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Health Screening Offers in March at Urban Care!

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The wait is over!


	We are thrilled to announce that our dental department at our main branch in Fumba Town in cooperation with "A-Z Dental Care" is officially open.


	To celebrate this great milestone with you, we are offering dental cleanings at 50% DISCOUNT for the next 2 weeks!


	Don't forget to schedule - annual dental cleanings should be part of your preventative annual health checkups.

The wait is over!We are thrilled to announce that our dental department at our main branch in Fumba Town in cooperation with "A-Z Dental Care" is officially open.To celebrate this great milestone with you, we are offering dental cleanings at 50% DISCOUNT for the next 2 weeks!Don't forget to schedule - annual dental cleanings should be part of your preventative annual health checkups.

Dental Clinic has opened at Urban Care in Fumba Town!

<h1>Dear valued patient, </h1>

	 
	 We at Urban Care are committed to helping you maintain good health by providing comprehensive and affordable medical services. As part of our ongoing efforts to promote preventive healthcare and to celebrate International Women’s Day, we are pleased to offer a 50% discount on gynecologist consultation, breast cancer and cervical cancer screening (with VIA) on the 11th and 18th of March. 
	 
	 Cancer is a serious disease that affects millions of people around the world every year. It can be difficult to detect early on, but regular screenings can help identify potential problems before they become more serious. 
	 
	 Our highly trained and experienced gynecologist Dr. Beatrice Matondo will be attending to you on these days. We understand that facing the possibility of cancer can be stressful and overwhelming, which is why we always provide compassionate and supportive care to all of our patients. 
	 
	 Now is the perfect time to take advantage of our discount offer and schedule your cancer screening test - you pay only TZS 90,000 for the package, instead of TZS 180,000. This could be one of the most important steps you take to protect your health and wellbeing. 
	 
	 To book an appointment or learn more about our other cancer screening services, please call us at +255 622820011 or visit our website at https://urbancare.clinic. 
	 
	 Thank you for choosing Urban Care. We look forward to serving you and helping you stay healthy for years to come. 
	 
	 Sincerely, 
	 
	 Jenny Bouraima


	 Medical Director, Urban Care

Dear valued patient,   We at Urban Care are committed to helping you maintain good health by providing comprehensive and affordable medical services. As part of our ongoing efforts to promote preventive healthcare and to celebrate International Women’s Day, we are pleased to offer a 50% discount on gynecologist consultation, breast cancer and cervical cancer screening (with VIA) on the 11th and 18th of March.  Cancer is a serious disease that aff

New research has shown that children are extra sensitive to smoke. They don't have to smoke for that themselves. The remains of tobacco smoke that remain on people and furniture can also cause health problems for children. If kids inhale smoke even indirectly, that might lead to permanent changes in the brain. Very little research has been done in children. However, animal studies have been done. Based on this, it is suspected that nicotine can cause permanent changes in the brain. So, what can we do? Read it in this blog.


	 Smoking at a young age increases the risk of brain changes. These permanent changes in the brain can make it more difficult for young people to quit smoking later in their lives. This is not only applicable to inhaling smoke from a cigarette yourself, but also for secondhand smoke.


	 
	 


	Secondhand smoke is harmful to children


	 When children in the area are exposed to smoke, this is called second-hand smoke. Children then inhale the toxic substances from tobacco smoke. Secondhand smoke is especially unhealthy for children. Their bodies and lungs are still developing and in growth. Children can therefore also become ill from second-hand smoke.


	 
	 


	Children who regularly smoke secondhand are more likely to:

<ul>
	<li>Sudden Infant Death Syndrome (in babies and small children)</li>
	<li>Pneumonia</li>
	<li>Coughing, shortness of breath, and wheezing</li>
	<li>Asthma</li>
	<li>Ear infection</li>
	<li>Red and stinging eyes</li>
	<li>Meningitis</li>
	<li>Lungs that develop less well</li>
</ul>

	 Sometimes children do not immediately get complaints from secondhand smoke, but only when they are older. Second-hand smokers are more likely to start smoking themselves. They are also more likely to develop cancer, cardiovascular disease, or lung disease.


