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10 Ways To Stay Healthy During Ramadan

Published

6 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

Edo Hospital Denies Complexity In Death Of Twin Babies

Published

16 hours ago

August 26, 2025

Editor

Management of the Med-Vical Medical Centre in Benin City, has denied allegations of medical negligence, secrecy and incompetence in the handling of the very ill extreme pre-term twin babies referred from another facility to them.

Med-Vical Medical Centre is specialized in paediatric and neonatal intensive care services with state of the art facilities for respiratory care and life support

The pre-term babies died on separate days at the neo-natal intensive care centre.

Parents of the babies, Mr. and Mrs. Jerry Sylvester had petitioned the Police calling for discreet investigation into the death of their babies.

They accused the hospital of taking one of the babies to the mortuary without informing them.

But the hospital said the babies were delivered pre-term in another hospital, but subsequently referred from a second private hospital to our facility at about 9pm on July 9th.

The Consultant Paediatrician/Neonatologist of the hospital, Dr. Enato Gertrude said she received the babies who were in a critical condition and diagnosed them to have severe prematurity, severe respiratory distress syndrome, severe neo-natal sepsis and peri-natal asphyxia.

Dr. Enato said despite the fact that the parents of the babies could not provide 50 percent of what was needed to start treatment, they commenced treatment in a race to save the babies.

She said the parents were counseled, informed and their consent sought on every step taken to treat the babies.

Dr. Enato said the first twin died after eight days of being admitted at the facility, while the second one died after three weeks.

According to her, “I wasn’t there at the delivery. I don’t know what transpired. I don’t know everything that happened until they got to our facility which was several hours after the children were born, because they came into our facility very ill.

“When the children came, we diagnosed them and put the babies on the machine and started treatment, there is a minimum deposit that is supposed to be paid. The babies needed tubings, surfactants and caffeine citrate, which are expensive. They are not even readily available over the counter.

“They’re actually specially ordered, specially packaged, and cold chain must be maintained with them. And they are quite expensive. I don’t produce them. I buy them to use for the babies. And it’s supposed to help these babies. So at this point, the parents didn’t have enough money for all of this. I think the father had less than 50% of the money because he said he couldn’t get the money at that time.

“He came to meet me and I just told the billing officer not to bother them, let’s attend to these babies first, collect what he had. So I think then he had just 250,000 or so for each baby. But we were not focusing on the money. We just needed to save the lives of the babies of which we continued the care.

“We placed both babies on the machine and we continued to give antibiotics and oxygen therapy. And at a point, we noticed that the respiratory distress was not getting better and we informed the parents.

“while on admission we noticed the babies had thrombocytopenia (low platelets) and immediately we told the parents to get what they call platelets. Due to the severe sepsis, we also requested for blood culture.

“At a point on day eight, we noticed that the thrombocytopenia for baby two was not getting better despite all that we had done. A diagnosis of severe neonatal sepsis with multiple organ dysfunction and disseminated intravascular coagulation was made.

“So we called the parents and counselled them that we needed to put the baby on the ventilator for complete life support but at this time the baby was bleeding from thrombocytopenia and we carried the parents along. They saw what happened. Despite all our resuscitation efforts for the baby, the baby succumbed to the illness. The father wasn’t happy after we explained everything to him. It was quite painful at that time for everybody.

“Following the passing of the first twin, the father became hostile and we tried to counsel him but he was difficult to get him to calm down. We even suggested referring the second twin to UBTH, but he quickly declined and pleaded for treatment to continue, as they had no where else they preferred to go to.

“We did a lot for these babies to ensure that the second baby continued to live but two weeks after the passing of the first baby, we noticed bleeding continued for the second one despite blood transfusion with platelets administration, and the baby needed a mechanical ventilator (life support).

“We counseled the mother and told the mother that at this point that the baby had poor prognosis. Chances of survival was slim and she said yes that we should continue to do everything she has faith that the baby will survive.

“On wednesday we saw a little bit of improvement but it declined again and the baby had to be continued on mechanical ventilator life support, but the baby succumbed to the illness.”

She said the parents were contacted, the mother came to see the corpse of the child, she left and didn’t return.

“Due to the delay in claiming the corpse after 12 hours of demise and after several attempts to reach the father to no avail, we decided to take the corpse to the mortuary. We never denied the parents access to their child’s corpse.”

The hospital further added that they are committed to transparency and accountability in their operations adding that at Med Vical Medical Centre, patients safety and well-being are top priorities as they strive to provide highest quality care.

