News

10 Ways To Stay Healthy During Ramadan

Published

8 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

Reps Move To Regulate Cryptocurrency, POS Operations

Published

7 hours ago

October 6, 2025

Editor

Concerned about the growing cases of cybercrime, money laundering, and terrorism financing linked to digital finance platforms, the House of Representatives has set up an ad hoc committee to review the economic, regulatory, and security implications of cryptocurrency adoption and Point-of-Sale (POS) operations in Nigeria.

Speaker of the House, Abbas Tajudeen, who inaugurated the committee on Monday in Abuja, said the move became necessary amid increasing concerns over fraud and consumer exploitation in the country’s rapidly expanding digital finance ecosystem.

He noted that while Nigeria’s resilient economy has the potential to support cryptocurrency growth, the risks associated with its unregulated operations, including its use for illicit financial flows, cannot be overlooked.

Abbas explained that the absence of clear regulatory guidelines, coupled with the volatility and complexity of digital assets, compelled the House to intervene and establish a regulatory and consumer protection framework for Virtual Asset Service Providers (VASPs), including cryptocurrencies and crypto-assets.

He said Nigeria’s economy has consistently demonstrated resilience, often recovering from recessions and recording growth in non-oil sectors, making it a potentially strong environment for cryptocurrency trade. However, he cautioned that the vulnerabilities inherent in digital currency operations must not be underestimated.

“It is because of this absence of clear rules, coupled with the volatility and complexity of the technology, that the House of Representatives found it imperative to establish regulations and consumer protection measures that will regulate the activities of Virtual Assets Service Providers, including cryptocurrencies and crypto assets,” Abbas said.

He added that the committee’s mandate includes conducting public hearings to gather input from stakeholders that would guide the House in developing legislation for a comprehensive regulatory framework governing cryptocurrency and other digital finance platforms.

The Speaker urged members of the committee to discharge their duties with patriotism and integrity, ensuring that the best interests of the nation guide their work.

In his remarks, the Chairman of the Committee, Olufemi Bamisile (APC–Ekiti), described the assignment as one of national importance aimed at striking a balance between financial innovation and national security.

“We have been entrusted with a task of national significance — to review the economic, regulatory, and security implications of cryptocurrency adoption and Point-of-Sale operations in Nigeria,” Bamisile said.

He added that the committee would work closely with key regulatory and security agencies such as the Central Bank of Nigeria (CBN), Securities and Exchange Commission (SEC), Nigeria Deposit Insurance Corporation (NDIC), Nigerian Financial Intelligence Unit (NFIU), Economic and Financial Crimes Commission (EFCC), Independent Corrupt Practices and Other Related Offences Commission (ICPC), and the Nigeria Police Force.

News

World Habitat Day: Okpebholo Commends Building Control Agency For Developmental Milestones

Published

8 hours ago

October 6, 2025

Editor

Governor Monday Okpebholo of Edo State has commended the management and staff of the Edo State Development and Building Control Agency (ESDBCA) for their significant contributions to urban growth and infrastructural development across the state.

The governor gave the commendation on Monday when he played host to the delegation of the agency in his office as part of programme to mark this year’s World Habitat Day celebration.

The deputy governor, Hon. Dennis Idahosa who received the team on his behalf, commended the agency led by the Managing Director, Mr. Imoisili Igabali, for its “selfless contributions” to the development of our dear state.

In a statement by his Chief Press Secretary, Mr Friday Aghedo, Idahosa noted that the agency had played a pivotal role in driving urban renewal and enforcing modern building standards in the State, describing their efforts as vital to the government’s vision of sustainable city planning.

“We want to thank you for being part of the growth and development of our dear state. Your work has not gone unnoticed.

“What is most important to us is that we have the political will to ensure that this agency continues to fulfill its mandate effectively,” he stated.

He expressed optimism on the future of urban development in Edo State and pledged continued government support for the agency’s initiatives.

“On behalf of His Excellency, Senator Monday Okpebholo, I want to thank you for this wonderful day.

“We congratulate you as a state, and we thank God for giving us a capable leader in Mr. Igabali, whose dedication and teamwork continue to yield results,” he said.

Earlier in his remarks, the Managing Director of the agency expressed appreciation to the Governor and his deputy for their support and for taking the time to receive the agency’s delegation during the World Habitat Day observance.

The 2025 World Habitat Day celebration in Edo State was marked with renewed calls for sustainable housing, improved infrastructure, and enhanced urban management — key pillars of the Okpebholo administration’s development agenda.

News

UNFPA Launches Technical Working Group On Disability Inclusion In Northern Nigeria

Published

8 hours ago

October 6, 2025

Editor

The United Nations Population Fund (UNFPA) has supported Bauchi State to inaugurate the first Disability Inclusion Technical Working Group (DITWG) aimed at promoting equity, inclusion, and human rights for persons with disabilities.

Speaking during the inauguration of the group in Bauchi on Monday, Ms Muriel Mafico, UNFPA Representative in Nigeria said that out of the 19 Northern states in Nigeria, Bauchi was the first to inaugurate the group.

According to her, the inauguration marked a significant milestone in the collective commitment in advancing inclusion, equity, and human rights for all persons with disabilities.

Represented by Olawunmi Akande, an official of UNFP, Mafico said that disability inclusion is central to achieving the Sustainable Development Goals (SDGs) and the vision of the 2030 Agenda.

“Disability inclusion is not an act of charity, but a matter of human rights, development, and justice.

“UNFPA is committed to ensuring that persons with disabilities, especially women, girls, and young people have equal access to sexual and reproductive health services, education, and opportunities to participate meaningfully in decision-making processes.

“UNFPA stands ready to support this Working Group through evidence generation, capacity building, inclusive programming, and technical assistance,” she said.

Also speaking, Mr Abubakar Sambo, an official of the Bauchi State Agency for Disabled Persons, said that the objectives of the group was to promote, coordinate and collaborate through a multi-sectoral approach to disability inclusion by bringing together relevant stakeholders and Organizations of People with Disabilities.

He also explained that the group would provide technical support and expertise in areas such as inclusive education, accessible infrastructure, health services, and disability-inclusive employment practices.

Sambo also emphasized on monitoring and reviewing policies and programmes in Bauchi State to ensure alignment with international standards and best practices.

He added that the technical group would also advocate for disability rights through public awareness campaigns, policy dialogues, and engagement with key decision-makers, Amongst others.

Earlier, Mrs Brisca Jerome, Executive Secretary, Bauchi State Agency for People with Disabilities, said the support from UNFPA would complement the state government’s efforts toward inclusive governance.

She appreciated the support of the UN agency and the state governor for creating an enabling environment for partners to strengthen activities and programmes targeting persons with disabilities.

She said that the DITWG consists of a 36 man group from all stakeholders in the sector.

The DITWG is to be chaired by the Executive Secretary, Bauchi state Agency for People With Disabilities.