Archive for September, 2007
By Aboubakar Famau
I know some of you may think that, choosing a diet during Ramadhan is too late since it is only some few weeks left before Ramadhan ends. But I can assure you, nothing is too late especially when choosing the right diet for your body. After all who knows! May be your eating decision which you are about to make will change your lifestyle for the rest of your life. That is why, this week I decided to throw some light on the best possible diet that one can adopt during breaking of the fast.
Yes, it is important to do so because my health, your health and everybody’s health is always the key to our happiness and almost ninety percent of our meals affect our health. So you can imagine how paramount it is for me, you and those around us to be well informed about our diets so as to be able to make a correct eating decision.
For anyone who dearly cares for his dear health, then a great deal of thought should be spared to the type and quantity of food one will consume during the blessed month of Ramadhan. Here it is the quality that matters and not the quantity as we eat to live and not live to eat.
Much as the fast of Ramadhan can significantly improve ones health, on the other hand it can also be detrimental depending on what you choose to consume during non fasting hours. So the deciding factor here is not at all the fast in itself, but our eating habits when breaking our fast and during suhour time.
Muslim families have grown up with a habit of compiling a lot of food for iftar on their dining tables. At the end of the day, the presence of this too much food on the table tempts one to over eat or at its worst, the meal sometime finds its way to the garbage as a left over. This problem comes in because of late; muslim families have failed to differentiate between feasting and breaking of the fast.
If this is exactly what happens in your home, then better do something as soon as you can because Islam strictly condemns extravagance at any level. Extravagance has no spiritual nor moral relevance in Islam, so especially when it comes to the holy month of Ramadhan. Throwing that bread in the garbage is like abusing Allah’s bounty rendered on you, because there are millions unlucky ones craving for that piece of bread. I think if we start thinking along this line then no food will ever be wasted in our blessed homes.
Infact, overeating harms the body and also interferes with a person’s spiritual growth during the holy month of fasting. A diet that has less than a normal amount of food but is sufficiently balanced will keep a person healthy and active during the whole month of Ramadhan.
Since the body needs some energy for sustenance during the fasting hours, then meals taken must contain adequate levels of energy such as carbohydrates and some fat. A balanced diet with adequate quantities of nutrients, salts and water is vital as this will give the body much needed energy.
During suhour one is also advised to take complex carbohydrates. These are the foods that will help release energy slowly during the long hours of fasting. Complex carbohydrates are usually found in grains and seeds, like barley, wheat, oats, millet, semolina, beans, lentils, whole meal flour, rice and so on. Fibre-rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with the skin, vegetables such as green beans and almost all fruit including apricots, prunes, figs, to mention but just a few.
Foods to avoid are the heavily-processed, fast-burning foods that contain refined carbohydrates in the form of sugar, white flour, as well as too much fatty foods like cakes, biscuits, chocolates and sweets. It may also be worth avoiding the caffeine content in drinks such as tea, coffee and Cola. Caffeine is a diuretic and stimulates faster water loss through urination.
Last but not least, the blessed Prophet (p.b.u.h) taught us to take a good advantage of our good health before illnesses afflict us. He further encouraged us to try our best and adopt healthy living lifestyle that includes a balanced diet, regular mental and physical exercise and a balance between material and spiritual needs.
September 25th, 2007
By: Aboubakar Famau
Ramadan is regarded as one of the holiest month in the Islamic calendar and it is in this particular month, that Muslims are supposed to purify both their bodies and souls. The Almighty Allah says in the holy Qur’an, Chapter 2 Verse 183 “Oh… you who believe! Fasting is prescribed for you as it was prescribed for those before you, so that hopefully you will have taqwa (piety).”
Today many are well versed with only the spiritual benefit of fasting, but it is equally momentous to look at the physiological benefits that occur when one is fasting. With this revelation, it is of our best interest that, both Muslims and non Muslims will come to realize the relevance of fasting to the lifestyle of mankind, at the same time, appreciate the Creator’s wisdom towards His creatures.
