Best health benefits of eating coriander / Cilantro / parsley leaves

Health benefits of coriander

Coriander for eyes
The anti-inflammatory property present in the coriander cares the eyes in a very smooth way. It helps to reduce the redness, inflammation present in the eyes and decreases the itchiness.

Skin care
The anti-bacterial and anti-inflammatory properties of coriander benefits the skin in various ways. Mix coriander puree with turmeric paste and apply over the face. This pack reduces acne and gives protection from dryness, eczema and other fungal, bacterial infections.

Lip care
If you have dark and dry lips, then this tip is utterly for you. Grind the coriander and extract the juice from it, add few drops of lemon and apply to lips, don’t rinse off at the same time but leave for whole night. A regular practice makes your lips pink.

Reduces ulcers
To sort out the sores and mouth ulcers, boil the coriander in water and gargle it for two times a day for atleast ten days to identify change.

Diabetics care
Coriander itself is having the anti-diabetic properties and they reduce the blood sugar levels and lowers the bad cholesterol levels, on the other hand increases the good cholesterol. So, drink coriander water daily.

Antioxidants
The antioxidants present in the coriander prevents the parkinson’s disease and Alzheimer problems that come through ageing. They also prevents the risk of heart diseases.
Treats water borne and food borne diseases

Food borne diseases and water borne diseases are most common, regular intake of coriander that is enriched with anti-bacterial properties can treat some of those diseases like typhoid, cholera, dysentery and food poisoning.

Liver health
Coriander is also contains of vitamin K, potassium and calcium. and promotes the proper liver functioning, prevents seizure and cancer.

Decreases fat
Eating fresh coriander reduces the body fats and helps to reduce weight.

Amazing health benefits of eating beans

Health benefits of beans

Prevents brittle hair
Beans are the sources of biotin, which are very necessary for the hair, if it lacking one will be affected by the brittle hair.

Prevent cancer
The plant pigment antioxidants flavonoids prevents the gut cancer and breast cancer cells production and reduces the chance of getting cancers.

Balances blood sugar levels
To maintain the blood sugar levels in balance, carbohydrates present in the beans helps a lot. Carbohydrates are digested slowly and inturn calls for the maintenance of the healthy sugar levels.

Vitamins and minerals
A nutrient combined food, beans comprises of antioxidants, protein, fiber, complex carbohydrates and vitamins and minerals including potassium, folate, copper, iron, manganese, phosphorous and magnesium.

Good for pregnancy women
The vitamin folate present in the beans is very good for the pregnancy women and for the foetus also.

Good for heart
The low fat beans are free from trans fat and unsaturated fats which will maintain the low cholesterol levels and prevents the chance of heart diseases.

Weight management
The low fat beans contains of good amount of fiber and proteins, they help us to reduce and maintain healthy weight. The proteins makes you tummy feel full and also increase the building of muscle.

Eat beans instead of other whole grains
Some people have the allergies with the wheat, rye and barley due to the presence of gluten in it, they can take the beans instead of those to fill the nutrients and fiber.
Makes the bones stronger

Green beans contains of mineral silicon which makes the bones stronger and healthy. Compared to other vegetables, silicon is easily absorbed and digested.

Fights ageing
Green beans comprises of carotenoids lutein, neoxanthin, beta carotein and violaxanthin that can boost the ability of the skin to fight ageing affects.

Benefits of cabbage for health and beauty

Healthy benefits of cabbage

Treats anemia
The folic acid present in the cabbage is a most important nutrient, it builds the new blood cells and treats the anemia problem.

Eye health
With the presence of vitamin A and beta carotene cabbage fosters the good eye sight by macular degeneration.

Anti-aging
The anti-inflammatory properties and the essential amino acids present in the cabbage fights anti with the skin inflammation.

Cures colon problems
The major minerals needed for treating the inflammation of colon and intestine are chlorine and sulphur, Cabbage juice contains these two minerals and works in the cleaning of bowel.

Weight loss
Cabbage is composed of low calories and helps to decrease the body weight, It cleans the intestine upper area and eliminates the waste materials that are residing in the intestine.

Vitamin U ( S-methylmethionine)
Cabbage contains vitamin U which is essential for the stomach inner layer strengthening, it also combat the ulcers formation in the stomach.

Beauty benefits of cabbage

Antioxidant
The antioxidants present in the cabbage works efficiently to reduce the premature ageing by fighting with the radical molecules.

Kickoff dryness
To get relief from the dryness of your skin , apply the cabbage juice directly to your face. It can also be used in any of your face packs. With this help wrinkles also decreased.

Solves skin disorders
The antioxidants, vitamin C and phytochemicals of cabbage combats the free radicals and prevents us from many skin disorders such as zits, black heads, acne scars and rashes.

Increases skin complexion
Owning to the sources of vitamin A and Vitamin E cabbage rejuvenates the skin tissues and detoxifies the body. This process increments the complexion of the skin and makes more smooth and supple.

Hair care
The internal or the external intake of cabbage juice promotes your hair growth and stops the hair fall. It strengthens the hair roots and gives you a stronger and thicker hair.

How to use baking soda for health and beauty

Health benefits of  baking soda

Antacid

Baking soda is one of the safest and effective antacid to give relieve from heartburn, sour stomach and indigestion problems.

 

Itchy skin

To cool down the skin from severe itchiness dab the powder to the irritating area, it will decrease the redness and itches. In addition to it baking soda can also be used to treat the insect bites. Keep the baking soda paste made with powder and water to the infected area and allow it for few minutes.

 

Prevention of skin from infections

To eliminate the infections that are present in the body, add some amount of baking and few drops of olive oil to the warm water.

Nail treatment

 

To remove the dead skin present around the nails, dip a smooth brush in the baking powder and scrub it gently.

 

Removes bacteria

Baking soda is alkaline in nature hence it has the qualities of removing dirt and bacterial from the skin. It removes bacteria and fights the acne resulting agents.

Beauty benefits of Baking soda

Mouth wash

Mix one table spoon of baking soda to the water and shake well. Swish it and spit. It will take away the mouth odors and decreases the plague, bacteria present in the mouth.

 

Skin care

To make the skin clear and non-oily add up half tablespoon of baking soda to the water while you are taking bath. It also neutralizes the acids present in the body.

 

Feet care

To clean the feet and nourish it, dissolve two tablespoons of baking soda in warm water and keep your feet in the water for 15 minutes.

