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10 Ways To Stay Healthy During Ramadan

Published

10 months ago

February 23, 2025

Ramadan in 2025 is expected to begin in Nigeria on either Friday, February 28, or Saturday, March 1.

The exact start date depends on the sighting of the new crescent moon, which marks the beginning of the Islamic month of Ramadan.

The Nigerian Supreme Council for Islamic Affairs is responsible for announcing the commencement of Ramadan in Nigeria.

They rely on moon sighting reports from various committees and individuals across the country.

Once the moon is sighted and verified, the NSCIA will make an official announcement regarding the start of Ramadan.

Unlike previous years when Ramadan coincided with school holidays, in 2025, Ramadan falls during the academic session, which means students and working professionals will need to balance fasting with their regular commitments.

Muslims globally observe fasting from dawn to sunset, engage in increased prayers, self-reflection, and charitable activities.

The pre-dawn meal is called Suhoor, and the meal to break the fast at sunset is known as Iftar.

The month concludes with the celebration of Eid al-Fitr, a festival marking the end of fasting.

Balancing fasting with fitness and nutrition is crucial to maintaining health and energy levels.

Here are some practical and detailed tips to stay healthy during Ramadan.

1. Prioritise Hydration

Proper hydration is essential to prevent dehydration, headaches, and fatigue. Since the fasting window is long, it is crucial to drink sufficient water during non-fasting hours. Follow the 2-4-2 rule:

Two glasses of water at Suhoor to start the day hydrated.
Four glasses of water between Iftar and bedtime, spaced out evenly.
Two glasses of water right before sleeping to sustain hydration overnight.
Avoid caffeine-rich beverages like coffee, tea, and sodas, as they can increase urine production and lead to dehydration. Opt for herbal teas or infused water instead.

2. Eat a Balanced and Nutrient-Dense Suhoor

Suhoor is the pre-dawn meal that sustains energy levels throughout the day. It should be packed with:

Complex carbohydrates: Whole grains, oats, brown rice, and quinoa provide slow-releasing energy.
Protein sources: Eggs, Greek yogurt, cottage cheese, and lean meats help maintain muscle mass and curb hunger.
Healthy fats: Avocados, nuts, seeds, and olive oil aid in satiety and provide essential fatty acids.
Hydrating foods: Watermelon, cucumbers, and oranges help retain moisture and prevent early dehydration.

3. Break the Fast Wisely with a Nutrient-Rich Iftar

Iftar should be a well-balanced meal that replenishes lost nutrients and rehydrates the body. Follow this structured approach:

Start with dates and water: Dates are rich in natural sugars, fiber, and potassium, which help restore energy levels quickly.
Include a warm soup or smoothie: Lentil soup, bone broth, or fruit smoothies help prepare the digestive system for heavier meals.
Main course: Focus on a balance of lean protein (chicken, fish, tofu), complex carbohydrates (sweet potatoes, brown rice, whole wheat bread), and healthy fats (avocado, nuts, olive oil).
Vegetables and fiber: Incorporate fiber-rich vegetables such as spinach, kale, carrots, and zucchini to aid digestion and prevent bloating.
Avoid processed and fried foods: Minimize consumption of fried snacks, processed meats, and excessive sugar, as they lead to sluggishness and rapid blood sugar spikes.

4. Maintain an Optimal Exercise Routine

Engaging in physical activity during Ramadan requires careful planning to prevent exhaustion and dehydration.

Best Time to Exercise:
Before Suhoor: Low-intensity workouts such as yoga, stretching, or light walks can help maintain flexibility and energy levels.
Before Iftar: Light workouts like brisk walking, bodyweight exercises, or Pilates can keep metabolism active.
Post-Iftar: Ideal time for moderate to high-intensity workouts like strength training, cardio, or HIIT (done at least 1-2 hours after eating).

