Healthy Ramadan meal plan
These healthy meal ideas will give you a
varied and balanced diet during Ramadan.
Fluids (water and juices) and dates should be
added to each Sehri and Ifta meal The fast is
broken with dates, followed by dinner.
Sehri: a bowl of porridge with milk, one slice of
toast and a handful of unsalted nuts
Iftar: pitta bread with chicken, salad and hummus,
and one or two pieces of baklava
Sehri: wheat-based cereal with milk, a plain scone
or crumpet, and an apple or banana
Iftar: chicken with boiled rice, vegetable curry and
mixed salad, followed by fruit salad with single
cream
Sehri: a bowl of shredded wheat or muesli and a
pear or orange
Iftar: baked fish with roasted vegetables, or fish
curry with rice followed by sweet vermicelli or one
piece of jalebi (an Indian sweet)
Sehri: cheese, then one teaspoon of jam with
crackers or toast, and a handful of dried fruits
Iftar: pasta cooked with vegetables and chicken or
fish, and a slice of plain cake with custard
Save time online. Book appointments and order
prescriptions online. Ask at Reception for details.
SUMMER HEALTH
DON’T LET ALLERGIES TAKE THE SPRING OUT OF
YOUR STEP
Think you have hay fever? You don’t need a diagnosis
from your GP. Get fast, free, expert help and advice
from your local pharmacy
Spring and summer are the time of year when allergies
such as asthma, eczema and hay fever can get much
worse, with symptoms including sneezing, coughing,
skin rashes and shortness of breath.
But there’s no need to get bogged down by runny
noses, itchy eyes, irritated skin and tickly throats.
Allergy sufferers can prepare for the spring and summer
months by getting the medicines they need from their
local pharmacist – who can also offer expert advice to
help people manage their health during warmer months.
If symptoms persist, despite the use of over-the-counter
medicines, you should get in touch with your GP who
may then offer tests to identify the cause.
WE ALL LIKE A SUNNY DAY…
And the opportunities that nice weather brings for
activities, outdoor living, fresh air and fun.
Children and babies, older people and those with long
term health conditions – especially heart and breathing
problems - are particularly at risk.
Save time online. Book appointments and order
prescriptions online. Ask at Reception for details.
Hot days and warm nights can have a significant effect
on health. Main risks are:
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dehydration
overheating, which can make symptoms worse
for people who already have problems with their
heart or breathing
heat exhaustion and heat stroke
sunburn.
Knowing how to keep cool and manage health
conditions during hot weather can save lives.
Most likely to be affected are:
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older people, especially over 75
babies and young children
people with a serious condition, especially heart
or breathing problems
people with mobility problems
people on certain medications, including those
that affect sweating and temperature control
To stay cool and reduce health risks:
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Stay out of direct sunlight between 11am and
3pm (hottest part of the day). Always use a
sunscreen with a high protection factor.
Have cool baths or showers or splash yourself
with cool water. Placing your wrists under cool
running water can help.
Drink cold drinks regularly, such as water and
fruit juice. Avoid tea, coffee and alcohol.
Wear loose, cool clothing and a hat outdoors.
Check up on friends, relatives and neighbours
who may be less able to look after themselves.
Save time online. Book appointments and order
prescriptions online. Ask at Reception for details.
If someone feels unwell, get them somewhere cool to
rest and give plenty of water to drink. Seek medical help
if symptoms such as breathlessness, chest pain,
confusion, weakness or dizziness don't go away.
INSECT BITES AND STINGS
Bites and stings are normally harmless and usually only
cause minor irritation by becoming red, swollen and
itchy for a few days.
You can easily treat them by washing the area with
soap and water and placing a cold compress (a flannel
or cloth soaked in cold water) over to reduce swelling.
Tell your child to avoid scratching to reduce the chance
of infection. If they are in pain, or the area is swollen,
use paracetamol or ibuprofen.
See a GP if there's a lot of swelling and blistering of the
area or if there's pus, which indicates an infection.
In rare cases, some people can have a serious allergic
reaction (anaphylaxis) to a bite or sting. Dial 999 for an
ambulance if your child experiences:
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difficulty breathing or swallowing
nausea, vomiting or diarrhoea
dizziness or feeling faint
Confusion, anxiety or agitation.
Save time online. Book appointments and order
prescriptions online. Ask at Reception for details.