Fasting should never be regarded as a way of starvation as it has been a widespread misconception amongst non believers. This is because, when fast is prolonged from days to weeks, that is when the body eventually turns to protein as a source of energy. When the body reaches this stage that is when we can technically talk of starvation.
But Muslim’s fast only extends from dawn till dusk; therefore, this kind of arrangement gives the body ample opportunity to replenish energy stored at pre-dawn and dusk meals hence providing progressive gentle transition from using glucose to fat as the main source of energy. This prevents the breakdown of muscle for protein.
Today, in our corporate world, one is only regarded as fit if he or she has maintained his weight or has lost significant weight. A lot of importance has been and continues to be attached to loosing weight in our present time for simply one fundamental reason; HEALTH. Weights lost keeps one fit and frees one from diseases like diabetes and high blood pressure. This is exactly where we find the relevance of fasting in the Muslim world, because after glucose is being exhausted, fat becomes the next source of energy for the body. A detoxification process also seems to occur during fasting, as any toxins stored in the body’s fat are dissolved and removed from the body.
The use of fat for energy also reduces one’s cholesterol levels and after a few days of the fasting, higher levels of certain hormones appear in the blood (endorphins), resulting in a better level of alertness and an overall feeling of general mental well-being.
With the above physiological development during fasting, we can comfortably say that, this is another testimony that Islam is a complete way of life, putting every aspects of man’s life into serious consideration.
Islam advocates for a healthy and sound society hence allows balanced eating and not over eating because whatever we consume directly affects our behaviour and personality. There is also a great connection between the food we eat and the way we worship.
Chapter 20 verses 89 of the Qur’an states “Eat of the good and wholesome things that we have provided for your sustenance, but indulge in no excess therein”.
Over eating during Ramadhan hinders ones ability to worship effectively. This therefore losses the original intended meaning Ramadhan which is also reflection on the status of those who go without food, not as a matter of choice but because they can not afford buying their daily bread.
September 20th, 2007
By Angele Luh Sy
Kinshasa/ Nairobi, 17 September 2007: A United Nations Environment Programme (UNEP) high level facts finding mission arrives in Kinshasa today for a visit focusing on conservation efforts in protected areas, institutional capacity building, pollution control, mitigating impact of human activities on environment and natural resources especially in fragile ecosystems of the Democratic Republic of Congo (DRC) and ways of improving collaboration with the UN system in this country.
This scoping mission is meant to enhance UNEP’s knowledge and understanding of the current environmental situation in the DRC with special reference to understand the needs for post conflict assessment and intervention; appraise available support/assistance in the DRC in order to elaborate an improved collaborative programme with the DRC.
The UNEP mission will be in the DRC from 17 to 22 September 2007 during which they will hold meetings with the relevant authorities and some stakeholders, such as heads of the major institutions within government, the public and private sectors as well as the NGOs.
This team is a second UNEP technical operation being fielded by the Executive Director, Achim Steiner in the Democratic Republic of Congo following the recent call of Mr. Didace Pembe Bokiaga, the Minister of the Environment of the DRC to UNEP Headquarters in Nairobi. The aim is to further UNEP participation in the development of activities that will assist the Congolese partners in better understanding the environmental challenges facing them; developing programmes that will increasingly benefit their people as well as nature within and even beyond their borders.
UNEP has taken concrete steps to address the environmental situation in the DRC. A joint mission was organised with UNESCO to the Virunga National Park in August 2007, with the view to investigate the escalating situation in the Virunga National Park, which resulted recently in the death of a park ranger and injuries to others, as well as the death of a number of mountain gorillas, the rarest of the great apes. The mission also aimed to identify possible platforms for collaboration between UNEP and other United Nations bodies and relevant organisations and partners, to assist the government in ensuring best management practices in Protected Areas.
The Virunga National Park is home to 50% of the mountain gorilla population and to numerous other endemic and endangered species.
