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10 health tips for Ramadan fasting

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Ramadan, the ninth month in the Islamic lunar calendar, holds profound significance for Muslims worldwide. It begins and ends with the sighting of the crescent moon. Due to the Islamic calendar’s shorter duration compared to the Gregorian calendar, Ramadan shifts earlier by 10–12 days annually, allowing it to encompass all seasons within a 33-year cycle.

During Ramadan, Muslims fast from dawn until sunset, dedicating themselves to increased prayers, self-reflection, and acts of charity.

Ensuring health during fasting in Ramadan is crucial. In this article, PUNCH Online underscores the importance of maintaining health while fasting with the following guidelines:

  1. Maintain Hydration: Drink ample water during non-fasting hours, particularly during Suhoor and Iftar, to prevent dehydration.
  2. Opt for Nutrient-rich Foods: Consume a balanced diet comprising complex carbohydrates, proteins, healthy fats, fruits, and vegetables to sustain energy throughout the fasting period.
  3. Avoid Overindulgence: When breaking the fast at Iftar, steer clear of overeating or indulging in excessive sugary or fatty foods. Opt for moderate portions and balanced meals.
  4. Incorporate Suhoor: Have a nutritious pre-dawn meal (Suhoor) consisting of complex carbohydrates, protein, and healthy fats to provide energy and satiety throughout the day.
  5. Limit Caffeine and Sugary Drinks: Reduce the intake of caffeinated and sugary beverages to prevent dehydration and energy crashes.
  6. Take Brief Rests: If possible, take short naps during the day to alleviate fatigue and maintain energy levels.
  7. Exercise Moderately: Engage in light to moderate physical activities such as walking or gentle stretching during non-fasting hours to uphold fitness and energy levels, avoiding strenuous exercise during fasting.
  8. Monitor Health: Be attentive to your body and any signs of dehydration, fatigue, or health concerns. Seek medical assistance if necessary.
  9. Prioritize Sleep: Aim for sufficient sleep during the night to support overall well-being and energy levels during fasting hours.
  10. Ease into Breaking Fast: Commence Iftar with dates and water, followed by a light meal, gradually transitioning to more substantial foods to prevent digestive discomfort.

By adhering to these recommendations, Muslims can safeguard their health and well-being during fasting. However, for individuals with underlying health conditions or concerns, consulting a healthcare professional is advisable.

Education

Commission Hails NECO For Conducting Malpractice-free SSCE Exam

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The Executive Secretary of the National Senior Secondary Education Commission (NSSEC), Dr. Iyela Ajayi has commended the National Examination Council (NECO) for conducting the 2024 Senior Secondary Examination Certificate devoid of malpractices.

Ajayi stated this during a supervisory visit to the Model Secondary School, Maitama; Federal Government College, Apo; and Funtaj International School, Gudu, all in Abuja, during the conduct of the 2024 NECO examination across the Federal Capital Territory (FCT).

Ajayi, according to a statement by NSSEC’s Head, Public Relations and Protocol, Fatima Ahmed Bappare, expressed confidence in NECO’s ability to conduct the 2024 examination.

“Judging from the good conduct I witnessed during the supervision, NECO certificates can be accepted both nationally and internationally,” the NSSE Executive Secretary added.

He also urged the examination body to live above boards to erase the notion of poor credibility of our examinations amongst foreign institutions.

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In a related development, Ajayi also commiserated with Governor Caleb Mutfwang and the people of Plateau State over the recent death of students in Jos when a school building collapsed at the time the students were writing their examination.

He added that the commission will soon commence enforcement of its national minimum standard for all senior secondary schools in the country.

Speaking earlier, the NECO Supervisor at Model Secondary School, Maitama, Mrs. Rachael Ekukuje, also corroborated that the examination was hitch-free.

CREDIT: LEADERSHIP

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10 Visa-free Countries Nigerians Can Visit

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Traveling abroad can be exhilarating, but securing a visa can often be a tedious process. Fortunately, several countries offer visa-free entry to citizens from various nations, simplifying the journey to new destinations.

