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    22Feb, 2017
    8 Tips to Deal With Exam Stress

    Another few weeks filled with sleepless nights, stress, panic attacks, depression, angry parents, an unclean room and no social life. Does this sound like you during exam periods? but that doesn’t have to be the case, you can overcome exams this time round and make it the best month ever (well maybe not the best).

     

    Want to know how? Because this time round you place your full trust in Allah, take the means by studying as much as you can and leave the outcome and results to Allah. You do not relay on someone’s study notes to pass (off course they will help a lot).

     

    You can do this Inshallah! I know you can!

    Allah (Subhannah Wa Tallah) says : “Allah does not charge a soul except [with that within] its capacity”   (Surah Albakarah, Ayah 286)

     

    So, when you think that it’s all too much and this time isn’t looking very promising or you start doubting yourself. Just let go of the thoughts, convince yourself of strong believe and trust that Allah will take care of you just like he always has. Remember that time when you were stuck and had no option and then everything just came together so beautiful. Inshallah this time will be the same. It too shall pass.

     

    Intentions 

    All actions are judged by intention, but how often do we stop to think about our real intentions when completing a task big or small. Ask yourself ‘why am I doing this exam’ and always link it to your destination (Akhirah). Your reason for doing the exam may be pleasing your parents which will please Allah, or you may want to be the best Muslim and use your knowledge to benefit humanity and the Ummah. Whatever the reason is, make sure you are intending Dunya and Akhirah together as the ultimate reward.

     

    Duaa

    The prophet saw said ‘The supplication is the essence of worship” (Jami at-Tirmadihi). This is a very powerful statement, use duaa and supplicate to Allah especially in prostration as that is when we are closest to Allah. Remember the time when Younes (as) made duaa and was saved from the whales’ stomach, and when Moussa (as) was in Madyan sitting under the tree and made duaa which then received a job, a place to stay and a wife! and many other stories (I am sure you have your own duaa stories too). What does this teach us? It tells us that Allah will answer us and he can help you through this tough situation, though the condition is for us to ask him and make duaa.

     

    Plan Plan Plan

    A very effective way to get through all the content is to plan. I beg you to write down your plans somewhere whether on paper or wherever and no a plan in your head just doesn’t end up working (well at least for the 99% of students I know).  A good method I use is write down all the topics I should study for each subject and split the topics to the remaining days left till exam, then mark of what I have studied (it feels soo good ticking it off).

     

    Exercise 

    I cannot stress how important exercise is during exams. If you never exercise in your life make sure you do so in the exam period. I know we all hate to get moving or to exercise, make soo many excuses and feel it’s a waste of time. However, a light 10-minute walk or workout is better than those caffeine shots. After a walk and a short sweat, you will feel soo good (30-day money back guaranteed if that doesn’t happen). Your anxiety and stress levels will drop and some feel good chemicals will be released in your brain (kind of cool right). If you can’t go for a walk you can do some stretches in your room or use a short YouTube clip or apps.

     

    Istighfar

    You may be surprised that I am speaking about Istighfar, I mean how does it relate to exam stress? We all know that there’s no doubt we have committed sins in the past, future, present and will continue to do so due to our human nature. Istighfar will help give you that easy Imaan boost and cleanses you from the inside. It will remove sins, open doors and boost your memory. and best of all its easy and can be done anytime (except when your asleep hehe).

     

    Grateful 

    Now you may think gratitude doesn’t have a place in this post, but trust me I thought the same until recently. Funny enough I feel as though my motivation to study has boosted up to the sky when considering this point. Often when we are blessed with something, we forget about others and focus on ourselves and maybe even criticize our situation or make excuses for ourselves. Be grateful that Allah has given you the opportunity to study, increase in beneficial knowledge and do an exam to know how far you have reached. I mean we are in 2017 but I will assure you that there are many people out there who were never given this opportunity. I am sure you have heard of many stories where others weren’t able to get educated due to lack of money or a need to work over study. What if that was you, what if you were the one on the other side who had to choose work over study to support the family. I mean something to think about and reflect on.

     

    Study tips

     

    Below are some study tips which I hope will help with your studying and exam stress.

    —> Breaks

    We all need breaks to keep going and not burn out. How often and how long? that depends on yourself and what works best for you. I usually like to have short study periods with short breaks but you may prefer long study periods with longer breaks.

    Ideas for breaks

    Colouring in – Calligraphy- Reading your favourite book- playing games – grabbing coffee or tea or fruit etc.

