News
10 Ways To Stay Healthy During Ramadan

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:
READ ALSO: 10 Health Tips For Ramadan Fasting
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.
READ ALSO: 5 Ways To Manage Diabetes During Ramadan Fast
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.
READ ALSO: Ramadan: 5 Hunger, Thirst-curbing Fruits You Can Take During ‘Sahoor’
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
Xenophobic Attacks: Oshiomhole Tells FG To Retaliate Against South African Companies In Nigeria

Senator Adams Oshiomhole has called on the Federal Government to retaliate against South African businesses operating in Nigeria following the recent attacks on Nigerians in South Africa.
Speaking during plenary on Tuesday, Oshiomhole said the Federal Government should consider revoking the working license of South African owned companies such as MTN and DSTV.
He argued that Nigeria must respond firmly to what he described as persistent hostility against its citizens.
READ ALSO:South Africa To Investigate ‘Mystery’ Of Planeload Of Palestinians
“I am not going to shed tears. If you hit me, I hit you. I think it is appropriate in diplomacy. It is an economic struggle,” Oshiomhole said.
He argued that while some South Africans accuse Nigerians of taking their jobs, Nigerians should return home and take over employment opportunities created by major South African companies operating in the country, including MTN and DSTV.
“When we hit back, the President of South Africa will not only talk but will also go on his knees to recognise that Nigeria cannot be intimidated.
READ ALSO:South African Ambassador Found Dead Outside Paris Hotel
“We will not condone any life being lost. If a crime has been committed under the South African law they have the right to bring any such person to justice, but to kill our people as if we are helpless, we will not allow that,” Oshiomhole added.
DAILY POST reports that several Nigerians in South Africa have reportedly been attacked, and their businesses destroyed, in ongoing xenophobic attacks in the country.
News
IGP Orders Officers Display Name Tag On Uniform, Gives Update On State Police

The Inspector General of Police, IGP, Tunji Disu, has ordered all police personnel to always have their name tags on their uniforms for easy identification.
Disu disclosed that only police personnel who are undercover are exempted from displaying their name tags.
Speaking on Tuesday, Disu said: “All police officers should have their name tags. All of us on the high table have our names apart from the undercover among us so if you look at all the Commissioners of Police we have our name tags, so it’s not our standard.
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“All the Commissioners of Police are here and that is why we called this meeting, we have list of things like this that we will want to discuss with the Commissioners of Police, we have told them earlier and we will still let them know that every that happens within their area of jurisdiction falls under their control.”
On the issue of state police, the IGP said: “Since we got the signal that the Federal Government of Nigeria intend to establish State Police and since we are the federal police, we decided to take the bull by the horn and put down our own side of what we believe on how the state police should be run.
“A lot of things were taken into consideration, a lot of comparative analysis was done and it has been transmitted to the National Assembly.”
News
Court Orders SERAP To Pay DSS Operatives N100m For Defamation