Environmental degradation in the Great Lakes Region has become a major issue of concern among the countries in the region, particularly in the Democratic Republic of Congo (DRC) as well as to the international community and to the United Nations Environment Programme (UNEP). This was heightened by the recent killings of gorillas in the Virunga National Park. The Park is occupied by the Congolese Army, dissident members of the army, Rwandan refugees, Nkunda forces and various Mai Mai rebel groups. The resources of the park are being used for the sustenance and source of livelihood for some of the various groups in the Park and communities in the vicinity of the Park. The complex issues at the Virunga National Park, home of a rich and abundant biological diversity of fauna and flora, have been further complicated by the unrest in the eastern part of the Congo.
There is need for continued technical assistance to strengthen the capacity of the countries of the African region to harness and access knowledge to support the management of their natural resources especially in the Great Lakes Region and the Congo Basin which comprise the second largest world forest ecosystems after the Amazons, with more than 60% of the biological diversity of the continent.
The current exploratory operation comes as a result of some specific recommendations made after the joint UNESCO-UNEP mission in the Virunga. Key issues to explore therefore include improving the current involvement of UNEP in environmental activities in the DRC and the UN system operations, enhancing partnership in tackling some of the major environmental challenges facing DRC; mitigating impact of (conflicts and post conflicts, development, humanitarian, social) activities on environment and natural resources management; the review of the conservation situation in the Virunga National Park as well as ways to prevent the loss of valuable biodiversity in the future with support from the UN and the international community.
The UNEP mission will also explore ways to assist the DRC in developing a strategy for Sanitation and Pollution and in assessing the impact of mining on the environment in the mining areas in the 2 Kasais and the Katanga regions, and setting clear measures to be followed by mining companies.
The writer is the Information Officer with the United Nation Environment Programme, regional office for Africa.
September 18th, 2007
By: Ahmed Wetaka
The East Africa Tribune
Communities in many countries are demonstrating that simple actions that can make a real and lasting difference in environmental health the Australian founder and chairman of Clean Up the World, Ian Kiernan AO, has said.
Community based action on climate change involves an estimated 35 million people across the planet. The focus of many community activities around the world has been on limiting the impacts of climate change though activities such as waste reduction and recycling, water and energy conservation, and revegetation.
More than 650 non-government organizations, community groups, local councils, and other agencies in 115 countries are currently working on projects in 2007 to improve the health of the environment. “Millions of people simply conserving water, and recycling waste adds up to a huge environmental benefit for the planet. “Our aim is to encourage individuals to take responsibility for the environment through a range of affordable actions. What is inspiring is the variety of activities that participating organizations have initiated in their countries in response to this challenge.” Kiernan said.
His remarks come during the celebrations to mark Clean Up the World Weekend that runs from September 14 to 16. On Clean Up the World Weekend, organizations will engage volunteers to take part in activities designed to clean up, fix up, and conserve their local environment. Among those undertaking activities as part of the weekend, Our Earth Foundation in Poland and the Tonga Solid Waste Management Project in the Pacific are conducting nationwide clean ups and Programa TV Na Praia in Brazil is coordinating a day of activities to launch their anti-litter campaign.
The Clean Up the World campaign is in its 15th year and has the support of the United Nation’s Environment Programme (UNEP). The 2007 theme ‘Our Climate, Our Actions, Our Future’ channels community action towards addressing the causes of climate change.
Achim Steiner, Executive Director of UNEP praised the efforts of organisations across the world that are involved in Clean Up the World.
“Climate change and other environmental challenges impact every corner and community on the planet. Our generation is witnessing the early stirrings of extreme weather events, melting ice and other climatic manifestations, and it is truly impressive to see so
many communities responding to the challenge with grassroots enthusiasm and commitment. In this context, Clean Up the World is playing a leadership role by providing practical action and this is exactly how the world will start making a difference”, he said.
Mr. Steiner added: “This week, we are celebrating not only the 15th anniversary of Clean of the World, but we are also celebrating the Montreal Protocol which was ratified 20 years ago with the aim to eliminate the production and consumption of ozone-depleting chemicals. These two environmental endeavours show that the departure point for success must be a joint effort with participation from all realms of society: governments, private sector and civil society.”