 

Natural deodorant

Applying baking soda to the underarms will neutralize the body odor and works as a natural deodorant.

 

Shampoo

To remove the oiliness from the scalp add baking soda powder to your regular shampoo and use it. It sweeps the oiliness.

Health benefits of eating cereals

Health benefits of  cereals

Large number of minerals
Cereals are the greatest sources of energy and they contain loads of minerals. Most of the minerals comprised by cereals includes potassium, sulphates and phosphates of magnesium and calcium.

Cereals with high amount of minerals
The cereals like ragi, bajra, millets, jowar are having the highest scales of iron and calcium. Along with these they also contain fiber and little amounts of zinc, magnesium and copper.

Cancer prevention
The proteins and minerals present in the wheat products decrease the chance of breast cancer. The rich amounts of phytosterols and plant estrogen are responsible for this action. With the intake of whole wheat products colon cancer can also be avoided.

Constipation
The whole cereals like bran and percarp contains cellulose, pectin and hemicellulose which are the major blockers of the constipation problem. Cereals increase the stools and cleans the internal system.
Blood sugar level

The fiber content present in the cereals reduce the glucose discharge from food by which the sugar blood levels will be balanced. Cereal are rich in enzymes like protease, lipases amylase and oxido-reductases.

Vitamin content
To get the vitamin E from the cereals it is ideal to pick the rice bran oil from the market. Prefer maizes as they are the contents of carotene. Vitamin B complex will be available in the whole grain cereals.

Proteins
Every tissue of the cereals contains proteins, Protein concentration varies from stem to root. They are dense in the endosperm from the middle to the borderline.The different types of cereal proteins are albumins, globulins, prolamines gliadins and glutelins.

Add pulses
Your food will be more nutritious if you add the pulses to the cereals. Pulses have good quantity of lysine but low at methionine, to the next side cereals are rich in methionine, .

Amazing health benefits of eating green chillies

Green chilly which is the one among the best to bring spicy taste to the food.Capsaicin is the chemical compound that makes chili peppers taste hot; most of the people will eat chilies in raw, fried or roasted form along with salads and as a side dish in the main meals.It is very rich in couple of vitamins like A, C B6 and iron, copper, potassium with small amount of protein and carbohydrates.
This spicy vegetable includes Phyto-nutrients like Carotene-ß, Carotene-α, Cryptoxanthin-ß and Lutein-zeaxanthin etc. It not only makes your mouth wet with spicy nature it helps a lot in both health and skin. Let’s see the benefits of Green chilies to our health.

Health benefits of green chillies

• Taking spicy dishes with a lot of chilies and fiery capsaicin in the summer months will result in cooling down your body by sweating process.
• Biting a green chilly will result in the pain you feel and help to dissolve blood clots and aids in digestion.
• Intake of it will helps a lot in your heart related problems.
• It increases your metabolism by burning your calories.
• It helps you to keep you in better mood.
• It is a good medicine for arthritis.
• High amounts of the antioxidant beta-carotene, in it supports the cardiovascular system a lot.
• Helps a lot in the health of eyes and immune system.
• Helps a lot in blocking the cholesterol content in body.
• Vitamin A in it will helpful in the health and maintenance of bones, teeth, mucous membranes.
• Vitamin C in it plays a key role in the maintenance of bones, teeth and cartilage.
• It promotes a good health in Intestines.
• It is a good treatment for nerve-related disorders like persistent pain, psoriasis and neuropathy.
• It acts as a natural pain reliever that is potent enough to help treat conditions like osteoarthritis.
• It helps a lot in facial twitching.
• It helps you to keep away from wrinkles.
• It acts as an anti inflammatory medicine for skin related issues.
• It helps maintain the health of the skin.
• Vitamin C in it helps in the cure of wounds.
• As an antioxidant, it strengthens overall health and helps the body fight infections.
• Vitamin C in it will helps in providing a glowing skin.

Man dies of injuries after freak accident

KUANTAN: A senior citizen died of his injuries more than a week after being involved in a freak accident when he kick-started his motorcycle while it was still in gear.

Police said Ismail Awang, 77, had just performed asar prayers at Masjid Al-Tohir in Maran when the incident happened on June 20.

He proceeded to kick-start his Yamaha Sport motorcycle, which was still engaged in gear, and it immediately shot forward and crashed into a concrete stump.

Ismail was thrown off the motorcycle and suffered serious injuries to his head.

He succumbed to his injuries at about 2.50pm on Sunday while being warded at Temerloh Hos-pital.

In a separate accident on Sun-day, a teenager was killed when he crashed into an MPV, which was doing a U-turn at the 18km Jalan Kuantan-Kemaman.

Azmil Ajijul, 18, died on the spot in the 12.10am incident.

Meanwhile, an unemployed man died when his motorcycle and a lorry collided head-on at the 9km Jalan Mempaga-Kampung Lebu, Bentong at about 8.30pm on the same day.

Muhammad Agel Ishak, 21, suffered injuries on the face and died on the spot.

Healthy Sleep Tips

Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good “ sleep hygiene .”

Try to keep the following sleep practices on a consistent basis:

    Stick to the same bedtime and wake up time, even on the weekends.

    This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
    Practice a relaxing bedtime ritual.

    A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
    Avoid naps , especially in the afternoon.

    Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
    Exercise daily.

    Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
    Evaluate your room.

    Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool  – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices.
    Sleep on a comfortable mattress and pillows.

    Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
    your circadian rhythms .

    Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
    Avoid alcohol, cigarettes, and heavy meals in the evening.

    Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. It is good to finish eating at least 2-3 hours before bedtime.
    Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading.

    For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
    If you can't sleep, go into another room and do something relaxing until you feel tired.

    It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.

If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to  find a sleep professional . You may also benefit from recording your sleep in a Sleep Diary  to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.  

Bitter gourd health and beauty benefits

Healthy benefits of  bitter gourd

Healthy heart
Bitter gourds reduces the bad cholesterol in the body and lower the chance of getting heart diseases. It keeps the blood pressure levels to good scale and maintains our heart healthy.

Bitter gourd juice for liver health
Blend the bitter gourds with water and squeeze it to separate the juice from it, drink the juice in a regular manner to cure liver problems.

Weight loss
The antioxidants present in the bitter gourd flush the system and regulates the metabolism rate by which it helps for the weight reduction. It controls the calories levels in a simple manner.