The High Court of the Federal Capital Territory has ordered a non-governmental organization, the Socio-Economic Rights and Accountability Project, SERAP, to pay N100 million as damaged to two operatives of the Department of the State Services, DSS, for unjustly defaming them in some publications.
The court also ordered SERAP to tender public apologies to the defamed officers,
Sarah John and Gabriel Ogundele, in two national newspapers, two television stations and its website.
Besides, the organization was also ordered to pay the two operatives N1 million as cost of litigation and 10 percent post-judgment interest annually on the judgment sum until it’s fully liquidated.
Justice Yusuf Halilu of the High Court of the Federal Capital Territory gave the order on Tuesday while delivering judgment in a N5.5 billion defamation suit instituted against SERAP by the DSS operatives.
The judge found SERAP liable for unjustly defaming the two DSS operatives with allegations that they unlawfully invaded its Abuja office, harassed and intimidated its staff, in September 2024.
READ ALSO:How We Arrested Terror Suspect Who Threatened To Kill Students, Teachers In Abuja — DSS
In the offending publication on its website and Twitter handle, SERAP alleged that the two operatives unlawfully invaded and occupied its office with sinister motives.
The judge held that the publication was in bad taste especially from an organization established to promote transparency and accountability, as nothing in the publication was found to be truthful.
The DSS staff had listed SERAP as 1st defendant in the suit marked CV/4547/2024. SERAP’s Deputy Director, Kolawole Oluwadare, was listed as the 2nd defendant.
In the suit, the claimants – Sarah John and Gabriel Ogundele – accused the two defendants of making false claims that they invaded SERAP’s Abuja office on September 9, 2024..
Counsel to the DSS, Oluwagbemileke Samuel Kehinde, had while adopting his final address in the mater urged the judge to grant all the reliefs sought by his client in the interest of justice.
READ ALSO:DSS Arrests Suspected Gunrunner, Recovers 832 Rounds Of Ammunition
He admitted that although the names of the two claimants were not mentioned in the defamation materials, they had however established substantial circumstances that they are the ones referred to in the published defamation article by SERAP on its website.
The counsel submitted that all ingredients of defamation have been clearly established and the offending publication referred to the two officials of the secret police.
However, SERAP, through its counsel, Victoria Bassey from Tayo Oyetibo, SAN, law firm, asked the court to dismiss the suit on the ground that the two claimants did not establish that they were the ones referred to in the alleged defamation materials.
She said that SERAP used “DSS officials” in the alleged offending publication, adding that the two claimants must establish that they are the ones referred to before their case can succeed.
Similar arguments were canvassed by Oluwatosin Adefioye who stood for the second defendant, adding that there was no dispute in the September 9, 2024 operation of DSS in SERAP’s office.
READ ALSO:Alleged Cyberstalking: DSS Plays Video Evidence In Sowore’s Trial
He said that since SERAP in the publication did not name any particular person, the claimants must plead special circumstances that they were the ones referred to as the DSS officials.
Besides, he said that there is no organization by name Department of State Services in law, hence, DSS cannot claim being defamed adding that the only entity known to law is National Security Agency.
The claimants had in the suit stated that the alleged false claim by SERAP has negatively impacted on their reputation.
The DSS also stated, in the statement of claim, that, in line with the agency’s practice of engaging with officials of non-governmental organisations operating in the FCT to establish a relationship with their new leadership, it directed the two officials – John and Ogunleye – to visit SERAP’s office and invite them for a familiarization meeting.
The claimants added that in carrying out the directive, John and Ogunleye paid a friendly visit to SERAP’s office at 18 Bamako Street, Wuse Zone 1, Abuja on September 9 and met with one Ruth, who upon being informed about the purpose of the visit, claimed that none of SERAP’s management staff was in the country and advised that a formal letter of invitation be written by the DSS.
READ ALSO:DSS, Police Partner NCCSALW To End Terrorism, Mop Up Illegal Arms
John and Ogundele, who claimed that their interactions with Ruth were recorded, said before they immediately exited SERAP’s office, Ruth promised to inform her organisation’s management about the visit and volunteered a phone number – 08160537202.
They said it was surprising that, shortly after their visit, SERAP posted on its X (Twitter) handle – @SERAPNigeria – that officers of the DSS are presently unlawfully occupying its office.
The claimant added, “On the same day, the defendants also published a statement on SERAP’s website, which was widely reported by several media outfits, falsely alleging that some officers from the DSS, described as “a tall, large, dark-skinned woman” and “a slim, dark skinned man,” invaded their Abuja office and interrogated the staff of the first defendant (SERAP).
John and Ogundele stated that “due to the false statements published by the defendants, the DSS has been ridiculed and criticised by international agencies such as the Amnesty International and prominent members of the Nigerian society, such as Femi Falana (SAN)”.
“Due to the false statements published by the defendants, members of the public and the international community formed the opinion that the Federal Government is using the DSS to harass the defendants.”
READ ALSO:SERAP To Court: Stop CBN From ‘Implementing ‘Unlawful, Unjust ATM Fee Hike’
They added that the defendants’ statements caused harm to their reputation because the staff and management of the DSS have formed the opinion that the claimants did not follow orders and carried out an unsanctioned operation and are therefore, incompetent and unprofessional.
The claimants therefore prayed the court for the following reliefs: “An order directing the defendants to tender an apology to the claimants via the first defendant’s (SERAP’s) website, X (twitter) handle, two national daily newspapers (Punch and Vanguard) and two national news television stations (Arise Television and Channels Television) for falsely accusing the claimants of unlawfully invading the first defendant’s office and interrogating the first defendant’s staff.
“An order directing the defendants to pay the claimants the sum of N5 billion as damages for the libellous statements published about the claimants.
“Interest on the sum of N5b at the rate of 10 percent per annum from the date of judgment until the judgment sum is realised or liquidated.
“An order directing the defendants to pay the claimants the sum of N50 million as costs of this action.”
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