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Tips to stay hydrated and healthy during Ramadan

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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

UNICEF ensures 6.1 million people have access to basic health services in Afghanistan

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More than six million people accessed essential health and nutrition services at UNICEF-supported health facilities last month, the UN agency said in its latest Humanitarian Situation Report for September 1 to 30.

UNICEF said of the 6.1 million people who accessed essential health and nutrition services, half of them were children under the age of five.

In addition, 50 schools in 10 provinces gained access to safe water, handwashing facilities, and newly constructed or rehabilitated toilet facilities.

However, as of September, UNICEF’s Humanitarian Action for Children (HAC) appeal for children in Afghanistan is only 41 percent funded.

Afghanistan remains one of the world’s largest humanitarian crises, with 23.7 million people in need of humanitarian assistance following decades of conflict, extreme climate shocks, and severe economic decline.

UNICEF also stated that this year, 33 percent of the population receives most of their income from unsustainable income sources, compared to 26 percent in 2023.

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Health

Polio vaccination campaign kicks off in Afghanistan

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Public Health Ministry officials have confirmed that a polio vaccine campaign across 16 provinces was launched on Monday.

Sharaft Zaman Amarkhil, the spokesperson of the Ministry of Public Health, says that the campaign got underway on Monday in a number of provinces including Kabul, Kandahar, Helmand, Uruzgan, Zabul, Farah, Nangarhar, Laghman, Kunar, Nuristan and some other provinces.

Amarkhil said the campaign will last for three days and an estimated 6.2 million children under the age of five will receive the anti-polio vaccine.

Zaman called on parents, religious scholars and ethnic elders to cooperate with the ministry's vaccinators in implementing the anti-polio vaccination campaign for children under five years old in the mentioned provinces.

The World Health Organization meanwhile published its latest Polio Bulletin on Monday and confirmed Afghanistan has recorded 23 cases of Wild Polio Virus so far this year.

Pakistan meanwhile reported two new cases this week - one in Khyber Pakhtunkhwa province and the other in Balochistan province.

Pakistan has recorded a total of 41 cases of polio so far this year, bringing the total between the two countries to 64, against last year’s total of 12 (Afghanistan 6 and Pakistan 6).
World Polio Day

Marking World Polio Day last week, UNICEF pointed out that the current data issues a stark warning that the life-threatening disease continues to thrive in areas where conflict, natural disasters, humanitarian crises, and other destabilizing factors make it difficult to deliver critical healthcare.

“In conflict, children face more than bombs and bullets; they are at risk of deadly diseases that should no longer exist,” said UNICEF Executive Director Catherine Russell.

“In many countries, we are witnessing the collapse of healthcare systems, destruction of water and sanitation infrastructure, and the displacement of families, triggering a resurgence of diseases like polio. Children are being left paralyzed, unable to walk, play, or attend school."

A global decline in childhood immunization has also led to an increase in polio outbreaks, including in countries that had been polio-free for decades.

Nowhere is this more evident than in conflict-affected areas, with 15 out of 21 such countries – including Afghanistan, Democratic Republic of Congo, Somalia, South Sudan, and Yemen – currently battling polio.

In recent months, UNICEF and partners have intensified emergency responses to surges in polio outbreaks.

In Gaza, for example, UNICEF, in partnership with WHO, reached nearly 600,000 children under 10 years during the first round of a polio vaccination campaign in mid-September. The second and final round has been successfully implemented in south and central Gaza, but renewed mass displacement and bombings have delayed the process in the north.

The campaign follows the return of polio to Gaza for the first time in 25 years.

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Health

AIJU seals deal with private hospital for Afghan media workers

The MoU was signed during a ceremony in Kabul on Tuesday, between Hojatullah Mujadadi, the head of the union, and the director of the private hospital Abdullah Yousafzai.

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The Afghanistan Independent Journalists Union (AIJU) says it has signed a three-year memorandum of understanding (MoU) with a private hospital in Kabul to provide discounted health services to journalists.

The MoU was signed during a ceremony in Kabul on Tuesday, between Hojatullah Mujadadi, the head of the union, and the director of the private hospital Abdullah Yousafzai.

Mujadadi welcomed the move and said this was part of the union’s efforts to ensure media workers are provided with adequate health services.

According to the AIJU, media workers and their immediate families, which include their parents, siblings, spouse and children, will be entitled to substantial discounts for medical treatment at the hospital.

The AIJU said charges would be discounted by between 50% and 70% for media workers.

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