News

OPINION: A Voyage To Caligula’s Rome

Published

18 hours ago

August 26, 2025

Editor

By Suyi Ayodele

Rome’s history offers timeless lessons for all nations to jealously guard their freedom. Consider one of its emperors, Caligula: Born Gaius Caesar Augustus Germanicus, he reigned from AD 37 to AD 41. Known as Little Boots, Caligula’s four-year reign epitomised tyranny.

Albert Camus captured his ruthlessness in his 1938 play “Caligula”, while Stephen Dando-Collins’ 2019 book, “Caligula: The Mad Emperor of Rome”, and Kate Zusmann’s article, “Roman Emperor Caligula: The Mad Tyrant of Rome”, give vivid portraits of his excesses.

Zusmann wrote: “Caligula’s reign lasted only four years, but his cruel and unpredictable behavior earned him a reputation as one of the most notorious emperors in Roman history… He engaged in construction projects to emphasize his power and divine status. He humiliated senators by forcing them into menial tasks or public spectacles.”

Though he initially presented himself as a noble leader, he soon became Rome’s worst emperor. He wielded taxation and reckless spending as weapons of control.

One account records: “Caligula squandered 2.7 billion sesterces in his first year and addressed the deficit by confiscating estates, levying fines, and even imposing the death penalty to seize wealth. He crippled the Roman Senate in the process.”

Freed from opposition, he built an extravagant bridge at Baiae and introduced crippling taxes on everything, taverns, artisans, slaves, food, litigation, weddings, even prostitutes and their pimps. Taxes doubled in just four years, leaving ordinary Romans broken and resentful.

Is this not eerily familiar? In some places in Nigeria today, task force agents harass even mourners transporting corpses. They must pay the State.

Caligula’s Rome is a warning. When opposition disappears, tyranny grows unchecked, and taxation becomes limitless. Nigeria is already on that path.

Read this report: “It was gathered that governors on the shopping list of the APC include the Enugu State governor, Peter Ndubuisi Mbah, Bayelsa State governor, Douye Diri, Plateau State governor, Caleb Muftwang and the Zamfara State governor, Alhaji Dauda Lawal.”

That was how the Nigerian Tribune concluded its lead story on page five of its Monday, August 25, 2025, edition, titled: “Tension grips PDP leaders as APC targets more govs.” Two riders followed: “South-East, South-South, North-Central govs on shopping list” and “Tinubu to receive another PDP gov on arrival.”

An average student of Nigeria’s political history should be deeply troubled by this report. The concern is not just the well-known fact that Nigeria’s political elite rarely show fidelity to principles, loyalty, or decency, but rather the imminent danger this trend poses to the survival of democracy and to the ordinary masses.

We must ask ourselves: what awaits the common man if Nigeria slides into a one-party state? Can the current wielder of power – the architect of this emerging no-opposition order – truly manage such a system? If today, under the pretense of multiparty democracy, impunity has already reached its peak, what happens when there is no one left to challenge those in power?

History warns us that we are about to repeat our mistakes. Nigeria has a peculiar habit of forgetting her sordid past. Some call it resilience; I disagree. What we parade as resilience is actually a battered psyche. Nigerians have been beaten into submission by those who weaponized poverty. With crumbs thrown here and there, leaders get away with political robbery. We have been conquered.

The sages warned us that thunder must not be allowed to strike twice in the same place. Their reasoning was simple: if bad history repeats itself, its second coming will be catastrophic – so tragic that no one will have the words to describe it.

That Nigeria is gradually sliding into a one-party state should raise an alarm. Euphemism has no place here. A one-party Nigeria under President Bola Ahmed Tinubu is an invitation to disaster. The consequences will not stop with the opposition; even those within the president’s inner circle will eventually taste the venom. Tyrants spare no one—not even their favourites. We are headed down that perilous road.

Make no mistake: a one-party state will kill this democracy. It has happened before—not once, but twice. Some of us lived through it, others read about it. Nigeria lost two republics because those in power chose tyranny and crushed opposition.

The First Republic collapsed when the ruling Northern People’s Congress (NPC) attempted to monopolise political power. It formed alliances, coerced defections, and silenced dissent. Opposition leaders were detained on trumped-up charges. Resistance sparked the violent Operation Wetie in Western Nigeria in 1962. By January 15, 1966, the First Republic was dead.

What followed were the January and July 1966 coups, and then a 30-month civil war that consumed over two million lives. Yet we learnt nothing. When the chance came again in 1979, we squandered it.