Fight infections
Boil the leaves of bitter melon and consume it on regular basis for the immune system effective results and also to cure infections.

Kidney care
Bitter melon poises the healthy bladder and liver. It also cures the stones in the kidney.

Beauty benefits of bitter gourd

Acne
Bitter melon will give good treatment for the zits and the acne problems. The antimicrobial and anti-inflammatory properties of bitter melon fights the acne causing agents.
Bitter melon is helpful in treating itching, blood boils, scabies, ring-worm, psoriasis and other fungal diseases. It also fight with the free radicals which are the causers of aging.

Wrinkle treatment
The serum present in the bitter gourd also helps to cure the wrinkles and fine lines.

Bitter gourd juice for face
Bitter gourd functions great for any kind of skin texture, extract the juice and apply it to the face for the benefits of healthy skin.

Reduces heat rashes
To reduces the rashes formed due to heat and direct sun light, take a bitter gourd bath. Extract the juice from the blended bitter gourds and pour two spoons of the juice in water. Repeat it for at least ten days for the natural results.

Mental Fitness Tips

Think about your emotional well-being. Assess your emotional health regularly. Consider the particular demands or stresses you are facing and how they are affecting you. Give yourself permission to take a break from your worries and concerns. Recognize that dedicating even a short time every day to your mental fitness will reap significant benefits in terms of feeling rejuvenated and more confident.

Here are some simple ways to practice mental fitness:

• Daydream – Close your eyes and imagine yourself in a dream location. Breathe slowly and deeply. Whether it’s a beach, a mountaintop, a hushed forest or a favourite room from your past, let the comforting environment wrap you in a sensation of peace and tranquility.
• “Collect” positive emotional moments – Make it a point to recall times when you have experienced pleasure, comfort, tenderness, confidence, or other positive emotions.
• Learn ways to cope with negative thoughts – Negative thoughts can be insistent and loud. Learn to interrupt them. Don’t try to block them (that never works), but don’t let them take over. Try distracting yourself or comforting yourself, if you can’t solve the problem right away.
• Do one thing at a time – For example, when you are out for a walk or spending time with friends, turn off your cell phone and stop making that mental “to do” list. Take in all the sights, sounds and smells you encounter.
• Exercise – Regular physical activity improves psychological well-being and can reduce depression and anxiety. Joining an exercise group or a gym can also reduce loneliness, since it connects you with a new set of people sharing a common goal.
• Enjoy hobbies – Taking up a hobby brings balance to your life by allowing you to do something you enjoy because you want to do it, free of the pressure of everyday tasks. It also keeps your brain active.
• Set personal goals – Goals don’t have to be ambitious. You might decide to finish that book you started three years ago; to take a walk around the block every day; to learn to knit or play bridge; to call your friends instead of waiting for the phone to ring. Whatever goal you set, reaching it will build confidence and a sense of satisfaction.
• Keep a journal (or even talk to the wall!) – Expressing yourself after a stressful day can help you gain perspective, release tension and even boost your body’s resistance to illness.
• Share humour – Life often gets too serious, so when you hear or see something that makes you smile or laugh, share it with someone you know. A little humour can go a long way to keeping us mentally fit!
• Volunteer – Volunteering is called the “win-win” activity because helping others makes us feel good about ourselves. At the same time, it widens our social network, provides us with new learning experiences and can bring balance to our lives.
• Treat yourself well – Cook yourself a good meal. Have a bubble bath. See a movie. Call a friend or relative you haven’t talked to in ages. Sit on a park bench and breathe in the fragrance of flowers and grass. Whatever it is, do it just for you.

Beware sugarcane accidents at bazaars

As sugarcane juice extractors are designed to pull the canes in and crush them to extract juice, children often find their digits crushed when accidents happen.

Come every fasting month, Ramadan bazaars have become something all Malaysians look forward to, with their fabulous array of food and drinks that are delicious and affordable.

For sugarcane drink lovers, these bazaars are perfect watering holes as stall operators seek to meet the demand for the sweet and cooling drink after a long day of fasting.

For Prof Dr Sharifah Roohi Syed Waseem Ahmad, these stalls contain a machine that has led to serious hand injuries in children, ie the juice extractor machine.

“Surprisingly, all the sugarcane machine injuries that I treated when I was working in a public hospital from 2003 to 2008 – about eight cases altogether – occur in the month of Ramadan, mainly in children,” says Prof Roohi.

At the Ramadan bazaar, business is usually a family affair for stall operators.

Many of them bring their children, who find it fun to help prepare or serve food at their parents’ stalls.
However, as the children are inexperienced in operating juice extractor machines, they are more likely to be involved in accidents, like getting their hand caught in the machine.

The risk increases when the child is distracted with multiple tasks or tired due to the hot weather and possible low blood sugar levels after hours of fasting.

As sugarcane juice extractors are designed to pull the canes in and crush them to extract juice, children often find their digits crushed when accidents happen.

These injuries are difficult to treat because the damage to key structures in the hands are usually severe, and the wounds are usually exposed to fine sugarcane fibres and bacteria that are attracted to the sweet juice.

Today, Prof Roohi is on a personal mission to increase public awareness about such injuries, as prevention is the best way to avoid such injuries.

“Children should not be allowed to operate the machines if they are not supervised,” she says.
She also urges sugarcane drink sellers not to modify the safety features that come with the extractors just because they think it is more convenient.

When accidents happen, Prof Roohi strongly suggests that patients be sent to a hand and microsurgery unit at larger hospitals after they are treated and stabilised, to ensure that efforts to restore function to the injured hand are undertaken by specialists.

Visitors to Ramadan bazaars could also play a role, Prof Roohi says.

“If you see a child operating a sugarcane machine at the Ramadan bazaar, keep an eye on them,” she suggests.

A healthy and safe fast in the month of Ramadan

We mark the start of Ramadan by looking into how to reduce fatigue, minimise dehydration and stay healthy during the fasting month, especially during the run-up to the World Cup finals.