	 
	 


	Even smoking outside is harmful


	 Even if parents smoke outside, they can still pass harmful substances on to children. The toxic substances from smoke remain behind in, for example, hair, clothing, skin, furniture, and carpeting. Children ingest these substances by inhaling and touching them. Young children are even more sensitive to this, because they crawl on the floor, put objects in their mouths and have a lot of physical contact. This smoke is also unhealthy for children. Smoking outside therefore does not prevent children from ingesting the harmful substances from smoke. As a parent, it is therefore better to stop smoking completely.


	 
	 


	Asthma in children


	 Children with asthma have sensitive lungs. Smoking makes a child more prone to asthma. Also, the medicine given to comfort asthmatic kids won’t work so well. With asthma, your child suffers from wheezing, shortness of breath or coughing. Your child is more tired and quickly short of breath with exertion. Complaints are often caused by pollen, pets, dust mites, smoke, colds, running, stress, cold or fog. Make sure no one smokes near your child, not even outside. Let your child exercise and do sports to stay fit. Your child will be given medicine to inhale.


	 
	 


	Quit smoking


	 It might be an open door but quit smoking might be the best solution, not only for your kids but also for your own health. We all know that, but it is not so easy. Quitting smoking isn't just difficult because of the withdrawal symptoms. It's also hard because you need to rethink your habits. You also need new ways to deal with stress and emotions.


	 
	 


	The disadvantages of smoking


	 Besides the health for children and others around you, it also does a lot to your own health. You may notice some of the disadvantages of smoking on a day-to-day basis. What do you notice?

<ul>
	<li>You get tired quickly during sports, frolicking with (grand) children, climbing stairs, and so on.</li>
	<li>You cough</li>
	<li>Smoking costs a lot of money</li>
	<li>You have tawny fingers and teeth</li>
	<li>Ceilings, curtains, walls, etc. turn yellow brown</li>
	<li>Your hair and clothes stink of smoke</li>
	<li>You are afraid that you do not have enough cigarettes with you</li>
</ul>

	 
	 


	What do you only notice after a long time?


	 Sooner or later, you will suffer from smoking. Half of all smokers are more likely to die from smoking. A quarter of smokers (1 in 4) even die before their 65th birthday.


	 
	 
	 


	 Disadvantages for your body and your health

<ul>
	<li>Heart and vessels</li>
	<li>heart attack</li>
	<li>high blood pressure</li>
	<li>blindness</li>
	<li>other cardiovascular diseases such as arteriosclerosis.</li>
</ul>

	 
	 


	Skin

<ul>
	<li>wrinkles at a young age</li>
	<li>more wrinkles</li>
	<li>gray haze over your skin.</li>
</ul>

	 
	 


	Lungs

<ul>
	<li>COPD or smoker's lung (you cough up a lot of mucus and have little air)</li>
	<li>lung cancer.</li>
</ul>

	 
	 


	Brain

<ul>
	<li>Stroke</li>
</ul>

	 
	 


	Sex and reproduction

<ul>
	<li>women: difficult to conceive</li>
	<li>men: impotence, less and less good sperm</li>
	<li>pregnant women: a miscarriage or premature baby.</li>
</ul>

	 
	 


	Wounds

<li>Wounds heal more slowly, which means faster and more inflammation.</li>
 We can help you

	 Quitting smoking is difficult, but not impossible.


	 
	 


	Stop smoking tips:

<ul>
	<li>Choose a start date</li>
	<li>Prepare to cut down or stop on that date.</li>
	<li>Make your home, car and workplace a smoke-free zone</li>
	<li>Remove all ashtrays. Tell everyone that you are going to cut down or stop smoking and ask for their support.</li>
	<li>Break patterns</li>
	<li>Consider those situations when you usually light a cigarette automatically. Stop with that automatism.</li>
	<li>Prepare for withdrawal symptoms</li>
	<li>Think about what you will do in those moments when you are having a hard time.</li>
</ul>

	 
	 


	Breaking habits


	 1. Avoid


	 Try to avoid difficult situations, especially in the beginning. Don't make it too difficult for yourself. Do not go outside with smoking colleagues and try to avoid places where you usually buy or light a cigarette.