Types of Workouts:
Low-intensity: Walking, stretching, yoga, Pilates.
Moderate-intensity: Strength training with lighter weights, swimming.
High-intensity (only post-Iftar): HIIT, sprinting, resistance training.
Listen to Your Body: If you experience dizziness or excessive fatigue, reduce workout intensity and focus on mobility exercises.

5. Ensure Quality Sleep and Recovery

With the altered sleep schedule due to Suhoor and late-night prayers (Taraweeh), prioritizing rest is key to maintaining energy levels.

Aim for 6-8 hours of quality sleep, even if it is split into segments.
Take short naps (20-30 minutes) during the day if needed to prevent burnout.
Avoid screen time before bed to promote deeper sleep cycles.

6. Manage Stress and Maintain Mental Well-Being

Fasting affects both physical and mental health, so managing stress is vital for an overall balanced Ramadan.

Practice deep breathing exercises, meditation, and mindfulness to stay calm.
Stay connected with family and friends for emotional support.
Reduce unnecessary workload and prioritize essential tasks to avoid burnout.

7. Plan Your Meals in Advance

Proper meal planning helps in making healthier choices while avoiding last-minute unhealthy food options.

Batch cook meals ahead of time and store them in portions.
Prepare nutrient-rich snacks like dates with almond butter, fruit salads, or hummus with whole wheat pita.
Use meal-prepping strategies such as overnight oats or marinated proteins to save time.

8. Avoid Overeating and Focus on Moderation

After long hours of fasting, there is a temptation to overeat, which can lead to bloating, discomfort, and sluggishness.

Eat slowly and chew food properly to aid digestion.
Break meals into smaller portions instead of consuming large quantities at once.
Follow the 80/20 rule – eat until you’re 80% full, allowing your body to process the food efficiently.

9. Be Mindful of Digestive Health

Digestive issues such as bloating and constipation are common during Ramadan due to irregular meal timings.

Increase fiber intake with whole grains, fruits, and vegetables.
Drink herbal teas like peppermint or ginger tea to soothe digestion.
Avoid carbonated drinks that cause bloating.
Engage in light walking post-Iftar to aid digestion.

10. Celebrate Ramadan with a Holistic Approach

Ramadan is not just about fasting but about overall well-being—physical, spiritual, and mental. By incorporating healthy habits, mindful eating, proper hydration, and balanced physical activity, individuals can ensure a fulfilling and energized Ramadan experience.

Conclusion
Staying healthy during Ramadan requires a combination of proper nutrition, hydration, sleep, and exercise.

By making mindful food choices, following a structured fitness routine, and prioritizing well-being, individuals can maintain their energy levels while fulfilling the spiritual essence of Ramadan.

Striking a balance between fasting and fitness ensures that Ramadan is both a rewarding and health-conscious experience.

Note: This piece includes AI-generated inputs.

(PUNCH)

News

How I and Obey’s Son Escaped Getting Caught In Benin’s Coup —Dele Momodu

Published

7 hours ago

December 7, 2025

Editor

The 2011 presidential flagbearer of the National Conscience Party (NCP), Chief Dele Momodu has revealed how he and his entourage missed getting caught in Benin Republic’s coup on Sunday.

A group of military personnel in Benin on Sunday announced that they had ousted President Patrice Talon, who is due to step down next April after 10 years in power.

Soldiers calling themselves the “Military Committee for Refoundation” (CMR), said on state television that they had met and decided that “Mr Patrice Talon is removed from office as president of the republic”.

Reacting to the news via a post on his official X account, Momodu said he and his entourage would have been caught in Benin Republic’s coup if not for a missing document.

“OUR GOD DID THIS FOR US… My friend ROTIMI OBEY, the second son of legendary musician, CHIEF COMMANDER EBENEZER OBEY and I were to head out to Accra, Ghana, by road, this morning. All was set and ROTIMI went to bed early so that we can set out at 5am. But something went wrong,” he said.