Today marks the start of Ramadan, the ninth month of the Islamic calendar when Muslims around the world observe a month of fasting from dawn to dusk.
In Malaysia, where Islam is practised by a majority of Malaysians, this practice needs little introduction.
As Muslims in the country observe a month of restraint and reflection, non-Muslims often join their Muslim friends in breaking fast or visiting Ramadan bazaars during the month.
“The fasting month is meant for us to reflect on our observance of Islam as a believer, as well as to appreciate the suffering of others,” says occupational health physician Dr Abed Onn.
However, waking up early for the first meal (sahur) and avoiding food and drinks during the day may lead to some feeling tired and dehydrated, especially during the first few days of fasting.
With the current hot spell in Malaysia expected to last for a few more months, this fasting month may be a little more challenging compared to previous years.
For avid football fans, the nights spent staying up watching their favourite teams could also pose additional challenges to getting adequate rest.
While the Health Ministry recommends those with chronic diseases to see their doctor to determine whether they are fit to fast, the Malaysian Dietitians Association (MDA) has come up with some advice for fasting.
According to the MDA, fasting should be safe for most people with diabetes except for those with poorly controlled diabetes, serious complications such as uncontrolled hypertension or renal impairment, pregnant women and those living with certain infections.
For the healthy and fit, staying healthy throughout the fasting month is as easy as paying attention to eating well, drinking enough fluids and getting enough rest.

Eat well
During the fasting month, Muslims who are fasting would start their day with a meal (sahur) before dawn and fast until dusk, breaking their fast (iftar) after the call to evening prayers.
Later at night, Muslims are also encouraged to go for tarawih prayers – special prayers during the fasting month.
When it comes to eating during the fasting month, a simple way to plan meals is to practise, at night, what is usually done during the day, says National Heart Institute chief dietitian and senior manager of dietetics and food service Mary Easaw-John.
“You eat your breakfast when you break your fast,” she says.
After more than eight hours of fasting, some sweet foods and drinks such as dates, milk and fruit juices, will help restore blood sugar levels gradually when consumed slowly.
Instead of breaking fast with large amounts of food at buffets, Easaw-John suggests a simple Malaysian breakfast that usually consists of foods such as a packet of nasi lemak, bread or chapatti, and coffee or tea to go with it.
A few hours later, one can choose to have a snack at the mosque after tarawih prayers or at home.
While a lot of attention is being paid to the iftar or breaking of fast, it is more important to have a good sahur as it is the meal that will sustain one throughout the day.

Drink enough fluids
For workers who are out and about during the day, hydration is very important as drinks are not allowed while they are fasting.
“The workers who are most impacted are those who work in the building and construction sectors, as the heat and strenuous work they do will naturally dehydrate them,” Dr Abed says.
“There is no realistic way of avoiding this phenomenon because of the nature of the work they do.
“However, employers can minimise this by providing workers more protection from the sun and allocate rest periods.”
Besides minimising sweating during the day, it is important for those who are fasting to take sufficient fluids at night and before the end of sahur to avoid or minimise dehydration.
Excessive consumption of coffee or tea during sahur is not recommended as large doses of caffeine increase the production of urine.

Get enough rest
An aspect of health that is often overlooked during fasting month is adequate rest and sleep.
Research has shown that sleep patterns do change in those who are fasting as meals and drinks are taken at night instead of the day.
A study of eight young men in Morocco in 2001 revealed that they generally get less sleep during Ramadan and it takes them longer to fall asleep.
Although many Malaysian employers allow flexible schedules for their Muslim employees during the fasting month, it is also important for the employees to allocate adequate time to rest.
This is especially important as this is the first year Ramadan coincides with the World Cup, and matches start after midnight.
Some options include going to bed a little earlier to rest before sahur (or a match) and going back to sleep after the morning meal before going to work.
For those who are used to fasting during Ramadan, the body usually adjusts to the rhythm of the fasting month very quickly.

“Workers may ‘not feel themselves’ in the first two or three days of fasting as their body readjusts to the changes in their eating and sleep habits,” says Dr Abed.
“Once the initial readjustments have taken place, they usually adapt accordingly.”

Stay Healthy While Fasting

The fast of Ramadan is rigorous during the best of times. During long and hot summer days, it may be required observe the fast for as many as sixteen or more hours at a time. To ensure adequate nutrition and continued good health, follow these tips:

• Prior to Ramadan, a Muslim should always consult with a doctor about the safety of fasting in individual health circumstances.


• Even if you are generally healthy, recognize that Ramadan will take a toll. Plan your schedule and meals ahead of time in order to make sure you get the nutrients, hydration, and rest that you need.
• Eat suhoor
• Organize your schedule so that you get enough sleep.
• just prior to dawn. Yes, it's hard to get up at that hour, which is why it has many benefits and rewards. It will help you to wake up for the Fajr prayer. The suhoor meal is Sunnah. And this morning meal is generally recognized as the single most important meal of the day. Do not overeat, though. Focus on taking in foods that are rich in complex carbohydrates and protein, fruits or vegetables, and plenty of water. For example: an egg on whole-grain toast, a few crackers with peanut butter, some orange slices, and two glasses of water.
• During the hottest part of the day, stay in cool areas (indoors or in shade) and limit your physical activity. Rest if possible.
• Avoid gorging yourself when breaking the fast at sunset. Follow the Sunnah: break your fast with dates and either milk, water, or fruit juice. After the maghrib prayer, continue with a light starter such as soup and crackers. After a long period of fasting, you need to bring your fluids and blood sugar level up without overdoing it.
• During the early evening (after maghrib), have a healthy and balanced dinner. Do not overeat, and be sure to drink a few more glasses of fluids.
• During the evening hours, resist the temptation to drink tea, coffee, and soda. When visiting friends or family, ask for glasses of water.
• Serve yourself, your family, and guests a "dessert" of fresh fruit and nuts. There are lovely choices available in this season, and they are much more healthy than chocolates and candy.
• Sip on water throughout the evening. Aim for 8 glasses by bedtime. To help you keep track, fill and refill a water bottle with a measured amount of water, and be sure to finish it.
• Light exercise, such as walking for 15-20 minutes, is best done in the evening hours.
• Avoid fried and spicy foods as they may cause heartburn or indigestion.
• Speak to your doctor about an appropriate multi-vitamin.
• Continue to brush and floss your teeth several times a day.
• Wash your hands regularly, and avoid those who cough or sneeze. This is important to prevent the spread of viruses (such as seasonal flu and H1N1) and bacteria which may cause illness.

Overweight children: advice for parents

If your child is overweight, there's lots you can do to help them become a healthy weight as they grow. 

