Caring for Health During Muharram Days in Summers
Muharram, the first month of the Islamic calendar, is a significant period for all Muslims worldwide, marked by religious observance and reflection. In many parts of the world, including Kashmir, Muharram coincides with the hot summer months, posing unique health challenges. As people participate in processions and outdoor community activities, it's essential to take specific health precautions to ensure safety and well-being during these intense summer days. Here are some vital dos and don'ts to follow.
Do’s
1. Stay Hydrated:
○ Drink Plenty of Water: Ensure you drink at least 8-10 glasses of WATER a day. This helps prevent dehydration, which is a common risk during the hot summer months.
○ Use Oral Rehydration Solutions: If you are participating in long processions or outdoor activities, consider using ORS or electrolyte drinks to maintain your body's electrolyte balance.
2. Wear Appropriate Clothing:
○ Light and Breathable Fabrics: Opt for loose-fitting, light-colored clothing made of breathable fabrics like cotton. This helps keep your body cool and reduces the risk of heat-related illnesses.
○ Protective Headgear: Wear a wide-brimmed hat or use an umbrella to shield yourself from direct sunlight. You can use sunscreen with an SPF of 30 and more.
3. Follow a Balanced Diet:
○ Eat Light and Nutritious Foods: Consume fruits and vegetables rich in water content, such as cucumbers, watermelon, and oranges. These help keep you hydrated and provide essential nutrients.
○ Regular Meals: Don’t skip meals, and try to eat small, frequent meals to maintain your energy levels.
4. Rest and Recuperate:
○ Take Regular Breaks: If you are involved in processions or other strenuous activities, ensure you take regular breaks to rest and cool down.
○ Adequate Sleep: Ensure you get enough sleep each night to help your body recover and stay healthy for the next day.
5. Practise Good Hygiene:
○ Hand Hygiene: Wash your hands frequently with soap and water, especially before eating or drinking. Keep hand sanitizer along with you.
○ Clean Water: ENSURE that we use clean and safe water for drinking, distributing and cooking to prevent waterborne illnesses.
Don'ts:
1. Avoid Overexertion:
○ Limit Physical Activity: Elders and people with chronic diseases should avoid engaging in strenuous physical activities during the hottest parts of the day. Try to schedule processions and rituals in the early morning or late evening when temperatures are cooler.
○ Pace Yourself: Elders and patients with chronic diseases should not push their limits. Listen to your body and rest if you feel dizzy, nauseous, or excessively fatigued.
2. Steer Clear of Dehydrating Substances:
○ Avoid Caffeinated and Sugary Drinks: Beverages like coffee, tea, carbonated sugary drinks and soda can lead to dehydration. Instead, stick to water, babribiyoul tresh, herbal teas or diluted fruit juices.
○ Limit Salty Foods: High-sodium foods, highly processed foods can cause your body to retain water, leading to dehydration and swelling.
3. Minimize Sun Exposure:
○ For people with Chronic Kidney Disease and other chronic diseases Stay in shades During Peak Heat: Avoid going direct under sun between 10 a.m. and 4 p.m., when the sun’s rays are the strongest.
○ Seek Shade: If you must be outdoors, stay in the shade as much as possible and avoid prolonged sun exposure.
4. Don’t Ignore Symptoms of Heat-Related Illness:
○ Be Vigilant: Watch for signs of heat exhaustion or heat stroke, such as excessive sweating, weakness, confusion, and headache.
○ Seek Medical Help: If you or someone else exhibits symptoms of a heat-related illness, seek medical attention immediately.
5. Avoid Contaminated Foods:
○ Street Foods and Unhygienic Meals: Be cautious about consuming food from street vendors or sources that may not follow proper hygiene practices.
○ Food Safety: Ensure that all community kitchens cook food thoroughly and store properly to prevent foodborne illnesses.