September 16th, 2007
By: Sengendo Ibrahim & Rashida Nandawula
Kampala, Uganda
Sleep can be very elusive especially when you need it the most! Just by trying too hard to go to sleep we are almost guaranteeing that we won’t! If we could disable that little worry button in our heads most of us would probably have much better sleep than we’re experiencing now, reports the insomnia-connection online.
There are a variety of reasons sleep eludes so many of us. They may be physical, such as a disorder like Restless Legs Syndrome or Sleep Apnea, or they may be emotional such as stress. To better understand how these conditions impact on our sleep, visit the pages on Restless Legs Syndrome sleep apnea and stress.
There are other things that may have an impact on our ability to go to sleep or to achieve better sleep through the night without interruption. Most of these are easily fixed once we become aware of them. According to the site, a number of factors are at play in influencing the ability to sleep. Look at the factors enlisted below and see how you can better your chances of achieving comfortable
sleep.
Climate
Are you too hot or too cold? Check out your bedroom. Does it get very hot and stuffy? Is there any ventilation? Is the humidity too high? Better sleep is impossible when we’re feeling hot, sticky and uncomfortable. Being too hot or cold can prevent us from going to sleep and can also cause restless and broken rest. Have a fan moving the air around and if possible a dehumidifier.
Air conditioning will cool and dehumidify the air while also providing “white noise” which can help induce better sleep. If your bedroom is too cold or you don’t have adequate covering, this can awaken you in the early hours of the morning as your metabolic rate drops.
Noise
Sudden noise can wake us up or prevent us from going to sleep. Even the anticipation of noise can keep us awake. A snoring partner or a barking dog can severely disrupt our sleep patterns. Invest in a soft pair of earplugs that will at least cut out the higher pitched noises like bird song early in the morning. If you are a shift worker, these are invaluable.
Having an air conditioner switched on can create a constant sound which will deaden other noises somewhat. Move the dog further away from the bedroom so he’s not so loud. Snoring partners? I actually know one couple who built an extra bedroom on their house to solve that one. Anything for better sleep!
Stimulants
Fancy a cup of coffee before retiring for the night? Don’t. That seemingly innocent cup of coffee contains the stimulant caffeine which can have you tossing and turning for hours. A cup of tea, while containing slightly less caffeine, will do the same. If restlessness is a problem for you, don’t drink coffee or tea after lunchtime and limit them to around two cups a day. Watch out too for cola drinks, mocha flavored ice creams or chocolates and some flavored liquors.
Cigarettes can also keep you awake hours after you last put one out. The nicotine in the cigarette is a strong stimulant. Try to avoid ciggies at least an hour before bed.
Alcohol is often touted as being a relaxant which helps us obtain better sleep. It can often help us to go to sleep quicker but can wake us up a few hours later. The effect of alcohol leaving the body causes this to happen.
Comfort
Is your bed comfortable? A surprising number of people can’t sleep properly or have trouble falling asleep due to an uncomfortable mattress. A sagging sleep surface can cause an unnatural spine alignment which can cause muscles, particularly in the lower back, to tense up to try and compensate. The result is a nagging pain in the lower back. If your mattress is too hard, it will not conform to the shape of your body and will be uncomfortable causing you to toss and turn all night. A good mattress which fits with your idea of comfort is an excellent investment even if you have never had a restless night. It will keep your spine and overall posture in good shape. If you are a poor sleeper, a good mattress is up there with the most important things in life!
Daytime naps
Experts disagree on this one, you may have to see how it works for you. Most say that daytime naps are bad, keeping you from falling asleep easily at night. However some folk swear by their nap after lunch, insisting that it keeps them alert in the afternoon. You decide for yourself. In some Mediterranean countries it is ‘derigueur’ to have a siesta in the afternoons, even for the workers!
Don’t stay up later than usual
Going to bed even an hour later after your normal bedtime can upset your normal biological sleep rhythm and you might find you can’t go to sleep for a long time. Aim to retire at the same time every night. Eating spicy foods or overeating. Either of these can cause indigestion and heartburn which will keep us awake or wake us up in the middle of the night with an uncomfortable feeling. Eating too late in the evening can have the same effect. Allow a few hours after dinner before hopping into bed.