As a parent, it can sometimes be difficult to tell that your child is overweight. A child may not look particularly heavy to be overweight. And, because more children are becoming heavier at a younger age, we've become used to seeing bigger children.
There's a lot you can now do to help your child reach a healthy weight.
Research shows that children who achieve a healthy weight tend to be fitter, healthier, better able to learn, and more self-confident. They’re also less likely to have low self esteem and be bullied. And they're much less likely to have health problems in later life.
As a parent, there's lots you can do to help your child become a healthier weight. Getting them to be more active and eat well is important. Here's lots of practical advice to help you.

Steps for success 

Here are five key ways you can help your child maintain a healthy weight. You can read this whole page or click on the links below to go directly to the topic you want to know about:

• Be a good role model
• Encourage 60 minutes of physical activity a day
• Keep to child-size portions
• Eat healthy meals, drinks and snacks
• Less screen time and more sleep!

Be a good role model

One of the best ways to instil good habits in your child is for you to be a good role model. Children learn by example. One of the most powerful ways to encourage your child to be active and eat well is to do so yourself.
Set a good example by going for a walk or bike ride instead of watching TV, or surfing the internet. Playing in the park or swimming with your children shows them that being active is fun, and it's a great way for you all to spend time together.

• Any changes you make to your child’s diet and lifestyle are much more likely to be accepted if the changes are small and involve the whole family. Here are 10 ways to get healthy as a family. 
• If you’re not sure what activities you’d like to try as a family, use this What's your sport? tool to find out what you're best suited to.
• Physical activity may be more appealing for your child if you do something as a family. Here are 10 ways to get active with your kids.
• Ideas for getting children involved in switching to a healthier lifestyle.

Get active

Overweight children don’t need to do more exercise than slimmer children. Their extra body weight means they will naturally burn more calories for the same activity.
All children need about 60 minutes of physical activity a day for good health, but it doesn’t need to be all at once. Several short 10-minute or even 5-minute bursts of activity throughout the day can be just as good as an hour-long stretch.
For younger children, it can take the form of active play, such as ball games, chasing games like "it" and "tag", riding a scooter, and using playground swings, climbing frames and see-saws.
For older children it could include riding a bike, skateboarding, walking to school, skipping, swimming, dancing and martial arts.
Walking or cycling short distances instead of using the car or bus is a great way to be active together as a family – and you'll save money too.

• Find out the amount and type of physical activity recommended for under-5s. 
• Find out the amount and type ofphysical activity recommended for children and young people aged 5-18. 
• Join Change4Life for free and your child will get their own personalised activity plan full of good ideas for getting moving.

Child-size portions

Try to avoid feeding your child over-sized portions.
There’s very little official guidance on precisely how much food children require so you’ll need to use your own judgement.
A good rule of thumb is to start meals with small servings and let your child ask for more if they are still hungry.
Try not to make your child finish everything on the plate or eat more than they want to. And avoid using adult-size plates for younger children as it encourages them to eat oversized portions.
It may also help if you encourage your child to eat slowly and have set mealtimes. You can use mealtimes as an opportunity to catch up on what's happened during the day.

• Explain to your child how to get the balance of their diet right using the eatwell plate. It shows how much they should eat from each food group.
• Read more about what counts as a balanced diet. 
• Knowing the calorie content of foods can be useful. Here's information to help you and your child understand calories
• Get ideas for healthy packed lunches

Eat healthy meals

Children, just like adults, should aim to eat five or more portions of fruit and vegetables everyday. They’re a great source of vitamins, minerals and fibre.
Getting 5 A DAY shouldn't be too difficult. Almost all fruit and vegetables count towards your child’s 5 A DAY including fresh, tinned, frozen and dried. Juices, smoothies, beans and pulses also count.
Discourage your child from having too many sugary or high-fat foods like sweets, cakes, biscuits, some sugary cereals and soft drinks. These foods and drinks tend to be high in calories and low in nutrients.
Aim for your child to get most of their calories from healthier foods such as fruit and vegetables, and starchy foods such as bread, potatoes, pasta and rice (preferably wholemeal). And switch sweet drinks for water.

• Fussy eater? Not a problem with these tips to help your kids enjoy their 5 A DAY. 
• Tasty 5 A DAY family-friendly recipes.
• Find out how many soft or fizzy drinks children can have a day.
• Find out more about healthy drinks for children. 
• Swap high-fat foods for these healthier alternatives.
• Try these sugar swaps – healthier swaps for breakfast, snacks and puddings.
• Ideas for sugar swaps when you shop. 

Less screen time and more sleep!

Alongside the advice to get them moving more is the need to reduce the time they spend sitting or lying down in the day.
Help your children avoid sitting and lying around too much as this makes them more likely to put on weight.
Limit the time your child spends on inactive pastimes like watching TV, playing video games and playing on electronic devices.
There's no hard and fast advice on how much is too much, but experts advise that children should watch no more than two hours of television each day. And remove all screens (including mobile phones) from their bedroom at night.
It also helps children stay trim if they sleep well. It's been shown that children who don't have the recommended amount of sleep are more likely to be overweight. The less children sleep, the greater the risk of them becoming obese. Lack of sleep can also affect their mood and behaviour.

• Find out how much sleep children need according to their age.
• How screens impair children's sleep.
• Sleep tips for children.
• Hidden causes of weight gain.

If your child has a medical condition then the advice in this article may not be relevant and you should check first with their GP or hospital doctor.

 

Healthy weight children: advice for parents

If your child is a healthy weight, there's lots you can do as a parent to help them stay a healthy size as they grow.

Research shows that children who stay a healthy weight tend to be fitter, healthier, better able to learn, and more self-confident. They’re also much less likely to have health problems in later life.
Children whose parents encourage them to be active and eat well are more likely to stay a healthy weight and grow up healthy.
Check their BMI every now and then using using our BMI calculator to make sure they stay in the healthy range.

Steps for success

Here are five key ways you can help your child maintain a healthy weight. You can read this whole page or click on the links below to go directly to the topic you want to know about:

       *Be a good role model
      *  Encourage 60 minutes of physical activity a day
       * Keep to child-size portions
       * Eat healthy meals, drinks and snacks
       * Less screen time and more sleep!

Be a good role model

One of the best ways to instil good habits in your child is for you to be a good role model. Children learn by example. One of the most powerful ways to encourage your child to be active and eat well is to do so yourself.