Here are 10 countries you can visit visa-free as a Nigerian:

  1. Indonesia:
    With its rich culture, beautiful landscapes, and delicious cuisine, Indonesia is a favored destination. Citizens from 169 countries, including Nigeria, can enter visa-free for up to 30 days, though an electronic travel authorization (eTA or eVisa) is required beforehand. Fun facts about Indonesia:
  • It’s the world’s largest archipelago with 17,504 islands.
  • It has the second-longest coastline at 54,716 kilometers.
  • Sumatra is one of only two places in the world where wild orangutans can be seen.
  • Indonesia and Monaco have similar flags, differing only in the shade of red.
  • It’s home to the Komodo dragon, the largest lizard species.
  1. Barbados:
    Known for its stunning beaches, vibrant culture, and welcoming locals, Barbados allows Nigerian passport holders to stay visa-free for up to six months. Fun facts about Barbados:
  • Named after the Bearded Fig Tree.
  • Home to 80 white sand beaches.
  • Inhabited by the mischievous Green Monkey, originally from West Africa.
  • Birthplace of rum, with the oldest brand being Mount Gay Rum from 1703.
  • Known as the Culinary Capital of the Caribbean.
  1. Cape Verde:
    This island nation off the northwest coast of Africa offers beautiful beaches, vibrant culture, and morna music. Nigerians can stay visa-free for up to 90 days. Facts about Cape Verde:
  • Located 385 miles off the coast of West Africa.
  • Official language is Portuguese, with Cape Verdean Creole also widely spoken.
  • Uninhabited until discovered by Portuguese explorers in the 15th century.
  • Population around 596,000, with a mix of African and European heritage.
  • A stable representative democracy, one of Africa’s most developed.
  1. Dominica:
    Known as the ‘Nature Isle of the Caribbean,’ Dominica boasts lush rainforests, mountains, and hot springs. Nigerians can stay visa-free for six months. Facts about Dominica:
  • Capital is Roseau.
  • Home to rare species like the Sisserou parrot, featured on the national flag.
  1. Ghana:
    This West African country is known for its rich history and diverse culture. Nigerians can travel visa-free for up to 90 days. Facts about Ghana:
  • First sub-Saharan African country to gain independence.
  • Name means ‘warrior king’ in Soninke.
  • Rich cultural traditions in music, dance, and art.
  • Diverse ecosystems including rainforests and coastal wetlands.
  1. Haiti:
    A Caribbean nation on the island of Hispaniola, Haiti offers a blend of African, French, and Taíno cultures. Nigerians can stay visa-free for up to 90 days. Facts about Haiti:
  • Poorest country in Latin America and the Caribbean.
  • High levels of food insecurity, affecting nearly half the population.
  1. Maldives:
    Nigerian citizens can obtain a visa on arrival for 30 days. Requirements include a valid passport, proof of onward travel, a return ticket, and either hotel booking confirmation or sufficient funds for expenses.
  2. Mauritius:
    Known for its stunning beaches and coral reefs, Mauritius allows Nigerians to stay visa-free for up to 90 days. Facts about Mauritius:
  • Discovered by Arab and Malay sailors in the 10th century.
  • Consists of several islands including Rodrigues and Agalega.
  • The dodo, now extinct, was native to Mauritius.
  • Le Morne Brabant was a refuge for escaped slaves.
  • No official language, but English, French, and Creole are widely spoken.
  1. Senegal:
    This West African country offers rich cultural heritage and stunning natural beauty. Nigerians can stay visa-free for up to 90 days. Facts about Senegal:
  • Known for its hospitality, or ‘Teranga.’
  • Famous for music and dance, such as Mbalax.
  • Delicious cuisine includes Thieboudienne and Yassa.
  • Home to national parks like Niokolo-Koba, a UNESCO World Heritage Site.
  1. Seychelles:
    This island nation in the Indian Ocean offers lush vegetation and beautiful beaches. Nigerians can enter visa-free for up to 30 days. Facts about Seychelles:
  • Comprises about 115 islands.
  • Capital is Victoria on Mahé island.
  • Tropical oceanic climate with little temperature variation.
  • One of the world’s smallest countries by population, around 105,000.
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UTME 2024 results: 1.4 million candidates scored below 200 – JAMB

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JAMB has verified that out of 1,842,464 candidates who took the 2024 UTME, 1,402,490 failed to achieve a score of 200 out of 400 marks. The board released the results on Monday, revealing that 78% of candidates did not reach half of the possible marks.

According to JAMB’s Registrar, Prof. Ishaq Oloyede, 8,401 candidates scored 300 and above, 77,070 scored 250 and above, and 439,974 scored 200 and above, while 1,402,490 scored below 200. Oloyede also mentioned that the results of 64,624 candidates out of the 1,904,189 who sat for the exam were withheld pending investigation.

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