Too much light
Is light interfering with your sleep? Is your bedroom near a street light? Do you have to sleep during the day? Investing in heavier curtains or blind for your windows would help obtain better sleep. Another option is a sleep mask. These are light and comfortable and will allow you to sleep in the morning.
Experiences of local folks in Jinja and Iganga districts
Sleep! Yes it’s about sleep - the ordinary comfortable sleep we’ve all at one time enjoyed. These writers traveled up country to the Busoga sub region and interacted with several local folks in the districts of Iganga and Jinja and sought their opinions on how age, environment, alcohol, food and the stress factor affects comfortable sleep. The responses were varyingly interesting. Muluya Kharim a dental assistant in Iganga for instance believes that children and the elderly sleep comfortably well as compared to adult youths - this he attributed to the fact that these two categories of people do not have much to do and hence have enough time to attain comfortable sleep. Balukwekwebye Andrew, a truck driver in his mid 40s disagrees. He contends that people in advanced age do not sleep comfortably especially at night ‘because they fear death.’ Asked to substantiate on his assertion, Andrew argued explained that, ‘whenever the sun sets, most of the elderly tend to be worried even when they are not sick.’ Reason? He says that they think that if they let sleep overtake them, they may not regain their conscience while in deep sleep. ‘These people merely fear death, and I say so because I’ve heard it first hand from my mum - an elderly woman herself.’
Mzee Musana, a veteran photographer and an elderly man in his mid 70s disagrees. He says most of his elderly peers sleep a lot, but he personally does not. Asked why? He explained that ‘I’m a very active old man going about my work and have a tomorrow to think about! ‘How do you expect me to sleep comfortably when I have important things to do?’ this, he added was not the case with his elderly colleagues, whom he believed slept as soundly as babies, unless they were disturbed by some ailment.
Naigaga Sauya an elderly resident of Jinja municipality in her late 70s says that children sleep most, followed by adult youths and the elderly sleep the least. Probed why she thought so, Sauya explained that the stress factor played a significant role. ‘How do you expect me to sleep comfortably and soundly when most of my peers are now ‘past tense’?’ she argued that the adult youths have more comfortable sleep second to only children because, according to her, they feed well, and have no stress factors bothering them. Meanwhile, Naigaga contradicts herself when she says that she sleeps most of the time although she attributes this to redundancy, neglect and boredom. She grudgingly says ‘no one wants to listen to us old people because they think we have nothing new to offer.’ Sauya was however, quick to add that these young people (the writers) had sacrificed their ample time talk to her. When asked why elderly people retire to bed as early as 7pm, Sauya’s younger sister Kauma Fatuma in her mid sixties interjected and explained that ‘it’s true the elderly retire to bed early, but it is not because of sleep. She said, ‘they do so just to keep warm and evade the marauding mosquitoes, but do not necessarily fall in to deep sleep.’ Fatuma says that sometimes elderly people can
sleep comfortably, for instance in the case of Sauya because of their ailments.
Bikaba Frank, a medical clinical officer believes that comfortable sleep can be achieved so easily among the children and the elderly. He attributes inadequate sleep among adult youths to stress; ‘you see if a young man for instance made a fortune, and has amassed a considerable amount of wealth, his biggest worry is to keep this wealth and his personal security.’ Frank does not comprehend comfortable sleep being enjoyed by a young man - when his own wealth is a source of insecurity.
He argues that not even the hiring of security guards can be a consolation. The poor among the adult youths, Frank adds, have to worry about their next meal, hence no comfortable sleep. Nevertheless, Bikaba acknowledges that a quiet environment, coupled with a healthy body favours comfortable sleep. He however, adds that
‘alcohol to addicts, favours comfortable sleep in that those addicted can not sleep unless they have taken substantial amounts of the liquor. Frank also concedes that alcohol as a stimulant on the other hand postpones sleep and enables some who take it to stay awake and do their work. There was general consensus among those interviewed that a quiet environment, a well fed stomach, other factors remaining constant do favour comfortable sleep.
September 12th, 2007
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