Set a good example by going for a walk or bike ride instead of watching TV, or surfing the internet. Playing in the park or swimming with your children shows them that being active is fun. It's also a great opportunity for you all to spend time together.

        *Any changes you make to your child’s diet and lifestyle are much more likely to be accepted if the changes are small and involve the whole family. Here are 10 ways to get healthy as a family.
       * Get inspiration with these 10 ways to get active with your kids.
        *If you’re not sure what activities you’d like to try as a family, use this What's your sport? tool to find out what you're best suited to.

Get active

Children need about 60 minutes of physical activity a day for good health, but it doesn’t need to be all at once. Several short 10-minute or even 5-minute bursts of activity throughout the day can be just as good as an hour-long stretch.

For younger children, it can take the form of active play, such as ball games, chasing games like "it" and "tag", riding a scooter, and using playground swings, climbing frames and see-saws.

For older children it could include riding a bike, skateboarding, walking to school, skipping, swimming, dancing and martial arts.

Walking or cycling short distances instead of using the car or bus is a great way to be active together as a family – and you'll save money too.

        *Find out the amount and type of physical activity recommended for under-5s
        *Find out the amount and type of physical activity recommended for children and young people aged 5-18.
        *Join Change4Life for free and your child will get their own personalised activity plan full of good ideas for getting moving.
      

Child-size portions

Try to avoid feeding your child over-sized portions.

There’s very little official guidance on precisely how much food children require so you’ll need to use your own judgement.

A good rule of thumb is to start meals with small servings and let your child ask for more if they are still hungry.

Try not to make your child finish everything on the plate or eat more than they want to. And avoid using adult-size plates for younger children as it encourages them to eat oversized portions.

It may also help if you encourage your child to eat slowly and have set mealtimes. You can use mealtimes as an opportunity to catch up on what's happened during the day.

       * Explain to your child how to get the balance of their diet right using the eatwell plate. It shows how much they should eat from each food group.
       * Read more about what counts as a balanced diet.
       * Get ideas for healthier school packed lunches.
      *  Ideas for getting children involved in switching to a healthier lifestyle.

Eat healthy meals

Children, just like adults, should aim to eat five or more portions of fruit and vegetables everyday. They’re a great source of vitamins, minerals and fibre.

Getting 5 A DAY shouldn't be too difficult. Almost all fruit and vegetables count towards your child’s 5 A DAY including fresh, tinned, frozen and dried. Juices, smoothies, beans and pulses also count.

Discourage your child from having too many sugary or high-fat foods like sweets, cakes, biscuits, some sugary cereals and soft drinks. These foods and drinks tend to be high in calories and low in nutrients.

Aim for your child to get most of their calories from healthier foods such as fruit and vegetables, and starchy foods such as bread, potatoes, pasta and rice (preferably wholemeal). And switch sweet drinks for water.

        *Fussy eater? Not a problem with these tips to help your kids enjoy their 5 A DAY.
        *Tasty 5 A DAY family-friendly recipes.
       * Find out more about healthy drinks for children.
       * Try these sugar swaps – healthier swaps for breakfast, snacks and puddings
       * Ideas for sugar swaps when you shop.

Less screen time and more sleep!

Help your children to avoid sitting and lying around too much, as it makes it more likely for them to put on weight.

Limit the amount of time your child spends on inactive pastimes such as watching television, playing video games and playing on electronic devices.

There's no hard and fast advice on how much is too much, but experts advise that children should watch no more than two hours of television each day – and remove all screens (including mobile phones) from their bedroom at night.

It also helps children stay trim if they sleep well. It's been shown that children who don't have the recommended amount of sleep are more likely to be overweight. The less children sleep, the greater the risk of them becoming obese. Lack of sleep can also affect their mood and behaviour.

        *Find out how much sleep children need according to their age.
        *How screens impair children's sleep.
       * Sleep tips for children.

The National Child Measurement Programme

As part of the National Child Measurement Programme children are weighed and measured at school. The information is used by the NHS to plan and provide better health services for children. Your local NHS may send your child's results to you.

What is the child measurement programme?

If you have a child in reception (ages four and five) or year 6 (ages 10 and 11) you will receive a letter with more information from your local NHS provider before your child is measured.

On the day, trained staff from your local NHS will weigh and measure your child in their clothes at school. They'll take care to ensure that the measurements are done sensitively and in private, and your child’s results will not be shared with teachers or other children.

 

Why is it important that my child be measured?

You will know if your child is in the healthy weight range. If your child is overweight, further support is available from your local NHS.

Your child doesn't have to take part, but every child measured is contributing to the national picture about how children are growing. The more children who participate, the clearer that picture will be. The information collected helps your local NHS to plan and provide better health services for the children in your area.

 

How do I find out my child’s results?

In some areas, parents will automatically be sent their child’s results in the post. In other areas parents will need to contact their local NHS provider to find out their child’s measurements.

The letter that you receive from your local NHS provider before the measurements take place will explain how you will be informed about your child’s results.

If you already know your child’s height and weight and want to know if they're a healthy weight for their age, height and sex, you can check using our healthy weight calculator. Your whole family can use the calculator.

If you're concerned that your child might be underweight or overweight, speak to your GP, school nurse or health visitor. They will be able to offer you advice and support.

 

Why do we need to take the measurements?

The BMI (body mass index) measure, used by healthcare professionals, is a good way of finding out whether a child is a healthy weight.

By comparing your child’s weight with their height, age and sex, we can tell whether they are growing as expected. This is something you may have done when your child was a baby, using the growth charts in the Personal Child Health Record (red book).

Once your child’s BMI has been calculated, they will be in one of four categories: underweight, healthy weight, overweight or very overweight.

Today, one in three children in the UK aged between two and 10 years is overweight. Because the number of children being overweight has gradually increased in, we have slowly become used to it, and it can be difficult to tell if your child is overweight as they may look similar to other children of their age. That’s why we use the measurement of weight against height to get an accurate measure.

Research shows that if your child is overweight now, they are more likely to grow up to be overweight as an adult. This can lead to health problems in later life, so this measurement is an important way of checking how your child is growing.

 

Should I share these results with my child?

The results are sent to you the parent or carer, so the decision about whether to talk to your child about the result is entirely yours. Some parents or carers like to discuss the result with their child and then decide together whether to make any changes to the family’s diet or activity levels, while others decide to make subtle changes without telling them. There is no right or wrong answer and your decision depends on your family and your child.

