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Tips to stay hydrated and healthy during Ramadan

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(Last Updated On: April 18, 2021)

During Ramadan, Muslims abstain from food and drink from dawn to dusk but it is important to get proper nourishment between Iftar and Sahari in order to be prepared for the next day – especially for those who need to work and go to school or university.

Healthy habits during the holy month are also very important in order to avoid gaining weight.

Cleveland Medical Center in Abu Dhabi, in the UAE, reports that there are a few simple times to help you stay fit while fasting.

Stay hydrated

The amount of fluids a person needs depends on age, gender, climate and activity level.

According to Cleveland Clinic, adults, on average, need 2 to 3 liters of water each day. So make sure to drink plenty of fluids before the start of the fasting hours. Unsweetened juices or milk are tasty, low calorie alternatives.

Experts warn against too much coffee and tea and soda drinks outside of fasting hours as the caffeine in them causes increased urination. Cleveland Clinic recommends these drinks be limited during the non-fasting hours.

The clinic also suggests that meals are started with broths, soups or stews. Fruits and vegetables such as watermelon, squash or spinach are mostly water and can also help to replace fluids.

Why is this important?

As stated by the clinic, the human body is about 60 percent water and it is vital for bodily functions, including metabolizing and transporting nutrients throughout the body and removing waste.

The amount of water in the body fluctuates – it is lost through urine and sweat and regained from food and drinks.

However, Cleveland Clinic states it is not unusual to become periodically dehydrated while fasting. Dehydration can result in weight loss that is quickly regained when normal eating and drinking habits resume.

Choose healthy options

Hunger tempts us to indulge or eat fast, convenient foods. But according to the Cleveland Clinic, highly processed foods are high in salt, sugar and unhealthy fats, which won’t last long and can increase thirst.

Try a handful of roasted nuts instead of ready-to-eat foods and also try to eat fresh fruit and vegetables.

Eat, rest and exercise strategically

According to clinic experts, planning your activities and meals after breaking your fast will help to refuel you and prepare you for the next day of fasting.

Rest is important, but be sure to stay awake long enough to replenish the fluids and nutrients your body needs.

Eat balanced meals including: bread, cereals and other grains; fruits and vegetables; meat, fish and poultry; milk, yogurt or cheese; and healthy fats.

Focus on foods that are digested slowly and release energy over time. These include food that are high in fiber (e.g. whole grains, fruits and vegetables) and foods containing complex carbohydrates (wheat, beans, lentils, rice, etc.).

It is important to stay active too. Find time to take a walk or do some gentle stretching.

Why is this important?

Weight loss occurs when a person uses more energy than they consume. Some studies on weight loss/gain during Ramadan have shown that energy intake remains the same or increases, despite a decrease in meal frequency.

Health

Public Health minister meets with head of the UN refugees agency

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(Last Updated On: March 22, 2024)

Dr. Qalandar Ebad, the Minister of Public Health met with Leonard Zulu, the head of the United Nations High Commissioner for Refugees, on Thursday in Kabul to discuss issues facing the health sector in the country.

Among the issues discussed was that of the establishment of new health centers for returnees in the country.

Ebad said the provision of better health services for compatriots and returnees was one of his priorities and requested the cooperation of this organization in this field.

Leonard Zulu assured Ebad of the organization’s continued cooperation.

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Health

Ebad addresses gathering of health sector supporting organizations in Doha

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(Last Updated On: February 29, 2024)

The Minister of Public Health of the Islamic Emirate of Afghanistan Qalandar Ebad on Thursday attended a meeting of health sector-supporting organizations in Doha, Qatar and spoke about the need to focus on certain areas of healthcare in the country.

In his speech, Ebad spoke of work needed to reform the health system, joint supervision, self-sufficiency of the health sector, standardization of health services at village and district level and provision of all-round health services.

He asked international colleagues in the field of health to work more on reducing administrative costs and delivering aid in a proper and correct manner.

Ebad said that if excessive administrative expenses are prevented, it will have a positive effect on the expenses in the field of health services.

He also emphasized that the release of the country’s frozen assets would be beneficial for the health sector especially for mothers and children.

It is a big and positive step for the independence of Afghanistan’s health system, development and standardization of health services, which should be taken by the international community, he said.

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Health

Polio vaccination campaign underway in Afghanistan

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(Last Updated On: February 26, 2024)

The Ministry of Public Health, in cooperation with international institutions, on Monday launched the second sub-national polio vaccination campaign for 2024.

The campaign runs in different parts of the country from 26 to 29 February 2024, and aims to reach 7.6 million children below the age of five.

“We are committed to eradicating polio in Afghanistan with the cooperation of our partners. We are working day and night and continue supplementary polio vaccination campaigns and health care services in order to reach the goal of completely eradicating polio throughout the country,” Acting Public Health Minister Qalandar Ebad said.

“The support of all Afghans, especially elders and religious scholars, is important in polio eradication activities. It is necessary for them to participate in the fight against polio and keep their children healthy,” he added.

Polio is a viral disease that cannot be cured and can only be prevented and eradicated by vaccination.

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