	 2. Alternatives


	 People often tend to snack too much when they stop smoking. Think about what you will take instead of candy when you feel like a cigarette. Chewing gum, peppermint, a lollipop, fruit or a glass of water? If you are prepared for this, you prevent that you buy all kinds of food on an impulse.


	 3. Distraction


	 How can you seek distraction when you're hungry for a smoke? Spending a few minutes on something can get you through the worst moment. For example: doing a chore (think concretely what kind of chores), walking or cycling, playing with your phone for a while. Anything that can help distract you for a bit.


	 4. Talk about it


	 It helps to say you're craving a cigarette. It feels good to throw that out. Who can you talk to?


	 5. Sit Out


	 You can resist the pull, but you can also sit it out:

<ul>
	<li>The urge for a smoke comes in a wave.</li>
	<li>It comes, continues, persists, diminishes and disappears again.</li>
	<li>You can resist it, but this creates tension.</li>
	<li>You can also sit out appetite.</li>
	<li>You don't resist.</li>
	<li>You sit down in a quiet place and let the feeling literally wash over you.</li>
	<li>You 'surf', as it were, on the wave of feeling. You experience that the appetite rises and disappears again. Feeling surfing is a tricky technique, but when it's done, it gives you a sense of victory.</li>
	<li>Have an emergency plan: A good emergency plan contains as many measures as possible to use after a slip or relapse. And if you slip up once, use that as a learning moment: what made you start smoking (too much) again? How do you prevent it from happening again in the same situation?</li>
</ul>

	 
	 


	Even more smoking cessation tips


	 It is possible for everyone to stop. It will be easier for some than for others.

<ul>
	<li>Stop together with your partner or friend.</li>
	<li>Be aware of withdrawal symptoms.</li>
	<li>Look for as many distractions as possible.</li>
	<li>Prepare for situations when you are not feeling well.</li>
	<li>Shift your thoughts.</li>
	<li>Relax as much as possible.</li>
	<li>Drink a lot of water.</li>
	<li>Eat a lot of fruit.</li>
	<li>Many people benefit from nicotine patches and/or chewing gum.</li>
</ul>

	 
	 


	Help!


	 At Urban Care Clinic Zanzibar, we are more than willing to help you break this habit. We won’t judge and understand your struggle. Reach out to us via the Urban Care Clinic portal or via: +255 622 820 011.

New research has shown that children are extra sensitive to smoke. They don't have to smoke for that themselves. The remains of tobacco smoke that remain on people and furniture can also cause health problems for children. If kids inhale smoke even indirectly, that might lead to permanent changes in the brain. Very little research has been done in children. However, animal studies have been done. Based on this, it is suspected that nicotine can c

Children are extra sensitive to smoke

Brock Chisholm, the first director-general of the World Health Organization (WHO), emphasized as early as 1954 that physical and mental health are closely linked. He stated: “without mental health there can be no true physical health”. The stigma around mental health and treatment has long existed all around the world. Still, people hesitate to seek help or even talk about it with their loved ones for fear of being judged and facing unnecessary backlash. Simple logic dictates that if we are hurt anywhere, we must seek treatment to get better. This applies to both our mental- and physical well-being. At Urban Care Clinic we think we cannot emphasize the awareness around this subject enough.


	 A happy life… That's what we all wish each other. But 'feeling happy' or 'being happy': what exactly is that? We can explain it on three pillars:


	 
	 Being yourself

<ul>
	<li>What do you find important in your life?</li>
	<li>What are you proud of?</li>
	<li>What do you (still) want to achieve?</li>
	<li>What motivates you?</li>
</ul>

	Being well surrounded

<ul>
	<li>Who do you find support from?</li>
	<li>How can you mean something to others?</li>
	<li>What are you grateful for?</li>
</ul>

	Feeling good

<ul>
	<li>What helps you to let go of your thoughts?</li>
	<li>Aren't you too hard on yourself sometimes?</li>
	<li>What do you get energy from?</li>
</ul>

	 
	Out of balance and that is okay


	 Perfect happiness does not exist. Sometimes you're out of balance and that's okay. Sometimes there are stressful or emotional events, your flexibility is being tested and you have to find a way to deal with setbacks. Those small or larger stressful events or 'stressors' pile up and make you less comfortable and you feel less happy. But major setbacks or life changing events may have a huge impact on you and should be taken seriously.