You might find some useful advice at the Weight concern website.

 

Where can I get help?

If your child’s weight results take you by surprise or worry you, speak to your GP or school nurse for advice and support.

Your local authority should have also included a contact number with the results letter for you to call if you want further information or advice from your local NHS.

Find your local authority.

Many parents have found the tips on the Change4Life website useful in helping them make small lifestyle changes to keep their child in the healthy weight range. You can also find out what clubs, activities and fun events are happening in your local area. You can also call Change4Life on 0300 123 4567 (local call rates apply).

If your child is overweight, you can find out more about the steps to take and the help available in When your child is overweight.

Some parents also find it helpful to re-check their child’s BMI after a few months, to see if they have moved into the healthy range as they grow. You can do this using the NHS Choices Healthy weight tool.

Get healthy as a family

 Any changes to your child’s diet and lifestyle are much more likely to be accepted if they involve the whole family.

Use these 10 tips to help the whole family embrace a healthier lifestyle:

1. Eat at the table together – studies show that families who have regular meals at the table with no distractions (such as television) are more likely to be a healthy weight.

2. Include children in family activities – such as walking the dog, washing the car, mowing the lawn, a trip to the zoo, or a family bike ride. They won’t see it as exercise, just fun. Here are more ideas for free family activities.

3. Ban "sweetened" drinks from the home – and persuade your children to drink water instead. Fizzy drinks, fruit drinks, sports drinks, milky drinks to which sugar’s been added, and even 100% fruit juice are high in calories. Children tend to drink fewer sweet drinks when they’re not freely available in the home. Find out more about healthy drinks for children.

4. Make sure the whole family eats breakfast every day. Children who eat breakfast are less likely to overeat later in the day. If time is an issue, choose speedy yet healthy items such as peanut butter on wholemeal toast, or porridge and fruit. For inspiration, here are five healthy breakfasts.

5. Decrease screen time – and put physical activity in its place. Drag the kids away from the TV, computer and games console and instead get active as a family by walking, cycling, going to the park or playground or swimming together. Here are 10 ways to get active with your children.

6. Get active on holiday. It’s the perfect opportunity to get fit and have fun. You could try a specific activity-focused break such as cycling, hiking, pony trekking or sailing, or choose a destination where you can do a variety of activities.

On a budget? Camping holidays are affordable and most children love being outdoors. There’s lots of scope for activity for children of all ages, from putting up the tent to nature hikes. Read more about family activity holidays. Use this activity planner to get children active during school holidays at home.

7. Prepare more meals at home. It takes a little longer, but this way you can control what you put in food. You can read food labels, use healthier ingredients and control how much sugar and salt you use. Here are some tasty, quick and healthy recipes that are ideal for midweek evening meals.

8. Have healthier takeaways. You don’t have to give up takeaways completely, just make smarter choices. For instance, have mushy peas with your fish and chips and don’t eat all the batter around the fish. Order lower-fat pizza toppings like vegetables, ham and prawns instead of salami and four-cheese. And with Indian takeaways, go for tomato-based sauces such as madras instead of cream-based kormas and massalas. Read more about healthier takeaways.

9. Avoid over-sized portions. Portion sizes have increased over the years and it’s one of the reasons children become overweight. Start meals with small servings and let your child ask for more if they are still hungry. Avoid giving adult-sized plates to younger children – it can encourage them to eat too much.

10. Walk for charity. Doing regular charity walks is a great way for the whole family to get fit. Events are held across the country and are aimed at all ages, levels and abilities. Google "charity walks" to find local events.

Quit smoking during Ramadan

The month of Ramadan is a great opportunity to start some healthy new habits, and get rid of some bad ones, such as smoking. 

Ahmed Rahman gave up smoking during Ramadan with the help of a smoking counsellor at his mosque in north London.

The 36-year-old traffic warden had smoked between 10 and 15 cigarettes a day for 20 years.

“Sometimes I managed to stop for a whole month but every time I saw someone with a cigarette in their hand it made me want one,” he says. “Eventually the temptation would get too much and I’d light up again.”

His wife had become concerned about his health and showed him articles in the newspaper about lung cancer and chest infections.

“We have two children and she didn’t want them exposed to smoke so I had to smoke in the garden,” Ahmed says.

Fighting the cravings

In 2005, Ahmed told a family friend that he wanted to give up smoking during Ramadan.

“We cannot smoke during the day during the time of fasting, so I thought that if I could give up smoking during the day there was no reason why I couldn’t eventually stop altogether,” he says.

His friend advised him to contact his local primary care trust (PCT), which was running an anti-smoking group offering support to people trying to give up.

There were four to five group sessions a week at Ahmed’s mosque. Those who signed up had to commit to five weeks.

In between sessions, Ahmed would phone his support worker whenever he had the urge to light up.

“I liked quitting with a group of other people in the same situation, and being able to talk to someone who knew what I was going through was great,” he says. “Our co-ordinator made various suggestions for getting through the first few days after my ‘quit date’."

'It gets easier'
"The first few weeks were hard. Not eating or drinking anything during the day is difficult, but for me not smoking was harder.”
At night, Ahmed chewed nicotine gum whenever he felt like smoking a cigarette.
“Stopping smoking isn’t something you can feel half-hearted about,” he says. “There were a few weak moments at first when I told myself that a couple of cigarettes wouldn’t hurt, but I knew that if I gave in and had one, I’d be smoking 15 a day again by the end of the week."
If he had a craving during the day, he sat in a cafe and read a paper until the urge had passed. 
"I think the main reason that I finally managed to stop this time was that I really wanted to," Ahmed says. “It does get easier as time goes on. After four weeks I was able to stop using the nicotine gum and I’m proud to say that I have not smoked since Ramadan two years ago.
"Today, I can do physical exercise without getting breathless and my head feels clearer. My wife is really proud of me and it’s nice to know that I don’t have to go outside and stand in the cold or rain just for a smoke.”

Fasting: health risks

Some common health complications that can arise from fasting and how to prevent and deal with them.
 

The following advice has been provided following consultation with medical experts and Islamic scholars.