MORE FROM THE AUTHOR:OPINION: KWAM1, KWAM2’ And Their Holy Water

By mid-1982, the ruling National Party of Nigeria (NPN) had perfected its plan to decimate opposition. It swallowed the PRP in Kano and Kaduna, captured the NPP in old Anambra, and went after the Unity Party of Nigeria (UPN). Oyo and Bendel fell to its onslaught, while only Ondo resisted—and that resistance produced bloodshed. By December 1983, the Second Republic collapsed, swept away by the military coup of Major-General Muhammadu Buhari. For the next 16 years, Nigeria was under the jackboot.

Whichever way we spin it, the truth is clear: the destruction of opposition in both the First and Second Republics laid the foundation for their collapse.

Those who defend the current defections as freedom of association miss the point. We are not disputing that right. What we warn against is the danger of acquiescing while political and economic power concentrate in the hands of one man. As Aesop warned: “Those who voluntarily put power into the hands of a tyrant must not wonder if it be at last turned against themselves.”

Those who think they can collaborate with the ruling party, pledging loyalty in opposition but serving power in secret, should think again. When tyranny consumes a nation, no one is spared. As the proverb goes, when heaven falls, it falls on everyone; the rain has no enemy.

Caligula reigned until his own guards turned on him. Tyranny and rebellion are monozygotic twins. Let today’s plotters of a one-party Nigeria take note.

Steven Levitsky and Daniel Ziblatt, in “How Democracies Die” (2018), explain it best: democracies rarely collapse through external invasion. They are destroyed from within, through the slow erosion of norms and the ambitions of authoritarian leaders. Nigeria is walking that path again.

Chude Jideonwo and Adebola Williams, in How to Win Elections in Africa (2017), observe that political parties in Nigeria are not built on coherent ideology but on opportunism. The APC, they argue, never stood on any deep philosophy; it merely capitalized on the weaknesses of the PDP. That explains why even serving PDP governors are defecting in droves to join it. But what exactly is the attraction? To answer that, let us revisit one of our old moonlight tales.

Long ago, when animals behaved like humans, Ikún, the deaf squirrel, desired to live as long as mortals. It went to a diviner to seek the Oracle’s blessing.

The divination was swift and stern: for Ikún to live long, it must avoid anything sweet that came from the enemy.

Ikún protested. Why should it shun sweet things when everyone knew it delighted in them?

MORE FROM THE AUTHOR:OPINION: Tinubu And His Northern Teachers

The Oracle replied with finality: What is sweet kills faster than anything else.

Ikún left, troubled. It wondered who its enemy could be. The only one that came to mind was the groundnut farmer, whose produce it relished. Resolving to obey the warning, Ikún avoided the groundnut farm.

The farmer soon noticed that Ikún no longer raided his crops. Suspicious, he tried several tricks. He attempted to smoke Ikún out of its burrow, but failed—for as elders say, òrò burúkú kii ká ikún mó’lé (misfortune never meets the squirrel at home). He tried hunting it at night, but that too failed—for ikún kii jé l’óru (the squirrel never ventures out at night).

At last, the farmer set a trap, using ripe banana as bait. The fruit was carefully placed over the blade, waiting to spring at the slightest tug.

Not long after, Ikún wandered by and spotted the banana. Overjoyed, it rushed forward. Banana was a delicacy, and its sweetness irresistible. Ikún took a bite, wagged its tail, and forgot all about the Oracle’s warning. It bit again, wagged its tail, and then tried to carry the whole banana away.

In a flash, the trap snapped. Ikún was caught between the jaws of death. Too late, it realised the truth: the sweet gift from the enemy was a lure to destruction. With its dying breath, it remembered the Oracle’s words.

Our elders, who preserved this tale, summed it up in the saying: ikun ńjẹ ògèdè, ikún ńrè’dí; ikún ò mọ̀ pé ohun tó dùn mà únpa ènìyàn (the squirrel wags its tail while eating banana, not knowing that what is sweet is what kills a man).

And that, precisely, is what the defecting governors are doing today. The banana from the ruling APC is sweet, but beneath its sweetness lies a deadly trap.

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PHOTOS: Brazil Welcomes Tinubu With Full Military Honours In Brasília

Published

1 day ago

August 25, 2025

Editor

Brazil on Monday rolled out full military honours at the Planalto Palace in Brasília to receive President Bola Tinubu.

Tinubu’s Special Adviser on Information and Strategy, Bayo Onanuga, disclosed this on X on Monday.

Onanuga said Tinubu was welcomed by his host, President Luiz Inácio Lula da Silva.

He wrote, “More photos of the official reception for President Tinubu at the Planalto Palace in Brasília, Monday, August 25, 2025. Brazil’s President Luiz Inácio Lula da Silva welcomed President Bola Tinubu with full military honours.”