	 
	You are not alone


	 First of all – you are not alone. Even though it can feel that way. Not many people like to talk about how lonely healing can feel. Maybe you can talk to your loved ones about it, but if you want to talk freely and privately about anything, maybe talking to Judi, psychotherapeutic counselor at Urban Care Clinic, could help you out. Keep in mind – if you sprain your ankle you go to a physiotherapist, why not talk to a psychotherapist when you are not feeling well mentally?


	 
	Gentle reminders

<ul>
	<li>You can be positive, happy and grateful and still have not so good, awful or off days. Yes, to thinking good thoughts, but also yes to acknowledging and feeling your feelings. You don’t have to pretend, and you do not have to be perfect.</li>
	<li>Sometimes some perspective makes it feel a bit lighter, like: “90% of what you are stressing about right now won’t even matter a year from now.”</li>
	<li>You don’t have to explain why you want what you want, do what you do, love what you love or need what you need. You are allowed to live a life some people might not understand.</li>
	<li>Healthy human needs that don’t make you needy:
	<ul>
		<li>Consistent communication</li>
		<li>Time to yourself</li>
		<li>Support &amp; understanding</li>
		<li>Physical &amp; emotional affection</li>
		<li>Quality time &amp; connection</li>
		<li>Being appreciated</li>
	</ul>
	</li>
</ul>

	 
	How to observe mental health:


	1. Take care of yourself


	 Life has numerous ups and downs. Some are solvable but others not so much. When your mental health acts up, seek the right treatment and make yourself better because, after all, life has much more to offer than just pain and suffering. Setting healthy boundaries and say no when necessary. How to say ‘no’ politely? Here are some suggestions:

<ul>
	<li>"Unfortunately, I have too much to do today. I can help you another time."</li>
	<li>"I'm flattered by your offer, but no thank you."</li>
	<li>"That sounds fun, but I have a lot going on at home."</li>
	<li>"I'm not comfortable doing that task. Is there anything else I can help you with?"</li>
	<li>"Now isn't a good time for me. I'll let you know if my schedule frees up."</li>
	<li>" Sorry, I have already committed to something else. I hope you understand."</li>
	<li>"No, I won't be able to fit that into my schedule this week."</li>
	<li>"I would love to join you, but I'm feeling a little overwhelmed with work right now."</li>
</ul>

	2. Take care of your loved ones


	 Check up on your friends and family. Many times, all people need is a shoulder to cry on and/or an ear to listen. Support and encourage them if they are being treated for any mental problems.


	3. Talk about mental health


	 One of the best ways is to openly talk about mental health with your peers. Try to listen with an open minded and do not judge. The more you talk about it, the more normalized it will become. This is one of the aims of Mental Health Awareness month as the stigma attached to mental health has led to countless delays in treatment AND research on the matter.


	Anxiety


	 Although we are strong, we all feel anxious at times. While it is a feeling that makes us uncomfortable to say the least, the purpose of anxiety is not to make our life miserable but rather to communicate that something is off. Since it can’t tell us exactly what is off, it’s up to us to take the time to sit with the feeling, take into context and begin to decode. Once we understand we can begin to take the necessary steps to effectively soothe and re-calibrate. A helpful question could be: “If my anxiety could talk, what would it want me to know?” Maybe it wants you to know “you are not over it yet”, “this is new uncharted territory, tread lightly “or “the present situation feels like a painful experience from the past.” Please note: often, the messages that we receive are distorted. This may be due to a hypersensitive alert system, previously experienced trauma, embodiment techniques, medication or other healing modalities. Each mind/body system is unique.


	Anxiety vs panic attacks


	 Not many tend to talk about it openly and freely, but many people are suffering from anxiety or panic attacks. Both panic attacks and anxiety attacks cause you to feel intense, overwhelming emotions. While these terms are sometimes used interchangeably, they’re not the same thing. Both panic and anxiety attacks activate your nervous system to send you into fight-or-flight mode, causing physical and emotional symptoms. Their differences lie in what causes the attack.