“Before going to bed, I asked my driver for the originals of my car documents. He said he had only the copies with him. I searched the Home Office in Victoria Island but I couldn’t find it. I then went to the Penthouse in Ikoyi to check my other office. Still no luck. So , I called ROTIMI at 10:38 PM to give him the decision to fly instead of driving. He agreed.

“Meanwhile, my Beninese friend and mentee, ALEX DALMEIDA, was already in town waiting to accompany us through the French-speaking borders. So I called him at 23:02 last night to abort our road trip.

“I called PRECIOUS, my travel consultant, to check available flights. She got us tickets at 11:15PM. It was at the airport we received the news of the coup in Benin Republic… We barely missed it by the whiskers…”

Soldiers led by Lieutenant Pascal Tigri announced that they have taken over the country. They also suspended all political parties and announced the closure of land, sea and air borders.

Speaking further, Momodu expressed surprise at the coup attempt, saying: “Benin is one of West Africa’s most peaceful countries.

“The Benin’s President changed the constitution just last month to allow him extend his presidential term, this morning the military has overthrown him.”

Talon’s entourage has, however said that the Benin Republic President is safe and the army was regaining control.

Talon, a 67-year-old former businessman dubbed the “cotton king of Cotonou”, is due to hand over power in April next year after 10 years in office marked by solid economic growth but also a surge in jihadist violence.

West Africa has experienced a number of coups in recent years, including in Benin’s northern neighbours Niger and Burkina Faso, as well as Mali, Guinea and, most recently, Guinea-Bissau.

News

OAU Unveils Seven-foot Bronze Statue Of Chief Obafemi Awolowo

Published

13 hours ago

December 7, 2025

Editor

…Yemisi Shyllon, other dignitaries praise Awo’s commitment to humanity

A giant bronze statue of the sage, Chief Obafemi Awolowo, was unveiled on Friday at the Obafemi Awolowo University (OAU), Ile Ife.

The statue, the worth of which was put at N120 million by the donor, has the sage dressed in his Senior Advocate of Nigeria (SAN) attire. It is of a height of seven feet, which goes to 15 feet after the inclusion of the pedestal.

Speaking at the unveiling, the Vice Chancellor of the university, Professor Adebayo Bamire, stated that the statue is a legacy project for the university.

Professor Bamire said the statue was a celebration of Chief Awolowo’s selfless service to humanity and expressed the appreciation of the university to the donor, Prince Yemisi Shyllon.

Prof Bamire noted that the life of Chief Awolowo should serve as a lesson for all to live for the good of the people.

“It is known that the soul of any civilisation, the very pulse of its humanity, beats strongest on its art, on its music, its literature, its visual splendour and its performances. This affirmation resonates with the Obafemi Awolowo University academic philosophy: ‘for learning and culture’—a culture of creativity and a creative culture.

“The donor of the statue, Prince Yemisi Shyllon, is a man whose name resonates across continents. He is Africa’s foremost art collector, an accomplished creative mind, a committed philanthropist of extraordinary vision and a relentless advocate for cultural advancement and one of the most remarkable cultural ambassadors of our time.

“For a university like ours, dedicated to the holistic development of mind and spirit, this example is a beacon. It reinforces our own commitment to ensuring that the sciences converge with the humanities, that innovation dances with tradition and that our graduates are as culturally literate as they are professionally skilled.

“This iconic piece will not only beautify our campus but also serve as a permanent cultural marker, reminding future generations of the ideals of leadership, service, excellence and intellectual courage upon which this university was founded,” the Vice Chancellor said.

Speaking, the donor of the statue, Prince Yemisi Shyllon, stated that the project was aimed at celebrating Papa Awolowo for living a purpose-driven life.

Prince Shyllon said conceiving the project and funding it was his own way of saying thank you to Chief Awolowo for the sterling leadership he gave his people and for showing what meaningful life meant.

“Indeed, many people solely focus on material wealth, such as having cars, building and buying properties, buying private jets, jewelries and the many other worthless and selfish illusions of life, that are generally not meaningful to the real essence of human life,” he said.