     

    —> Timer

    I recently discovered this technique. I love the timer

     

    —> Airplane mode or turn off your phones Wi-Fi

     

    —> Stay Focused – An app to ban Facebook for an hour

     

    —>Beware of your laptop/computer/phone

     

    —>Beware of Procrastination – don’t know what that means well its means to do everything but study, or the action of delaying or postponing something.

     

     

    For better study sessions make sure you 

    Say the duaa before study (http://www.duas.org/student.htm) and most importantly PRAY on time (that includes FAJR) and with as much concentration as you can.

     

    Soumaya is a passionate blogger who loves to share her thoughts on holistic approach to Islam.

     

     

     

     

     

     

     

     

     

     

     

    22Feb, 2017
    Dealing with PCOS Naturally

    Polycystic ovarian syndrome (PCOS) and how to manage it naturally

     

    Polycystic ovarian syndrome (PCOS) is the most common endocrine problem in women and one of the leading reasons for female infertility. It is often associated with depression and anxiety as well as metabolic dysfunction, including insulin resistance and excess androgens (male hormones like testosterone).

    The cause of PCOS is complex and variable and can manifest itself through a spectrum of symptoms, including infertility, irregular menstrual periods, multiple ovarian cysts, acne, hirsutism (excess hair on woman’s face and body) and obesity.

     

    After confirming a diagnosis of PCOS, the first-line medical approach is often hormonal contraceptives for menstrual abnormalities and hirsutism, clomiphene for infertility and metformin for diabetic symptoms.

     

    These treatments, which may manage some symptoms, do not address the underlying causes of PCOS.

    A number of medicinal herbs and nutritional supplements offer safe and effective therapeutic options with the capacity to address the broad pathophysiology associated with PCOS.

    As with any health concern improvements to diet and lifestyle have significant improvement in the patient’s symptoms.

     

    Considering the high amount of obesity amongst PCOS patients – a weight loss program is essential, having said that long term modest weight loss is far more important in PCOS than acute weight loss.

     

    As little as 2-5% reduction in weight can be enough to improve metabolic and reproductive symptoms in women with PCOS.

     

    Exercise participation of at least 150 minutes per week should be recommended in all women with PCOS, especially those with a body mass index ≥ 25kg (overweight).

    Of this, 90 minutes per week should be aerobic activity at moderate to high intensity.

     

    Mediterranean, low carbohydrate, low GI and high protein diets have all been shown to be effective. A Palaeolithic (Paleo) diet in a clinical setting has been shown to be more promising in reducing symptoms associated with PCOS.

     

    This suggests that dietary interventions may best be individualised to patient needs rather than protocol driven.

    Monounsaturated fats including avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts have been shown to improve insulin sensitivity.

    Strictly avoid safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils. Avoid margarine, vegetable shortening, and all products listing them as ingredients and all products made with partially hydrogenated oils of any kind.

    Instead replace with olive oil, animal ghee, unrefined coconut oil, avocado oil, flaxseed oil and butter.

     

    The importance of removing refined, processed foods and artificial sweeteners is vital for the healing process of PCOS.

     

    The best way to obtain all the daily vitamins, minerals, and micronutrients is by eating a diet high in fresh foods with an abundance of fruits and vegetables choosing from all colours – organic where possible.

    If fresh fish twice a week is not being consumed than supplemental fish, in capsule or liquid form (two to three grams a day of a product containing both EPA and DHA) should be taken. Look for molecularly distilled products certified to be free of heavy metals and other contaminants and third party tested.

     

    Some studies have shown that Inositol may have a positive impact on women with PCOS, lessening the infertility and weight gain associated with this condition. Some foods with high inositol content include:

    Lima beans, white beans and green beans, fresh orange, pear, strawberries and cantaloupe, eggplant, broccoli, almonds.

     

    Both lean and overweight women who suffer from PCOS have been found to have higher levels of Bisphenol-A (BPA). BPA has been linked to both insulin resistance and increased androgen levels. Therefore a detoxification program is well worth looking into in assisting the clearance of BPA.

    Avoid canned foods, plastic containers, water bottles and bottled juices where BPA is mostly found.

    With PCOS, most patients will need hormonal imbalances addressed. Herbs are a wonderful way to tackle hormonal issues.

    Below are a few of the herbs I commonly use.