	Symptoms of a panic attack


	 Panic attacks usually occur out of the blue without an obvious, immediate trigger. In some cases, however, they are "expected" because the fear is caused by a known stressor, such as a phobia. Panic attack symptoms peak within 10 minutes and then subside. However, some attacks may last longer or may occur in succession, making it difficult to determine when one attack ends and another begins. Following an attack, it is not unusual to feel stressed, worried, out-of-sorts, or on edge for the remainder of the day.


	Mental Symptoms

<ul>
	<li>Feelings of unreality (derealization)</li>
	<li>Feeling detached from oneself (depersonalization)</li>
	<li>Fear of losing control or going crazy</li>
	<li>Fear of dying</li>
</ul>

	Physical Symptoms

<ul>
	<li>Chest pain</li>
	<li>Chills</li>
	<li>Excessive sweating</li>
	<li>Feeling of choking</li>
	<li>Feeling dizzy, unsteady, lightheaded, or faint</li>
	<li>Heart palpitations, pounding heart, or accelerated heart rate</li>
	<li>Hot flashes</li>
	<li>Nausea or abdominal distress</li>
	<li>Numbness or tingling sensations (paresthesias)</li>
	<li>Trembling or shaking</li>
	<li>Sensations of shortness of breath, difficulty breathing</li>
</ul>

	 
	Symptoms of an anxiety attack


	 In contrast, anxiety generally intensifies over a period of time and is highly correlated with excessive worry about some potential danger—whether real or perceived.3 If the anticipation of something builds up and the high amount of stress reaches a level where it becomes overwhelming, it may feel like an "attack." The symptoms of anxiety may include the following:


	Mental Symptoms

<ul>
	<li>Difficulty concentrating</li>
	<li>Irritability</li>
	<li>Restlessness</li>
</ul>

	Physical Symptoms

<ul>
	<li>Disturbed sleep</li>
	<li>Dizziness</li>
	<li>Fatigue</li>
	<li>Increased heart rate</li>
	<li>Increased startle response</li>
	<li>Muscle tension</li>
</ul>

	 While some of the symptoms of anxiety are similar to those associated with panic attacks, they are generally less intense. Unlike a panic attack, the symptoms of anxiety may be persistent and very long-lasting—days, weeks, or even months. Both panic and anxiety attacks are very uncomfortable, but they may be a sign of a panic or anxiety disorder. Something you can get help for, please contact your doctor at Urban Care Clinic.


	Depression


	 Depression is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities you once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home.


	 Depression symptoms can vary from mild to severe and can include:

<ul>
	<li>Feeling sad or having a depressed mood</li>
	<li>Loss of interest or pleasure in activities once enjoyed</li>
	<li>Changes in appetite — weight loss or gain unrelated to dieting</li>
	<li>Trouble sleeping or sleeping too much</li>
	<li>Loss of energy or increased fatigue</li>
	<li>Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slowed movements or speech (these actions must be severe enough to be observable by others)</li>
	<li>Feeling worthless or guilty</li>
	<li>Difficulty thinking, concentrating or making decisions</li>
	<li>Thoughts of death or suicide</li>
</ul>

	 Some medical conditions (e.g., thyroid problems, a brain tumor or vitamin deficiency) can mimic symptoms of depression so it is important to rule out general medical causes.


	1 in 15 every year


	 Depression affects an estimated 1 in 15 adults in any given year. And one in six people will experience depression at some time in their life. Depression can occur at any time, but on average, first appears during the late teens to mid-20s.


	Talk to your doctor


	 Maybe you can talk to your loved ones about it, but if you want to talk freely and privately about anything, maybe talking to Judi, psychotherapeutic counselor at Urban Care Clinic, could help you out. Keep in mind – if you sprain your ankle you go to a physiotherapist, why not if you are not feeling well mentally? Get in touch via the portal or by phone via +255 622 820 011.

