released from criminal liability. Now this possibility has been eliminated,” the police said.

There are no reliable statistics of forced marriage cases across the country, with no separate article in the criminal code prohibiting it until now.

A Kazakh lawmaker said earlier this year that the police had received 214 such complaints over the past three years.

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The custom is also present in neighbouring Kyrgyzstan, where it mostly goes unpunished due to indifferent law enforcement and stigma surrounding whistleblowers.

READ ALSO:California Lawmakers Approve Ban On Face Masks For Authorities

The issue of women’s rights in Kazakhstan gained media attention in 2023 following the murder of a woman by her husband, a former minister, a case that shocked Kazakh society and prompted President Kassym-Jomart Tokayev to react.

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“Some people hide behind so-called traditions and try to impose the practice of wife stealing. This blatant obscurantism cannot be justified,” Tokayev said last year.

AFP

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Russia Arrests Woman For Detonating Bomb On Railway

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Russia’s FSB security service said on Tuesday it had arrested a woman in her fifties accused of detonating explosives in a bid to sabotage the Trans-Siberian Railway.

The suspect was allegedly working on behalf of Ukrainian intelligence, the FSB said, in the latest incident of alleged covert activity during the countries’ conflict.

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In August 2025, following the instructions provided by the adversary, the suspect manufactured a homemade explosive device from publicly available components, placed it on the railway tracks and triggered it,” the Russian agency said.

READ ALSO:Russia Hits Ukraine With ‘Massive’ Deadly Overnight Strikes

“She recorded the moment of the explosion on her mobile phone camera and sent the footage as a report to the handler to receive a reward.”

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The statement did not name the suspect but said she was born in 1974 and carried out the alleged attack in eastern Siberia’s Zabaikalsky region.

The FSB warned Russians that it was monitoring social networks and online messenger services such as Telegram and WhatsApp for evidence of Ukrainian services recruiting Russians to carry out sabotage.

READ ALSO:Again, Russia Claims Another Village In Ukraine’s Region

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Separately, the agency told state news agency TASS that a man had been sentenced to 18 years and six months for transporting explosives on behalf of a “pro-Ukrainian” group.

A resident of the Bryansk region, which borders Ukraine, had, the FSB said, established contact through the Telegram app with a banned “terrorist organisation”.

He allegedly retrieved explosives from a cache on the orders of this group before waiting for “further instructions”, according to the same source cited by TASS.

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He was jailed by a military tribunal.

AFP

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