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: 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: 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: 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: 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.