Brock Chisholm, the first director-general of the World Health Organization (WHO), emphasized as early as 1954 that physical and mental health are closely linked. He stated: “without mental health there can be no true physical health”. The stigma around mental health and treatment has long existed all around the world. Still, people hesitate to seek help or even talk about it with their loved ones for fear of being judged and facing unnecessary b

Mental health

Ramadan is the 9th month in the Islamic calendar. Traditionally, this month is used as a month of reflection, repentance, and sober living. Almost all major religions have a period of reflection and fasting. For example, Carnival was traditionally the last evening before the Lent that Christians enter in preparation for Easter, and the Jewish tradition also has a Lent. Every tradition is about more than just fasting; also, introspection, your own actions and thoughts and of course your relationship to faith play an important role. Many Muslims literally and figuratively take a 'step back' during this period. But fasting is a big part of Ramadan. How to stay healthy? Read it in this blog.


	 
	 Healthy fasting


	 It is not unhealthy at all to fast. In general (read: if you are healthy and have no special circumstances such as pregnancy) (mild) fasting gives your digestion and body rest.


	 Your stomach, liver and pancreas have to work to make digestive juices (gastric acid, bile and enzymes) to digest all that food. That's all fine and of course just part of it - but it's very healthy to give your digestive and immune system a rest every now and then by not eating for a while.


	 Healthy Ramadan


	 Ramadan offers a pattern where you don't eat between sunrise and sunset. In Zanzibar that means roughly fasting between 7 am and 7 PM, 12 hours a day for a day. To make sure you won’t feel very weak or bad it is super important what you eat during the iftar and suhoor! First 3 tips for the day:

<ol>
	<li>1. Prepare well</li>
</ol>
 If you normally eat a lot of sugar, white flour and other fast carbohydrates every day and you suddenly dive into Ramadan, you will have a hard time. In order to get through such a heavy fasting period well (and healthy!), it is important that you start eating healthier at least in the weeks before Ramadan. Less often in a day, and fewer fast carbohydrates.
<ol>
	<li>2. Stay active</li>
</ol>
 When it's hot and you're not allowed to eat or drink anything, it's tempting to lie in bed and binge watch Netflix. Apart from the fact that this is not entirely the intention from the point of view of faith, it is also not very healthy. Your body does need activity, if only to feel better. By moving you produce hormones that make you feel good, such as serotonin and dopamine. If you stay in bed, then the risk of feelings of depression is also bigger. While it is important to stay active, it is not the intention to engage in vigorous exercise. When you sweat a lot, you lose moisture and minerals, which you cannot replenish for the time being. You can suffer from headaches and even fainting. So stick to quiet exercises such as yoga, walking or swimming.
<ol>
	<li>3. Take a nap</li>
</ol>
 Not only do you miss food, but your sleep pattern is also disrupted. You stay up late at night to eat, then you go to sleep and have to get up early again to eat again. You can feel quite tired, especially if you are unable to sleep afterwards. So, take a nap during the day. 
 

	 Healthy Iftar 


	 Then the time has finally come when you can eat again. How do you do that healthily and without stomach pain?

<ul>
	<li>Don't dive headfirst into a table full of treats 
	Although it can be tempting to attack a table full of food, it is not healthy to eat a lot right away. Let your stomach and intestines get used to the food again!</li>
</ul>

	 

<ul>
	<li>Start with water</li>
	<li>Eat fresh dates 
	Dates are the traditional way to break the fast, and for good reason. They contain a lot of natural sugars and are therefore a real pick-me-up. They also contain quite a few minerals and especially a lot of fiber. If you like to start the iftar traditionally, take some dates.</li>
</ul>
<ul>
	<li>Drink Uji 
	This has some similarities with porridge. Because it is liquid, it is easy to ingest, yet filling and nutritious (if prepared without large amounts of sugar).</li>
</ul>
<ul>
	<li>Eat a lot of vegetables 
	Vegetables provide moisture, fiber and vitamins/minerals, all three of which you desperately need. In the short period that you can eat, you not only have to fill your belly, but also get all the nutrients you need for the whole day. Besides a sandwich, add some vegetables, fruit and (healthy) meat and fish dishes.</li>
</ul>
<ul>
	<li>Enjoy healthy food and good company 
	What normally applies, also applies now. Of course, the Iftar is an occasion for close and extended family and friends to gather. Make sure you have a great variety of food which you enjoy with your loved ones, where everybody bring and share their favorite dishes. Besides catching up with family and friends it is a great way to taste new flavors and have a variety of nutritious ingredients and. Since you will be eating mindfully it is less likely to overeat.</li>
</ul>
<ul>
	<li>Drink water 
	Maybe just as difficult. Making sure to stay hydrated drink at least 2 liters of water.</li>
</ul>
<ul>
	<li>Eat consciously 
	Take some time to enjoy the food, chew well and consciously enjoy every bite. This way it digests better, and you have less tendency to stuff yourself completely.</li>
</ul>