He added that Chief Awolowo would be remembered forever for living for what was right and just even as he listed some of the enduring legacies of the sage.

Prince Shyllon pointed at “free education in the old Western Region, and other landmark projects such as the Cocoa House, Western Nigeria Television, Liberty Stadium, industrial estates, farm settlements and the Obafemi Awolowo University, among others” as worthy legacies left behind by Chief Awolowo.

Shyllon noted that the sage was a man who could be best described as an example of a person who lived a “meaningful life.”

He added that Chief Awolowo lived his life planting seeds for generations while leaving his indelible footprints on the sands of time.

He charged all to live the kind of life that would make humanity remember them for something positive, “just as Papa Obafemi Awolowo, who died 38 years ago.”

He stressed that the Holy Qur’an and the Bible preach the act of showing love to the needy, adding that all should not give to the needy for the purpose of getting anything in return.

“Life is full of emptiness. Awolowo lived a meaningful, purpose-driven life and planted seeds through his various selfless services to humanity before his exit. That is why he is celebrated every day since he died 38 years ago,” he said.

In his remarks, Chairman, African Newspapers of Nigeria (ANN) Plc, publishers of the Tribune titles, and daughter of Chief Awolowo, Dr Olatokunbo Awolowo Dosumu, thanked Prince Shyllon for donating the statue.

She also appreciated the university for being receptive to the idea and for keeping the legacy of Chief Awolowo alive.

Ambassador Awolowo Dosumu, who was represented by the Editor, Saturday Tribune, Dr Lasisi Olagunju, noted that the project was a celebration of selfless service to the people which was what Chief Awolowo lived for.

“History is always there to reward selfless leadership and expose pretenders. We are here today in celebration of an uncommon man who died 38 years ago. This honour, this statue is a demonstration of what immortality means.

“Chief Awolowo gave his very best in the service of the people. We appreciate the donor, Prince Yemisi Shyllon, for the gesture and also appreciate the university for giving the right space for the erection of the statue. Good life is about services; what we are celebrating today is history’s reward for Chief Awolowo’s selflessness.

“Papa was one leader who believed that service to the people is a rent paid for the space we occupy in this world. The Awolowo family appreciates this monument and thanks the donor and the sculptor for doing a great job,” he said.

He urged students of the institution to learn from the life lived by Chief Awolowo and rededicate themselves to noble causes.

At the ceremony were principal officers of the university and other dignitaries, including Senator Babafemi Ojudu, who also said positive things about Chief Awolowo and the leadership he gave the Nigerian people.
(TRIBUNE)

News

FULL LIST: FG Selects 20 Content Creators For Tax Reform Education

Published

14 hours ago

December 7, 2025

Editor

The Federal Government has released a list of 20 content creators selected to support public education on Nigeria’s ongoing tax reforms.

The Presidential Fiscal Policy and Tax Reforms Committee issued the announcement, which was posted on Thursday by its chairman, Taiwo Oyedele, on X.

The list, titled “Top 20 Content Creators for Tax Reform Education,” was shared after the organisers received 8,591 nominations covering more than 200 creators.

The organisers said the selected creators will attend a special training session designed to deepen their understanding of the new tax laws so they can share clearer and more balanced information with their audiences.

They encouraged Nigerians to tag any creator on the list and ask them to confirm their interest by completing the acceptance form.

“If your favourite creator is on the list, tag or mention them and ask them to confirm their interest by completing this form: forms.gle/Ph49kSE4okDf6g….

“Deadline for acceptance is Monday, 8 December 2025.

“Tell us the areas of interest and key issues you’d like the training to focus on in the comments section.”

According to the announcement, the creators were ranked by their followership across major platforms. The top 20 include:

1. Financial Jennifer

2. Onlinebanker

3. Don Aza

4. Mary Efombruh

5. Baba Ogbon Awon Agba International

6. Perpetual Badejo

7. Personalfinancegirl

8. Tomi Akinwale

9. Emeka Ayogu