Heartburn
Fasting usually reduces the amount of stomach acid, which digests food and kills bacteria. However, thoughts of food, or the smell of it, make the brain tell the stomach to produce more acid, which can lead to heartburn.
People who regularly take medicine for indigestion – such as antacids, antihistamines or proton pump inhibitors – are advised to continue taking them. A good time to do this could be with the pre-dawn meal.
The control of heartburn or belching can be aided by eating in moderation and avoiding oily, deep-fried or very spicy food. Reducing your caffeine intake and stopping smoking can also be of benefit.
Preparations such as peppermint oil may help reduce belching or abdominal discomfort. Sleeping with your head raised on a few pillows and long-term weight loss may also help prevent heartburn.

Poor control of diabetes
People who regularly inject insulin are advised not to fast, as the potential risk to health – both in the short and long term – of not taking insulin is too great. People who have their diabetes under control using tablets should seek careful advice from their GP before starting a fast.
Regular self-monitoring of your blood glucose is strongly advised. Low blood sugar levels (a ‘hypo’) are dangerous, and if untreated may lead to fainting or fits.
Feeling dizzy, sweaty and disoriented may all suggest a hypo. If a person with diabetes has these symptoms, they should immediately have a sugary drink, or place sugar or a sugar-rich sweet below their tongue.

Headache
This common problem has many causes. Headaches during a fast could be due to dehydration or hunger, poor rest, or the absence of addictive substances such as caffeine or nicotine.
A moderate and balanced diet, especially not missing the pre-dawn meal, taking in enough fluids and, if necessary, some painkillers such as paracetamol, can help prevent or reduce the risk of headache.
Headaches can also be prevented by not exposing yourself to direct sunlight, wearing a hat when out, using sunglasses to reduce the effect of glare from the sun and relieving any tense muscles with a short, gentle massage.

Dehydration
Dehydration is common during a fast. The body continues to lose water and salts through breathing, perspiring and urinating.
If you don’t drink sufficiently before a fast your risk of dehydration is increased. This risk is higher in older people and in those taking tablets such as diuretics.
If you are unable to stand up due to dizziness, or you are disoriented, you should urgently drink regular, moderate quantities of water – ideally with sugar and salt – or Dioralyte or Lucozade.
If you faint due to dehydration, your legs should be raised above your head by others, and when you awake, you should urgently rehydrate as outlined above.

Constipation
When you are fasting, being active, drinking regularly and eating healthily will help to keep your bowel motions regular. Include lots of fruit and vegetables in your diet and increase the fibre content of your food using bran. If the problem persists, a short course of laxatives may help.

Stress
Lack of food and water, changes of routine and shorter periods of sleep can cause stress. It’s important to deal with any potential sources of stress to stop any harmful effects. This can be helped by not taking on more than you can handle, not playing sports in the hot sun, controlling your anger and not smoking.

Weight control
Food consumed during the pre-dawn and dusk meals may lead to some unintended weight gain. But if you approach the fast with discipline, it can be an opportunity to lose weight and become healthier.

Guide to healthy fasting during Ramadan

Don't break your fast with a feast or you may put on weight instead of losing it.

If you are not careful, food eaten during the pre-dawn and dusk meals can cause some weight gain. 
Dr Razeen Mahroof, an anaesthetist from Oxford, says feasting during the non-fasting hours can be unhealthy. He recommends approaching the fast with discipline, or an opportunity to lose weight and be healthier could be wasted.
“The underlying message behind Ramadan is self-discipline and self-control," he says. "This shouldn’t fall apart at the end of the day".

A balanced diet

Those observing the fast should have at least two meals a day, the pre-dawn meal (Suhoor) and a meal at dusk (Iftar).
Dr Mahroof says your food intake should be simple and not differ too much from your normal diet. It should contain foods from all the major food groups:

• fruit and vegetables
• bread, cereals and potatoes
• meat, fish, or alternatives
• milk and dairy foods
• foods containing fat and sugar

Complex carbohydrates are foods that help release energy slowly during the long hours of fasting. They are found in foods such as barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour and basmati rice.
Fibre-rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with the skin on, vegetables such as green beans, and almost all fruit, including apricots, prunes and figs.
Foods to avoid are the heavily processed, fast-burning foods that contain refined carbohydrates (sugar and white flour), as well as fatty food (for example cakes, biscuits, chocolates and sweets, such as Indian mithai).
It's also worth avoiding caffeine-based drinks such as tea, coffee and cola. Caffeine is a diuretic and stimulates faster water loss through urination.

Wholesome foods

Suhoor, the pre-dawn meal, should be a wholesome, moderate meal that is filling and provides enough energy for many hours.
“Suhoor should be light and include slow digesting food like pitta bread, salad, cereal (especially oats) or toast so that you have a constant release of energy,” Dr Mahroof says.
“It’s important to have some fluids with vitamins, such as fruit juice or fruit. Some people have isotonic drinks (such as Lucozade) to replace any lost salts.”
It's customary for Muslims to break the fast (Iftar) with some dates, in accordance with the Prophetic traditions.
Dates will provide a burst of energy. Fruit juices will also have a similar, revitalising effect. Start by drinking plenty of water, which helps rehydration and reduces the chances of overindulgence. Avoid the rich, special dishes that traditionally celebrate the fast.

Foods to avoid

• deep-fried foods, for example pakoras, samosas and fried dumplings
• high-sugar and high-fat foods, including sweets such as gulab jamun, rasgulla and balushahi
• high-fat cooked foods, for example, parathas, oily curries and greasy pastries

Healthy alternatives

• baked samosas and boiled dumplings
• chapattis made without oil
• baked or grilled meat and chicken
• homemade pastry using just a single layer
• milk-based sweets and puddings such as rasmalai and barfee

Cooking methods to avoid

• deep frying
• frying
• excessive use of oil

Healthy cooking methods

• shallow frying (usually there is little difference in taste)
• grilling or baking is healthier and helps retain the taste and original flavour of the food, especially with chicken and fish

Avoid carbon monoxide poisoning while cooking

Carbon monoxide is a poisonous gas that has no smell or taste and which, when breathed in, can make you unwell and can kill. Cooking for large numbers of people using oversized pots on gas stoves has been shown to cause the build-up of carbon monoxide in some homes, particularly those that aren't well ventilated.
Therefore, if you are planning to cater for large numbers of people at your home – for example at a pre- or post-Ramadan gathering – it's important that you don't use oversized pots on your gas stove and don't place foil around the burners.