	 After Iftar many choose to take short walks, rest/sleep afterwards or continue sitting with their families and friends - incorporating small activities after iftar may help to stay well.


	 
	 Healthy Suhoor


	 When you wake up in the morning, when it is still dark, it time for most important meal of the day, because with this meal your feeling stands or falls for the rest of the day!

<ul>
	<li>Fibers and nutrients 
	Choosing food options that do not contain sugar or minimal sugar, but rather pick foods filled with fibers and nutrients, have proven to help you start the day right and keep energy levels up. This will help avoiding a dip in your blood sugar level.</li>
</ul>
<ul>
	<li>Eat little salt 
	Eating a lot of salt will make you thirsty. Therefore, many would suggest minimizing salt intake (in the form of crisps for example, just before sunrise), so that you will stay hydrated, and you won’t get thirsty during the day.</li>
</ul>
<ul>
	<li>Drink enough 
	Like nutrients, now is the time to get the fluids for your entire day. Try to avoid drinking thirst-stimulants such as cola, lemonade syrup or coffee. Herbal tea and water or freshly prepared juice (where you control how much or better how little sugar is used) are better options to keep you hydrated.</li>
</ul>
<ul>
	<li>Eat fiber, proteins &amp; fats 
	While (fast) sugars provide a peak-trough effect in your blood sugar level, fibers are indigestible parts of plant-based foods. They increase the volume of your food and decrease caloric density. Therefore, they lengthen the time digestion takes, which means a rather continuous provision of energy = stable blood sugar levels, as opposed to the sugar rush. 
	 
	Sources which give you the right fibers:
	<ul>
		<li>Choose plenty of vegetables next to your bread or rice. Rule of thumb: 1 serving of vegetables: the size of your fist, 1 serving of carbs: what fits in your cupped hand.</li>
		<li>Of course biriani is eaten during Ramadhan. Delicious, but try to add some variety in your Iftars. Have different dishes available on the different days, that include fish and chicken as well.</li>
		<li>Choose healthy saturated fats (coconut oil, butter) rather than sunflower oil and margarine</li>
		<li>Choose healthy unsaturated fats such as in fish, nuts and avocado’s</li>
	</ul>
	</li>
</ul>
<ul>
	<li>Eat dinner instead of breakfast 
	If you have slept and you need to get up early to eat, it may be tempting to opt for light foods such as cereal, cornflakes and fruit. But you won't survive on that all day! So, try to eat more "dinner" style meals, with lots of vegetables. Basically, it is better to take a somewhat smaller iftar and a somewhat larger suhoor, but it is best to feel for yourself what suits you.</li>
</ul>

	 
	 If you keep Ramadan (or any other fasting period) healthy, it can be a nice (re)start of your healthy lifestyle, in addition to your spiritual goals that you set for this year's holy month.

Ramadan is the 9th month in the Islamic calendar. Traditionally, this month is used as a month of reflection, repentance, and sober living. Almost all major religions have a period of reflection and fasting. For example, Carnival was traditionally the last evening before the Lent that Christians enter in preparation for Easter, and the Jewish tradition also has a Lent. Every tradition is about more than just fasting; also, introspection, your own

Ramadan Kareem: tips for a healthy Ramadan, Iftar & Suhoor

March is colorectal cancer awareness month. Let’s start off with some positive news: Colorectal cancer is often treatable if you can catch it on time. That is why it is important to carry out preventive examinations to detect <w>such diseases at an early stage. What is colorectal cancer? How do you recognize it? And what to do? You will read it in this blog.</w>


	 
	 How do I recognize it?