     

    • Paeonia lactiflora (White peony) and Glycyrrhiza glabra (Licorice) are two successfully used herbs in the treatment of PCOS.
    • Drinking Mentha spicata (Spearmint tea) twice a day has been shown to reduce hirsutism, acne and androgen levels.
    • Trigonella foenum-graecum (Fenugreek) improves blood glucose control and has the same effect to that of metformin.
    • Cinnamomum zeylanicum (Cinnamon) significantly reduces insulin resistance. It also modulates inflammation and has been traditionally used for female reproductive problems.

     

    While the above recommendations may be helpful in the management of PCOS each person has to be addressed individually according to their unique symptom picture. There is no one treatment fit for all and each individual should be given a tailored management plan to support them on their journey to better health.

    Nour Abulughod is an Australian Doctor of Naturopathy, a graduate of the Australian College of Natural Medicine (Melbourne, Australia) and a member of the Australian Natural Therapists Association (ANTA). Nour has special interest in woman and children’s health. Her natural fertility domain includes assisting couples with natural methods of contraception, planning pregnancy, optimising natural fertility and dealing with infertility and sub-fertility. Nour ‘s approach entails taking a full case history of her patients in an effort to thoroughly understand the underlying causes of a given disease and assessing each and every patient as an individual. She is academically qualified in taking a holistic approach and treating her patients with scientifically based nutritional and herbal medicine, diet and lifestyle modifications.

     

    Nour Abulughod is a practising Doctor of Naturopathy in BR Medical suites in Dubai Healthcare city. http://www.brms.ae/ 
    She has obtained a Bachelor of health science (Naturopathy) from Melbourne, Australia.She has special interest in woman and children’s health and has gained further academic studies in the field of natural fertility. She specializes in PCOS, weight loss, diabetes type 2, skin conditions and digestive complaints. Nour ‘s approach entails taking a full case history of her patients in an effort to thoroughly understand the underlying causes of a given disease and assessing each and every patient as an individual. Her treatment aims include herbal medicine, nutritional supplements, and diet and lifestyle modifications. She is a regular speaker at schools and nurseries around Dubai. She has inspired many mums into adopting a healthy lifestyle for their children.
    22Feb, 2017
    3 Simple Ways To Reduce on Your Budget

    3 Simple Ways to Slash Your Budget 

    In this complex economic world, women need to start being at the forefront of their finances whatever kind of life you have going on, and one vital part of managing your finances is saving on your budget. Budgets can be tricky; you may end up often times than most making a huge list of your expenses thinking you are budgeting well but in reality, the expenditure is still high. How can you manage this? I identified some  areas of concern that are usually included in budgets and what we’re going to do is reduce their expenditures instead of getting rid of it entirely, they are the following:

    • New comfort food: Most people will advise you to get rid of any un-necessary expenses and they consider comfort food one of them, I’m telling you not to! Favorite snacks do help many cope, they may not solve problems but they definitely do make you feel better, the comfort food needs to stay! What needs to change is the type of comfort food, take me for example, white-delicious Cadbury chocolate was mine, fast-forward to after leaving my job, I took on éclair sweets, they have the same chocolaty taste I NEED! And are much cheaper, I save the extra money and get my comfort.
    • Personal Hygiene: Whoa! Whoa!, before I get crucified for attacking personal hygiene, let’s make it clear that I’m not attacking the actual essence of personal hygiene, just the products you use. Lets face it, a lot of cash goes into getting us clean, in reality too clean, here are a few tips to reduce on those costs;
    • Changing brands of things like tooth-paste, a cheaper brand will still fight those cavities and keep your breath fresh, it helps to save those extra pennies, trust me!
    • Think Substitute goods! I used to and many of us do, have products which basically do the same thing, for instance, I had both shower-gel and bathing soap, you need to choose one and save what you could have spent on the other.
    • Multiple- use goods, let me introduce you to your new best friends, goods that you can use for multiple tasks around the house: one such goods is baking soda also known as bi-carbonate. Its uses are many, not only are they great for baking, it can be used as a water purifier and a sort of detergent for stubborn stains on clothes and fabrics. And the best part, it isn’t that expensive.

    Making a budget means you should mentally prepare to make some changes according your financial standing, traditionally it would mean completely cancelling on some items but now we’ve given you a push to what we call price-reductions, the trick is to simply maneuver on how much you spend and not what you spend on.

     

    Fatima Abdulrazak Siraji is Ugandan but of Somali Descend. She is Branch Accountant at First Pharmacy (U) LTD. She believes that all aspects of one’s life is inter-twinned and for someone to have a balance, it is necessary to have all the factors inter-connected and not independent of one another. In order to live a fulfilling life style, one must consider all aspects of what makes up their life and that to her is the best approach than any other.