	 Colorectal cancer is one of the most treatable forms of cancer if the tumor is detected in time. The earlier the diagnosis of colorectal cancer is made, the better the chance of a complete cure. If you have symptoms that may indicate colorectal cancer, it is wise to visit your doctor in time. The doctor will listen to your complaints and will examine you physically.


	 
	 Recognize the 6 alarm signals


	 ● Blood or mucus in stool


	 ● Permanently altered stool pattern


	 ● Decreased appetite


	 ● Abdominal cramps or abdominal pain


	 ● Unexplained weight loss


	 <w> </w>


	 ● Persistent fatigue


	 The above symptoms can be related to colorectal cancer, but they can also have other causes. If you have blood in <w>your stool, it is wise to make an appointment with your doctor immediately. For other complaints, it is important to see a doctor if they persist for more than two weeks. The GP can assess whether further investigation is necessary. 
	 </w>


	 Good to know


	 ● Colorectal cancer is one of the most treatable forms of cancer if the tumor is detected in time. The earlier colorectal cancer is diagnosed, the greater the chance of a complete cure. It is therefore important to go to the doctor on time and not to keep walking around with complaints.


	 ● Colorectal cancer mainly occurs with people over the age of 50. If you are older than 50, it is therefore good to be extra alert to complaints. If there is colorectal cancer in your family, especially in relatives under the age of fifty and/or if this concerns first-degree relatives, the risk of colorectal cancer is also bigger. 
	 
	 There for there are several screening methods


	 ● Colonoscopy. During this procedure, the doctor inserts a flexible, lighted tube called a colonoscope into the rectum. The doctor is able to check the entire colon for polyps or cancer. 
	 ● Sigmoidoscopy. The doctor uses a flexible, lighted tube called a sigmoidoscope to check the lower colon for polyps and cancer. The doctor cannot check the upper part of the colon with this test. 
	 ● Fecal occult blood test (FOBT). This test finds blood in the feces, or stool, which can be a sign of polyps or cancer. There are two types FOBT: guaiac and immunochemical. This can be done at Urban Care Clinic. 
	 ● Double contrast barium enema. This is an x-ray of the colon and rectum. The barium enema helps the outline of the colon and rectum stand out on the x-rays. Doctors use this test to screen people who cannot have a colonoscopy. 
	 ● Stool DNA tests. This test analyzes DNA from a person’s stool sample to look for cancer. It uses DNA changes found in polyps and cancers to help a doctor decide if a colonoscopy is needed.


	 
	 Early intervention – most important with all cancers 
	 We can’t emphasize enough: the earlier you detect any sort of cancer, the better. Therefore we have developed a global grant project funded by Rotary International, that we are currently executing. It is focusing on breast cancer.


	 Breast cancer 
	 Breast cancer is the second leading cancer cause of death for women in Tanzania. Women with breast cancer in Zanzibar are often diagnosed in advanced stages, which results in a comparatively high mortality rate. The project “Breast cancer awareness and early treatment options” is a project conducted on the entire Zanzibar Island. Urban Care Clinic amongst others is collaborating to increase awareness, offering regular screening methods and optimize breast cancer diagnosis and treatment.


	 Do not hesitate in contacting your doctor 
	 Bottomline is: do you notice some abnormalities or symptoms that could be related to cancer, never hesitate to contact your doctor at Urban Care Clinic. We could start treatment due to early intervention or in the best case ease your mind and take away your worries if it turns out everything is fine.


	 


	 You can make an appointment via the Urban Care Clinic portal or call us via: <a href="https://www.google.com/search?q=urban+care+clinic+zanzibar&amp;oq=urban+care+clinic+zanzi&amp;aqs=chrome.0.0i512j69i57.5109j0j7&amp;sourceid=chrome&amp;ie=UTF-8">+255 622 820 011</a>.

March is colorectal cancer awareness month. Let’s start off with some positive news: Colorectal cancer is often treatable if you can catch it on time. That is why it is important to carry out preventive examinations to detect such diseases at an early stage. What is colorectal cancer? How do you recognize it? And what to do? You will read it in this blog.  How do I recognize it? Colorectal cancer is one of the most treatable forms of cancer if th