Racheal Ayoola

How To Get A Goodnight’s Sleep: Tips For Better Sleep Hygiene

Leave a Comment / Healthy Lifestyles / Racheal Ayoola

At one point or the other in our lives, we have all experienced lying awake in bed, tossing and turning, staring at the space in your room, with different thoughts running through our minds. It is frustrating, right? You are tired, and your body needs rest, but for some reason, sleep is playing hide-and-seek with you. Whether it is stress from a busy day, an overactive mind, or not having the right environment for rest, many of us struggle to get the quality sleep we need. In this blog post, you will be guided through some practical, easy-to-follow tips for getting a good night’s sleep. We will dive into the world of sleep hygiene and provide simple, and actionable steps you can take to help you rest better. Ready to sleep like a baby? Ride along with me. What is Sleep Hygiene? You may have heard the term sleep hygiene, but what does it actually mean? Sleep hygiene is not just about taking a bath before bed, it isn’t about making sure your bedsheets are colourful. It is a set of practices and habits that you can follow to help your body and mind prepare for rest, thereby improving the quality of your sleep. In simple terms, it is a personal routine that involves creating an environment and a routine that signals your body that it is time to relax and sleep deeply. It is meant to help you prepare for bed in the most restful way possible so that you can wake up feeling refreshed. 1) Create a Sleep-Inducing EnvironmentYour place of worship shouldn’t only be your place of sanctuary. Your bedroom should be your sanctuary as well – a place of rest, relaxation, and peaceful sleep. A bright, noisy, and cluttered room may keep you restless and awake. You can change that by doing the below: 2) Turn off the LightOur brains are wired to associate darkness with sleep. Even the brightness of your phone can interfere with your sleep. Hence, block out light with blackout curtains or eye mask, or just totally turn off the light. 3) Choose a Cool RoomIf your room is excessively hot, you may find it hard to get good sleep. A cool room will help lower your body temperature, which in turn will give a signal to your brain that it is time to relax. A room that is too hot or cold will keep waking you up intermittently. 4) Keep it QuietNoise affects a proper rest. If you have noisemakers as neighbours, or traffic keeps you up, you may consider using earplugs or a white noise machine. 5) Stick to a Sleep ScheduleWe have all stayed up late either watching one last episode of our favourite series, speaking with loved ones, or just randomly scrolling through social media spaces. However a consistent sleep schedule is crucial for setting your body’s internal clock. Here is how you can achieve that: 6) Go to Bed and Wake Up at the Same Time EverydayThis should be done even on weekends. It will help to regulate your sleep pattern and make it easier to wake up feeling refreshed. 7) Be PatientRome was not built in a day so do not expect miracles to happen overnight. Gradually shift your bedtime until you find the perfect routine for you. 8) Create a Relaxing Pre-Sleep RoutineAs you know, your mind and body need time to wind down before heading into dreamland. Here’s how to set the mood: 9) Ditch the ScreensAs tempting as it may be to fondle with your phone, either to check your favourite’s tik tok page or binge-watch your favourite show, the blue light from your screen will mess with your melatonin production, the hormone that helps you sleep. Ensure that you turn off your electronic devices at least 30 minutes before bed. 10) Unwind with a BookReading a book before bed can be relaxing. Reading a non-stressful material can help your mind to drift into a place of rest. 11) Try Relaxation TechniquesGentle stretching, meditation, and deep breathing can help to calm your nerves. You can download some apps that can help to guide you through a short relaxation session. 12) Watch What Goes Into Your Mouth and StomachWhat you take into your body during the day can affect your sleep at night. Some foods and drinks are best kept away from your bedtime routine. Avoid Heavy Meals Close to Bedtime. Taking heavy meals before bedtime can leave you uncomfortable and feeling sluggish. Ensure that you eat at least 2-3 hours before going to bed. 13) Reduce Caffeine and AlcoholCaffeine is known to disrupt sleep, so avoid taking coffee, tea, and even chocolate at night. Alcohol, though may make you feel drowsy, can disrupt your sleep cycle as time goes on. 14) Stay Hydrated Drink water but don’t drink too much before bedtime. You don’t want to visit the bathroom incessantly in the middle of the night. Find a balance between not thirsty and not over-hydrated. 15) Be Mindful of NapsAlthough napping can recharge your energy, too long a nap during the day can interfere with your nighttime sleep. To keep things balanced, do these: Keep Naps Short: 20-40 minutes nap enough. Any longer than that may make you feel groggy or lack sleep later at night. No Naps After 3 PM: If you have had a long day and need to nap, try to take it earlier in the day to avoid interfering with your nighttime rest. 16) Get Active During the DayRegular physical activities can help you enjoy a faster and deeper sleep at night. But do not exercise right before bed, it can make it harder for you to fall asleep as it raises your heart rate and energy levels. Here’s what you can do: Morning or Afternoon Workouts: Schedule workouts and activities earlier in the day. A brisk walk can help release tension in your body and help you sleep better at night. Avoid Late-Night Activity: Late-night exercises and activities should be avoided because it can make it harder for you to sleep as it raise

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The Truths About Fats and Oils: Navigating The World of Healthy And Unhealthy Dietary Fats

Leave a Comment / Nutrition / Racheal Ayoola

You have probably heard of this phrase before: “Fats are bad for you!” Or probably, “Stay away from fat and oil foods if you want to be slim!” But are these words facts or are they just myths? We will soon discover the tale of fats and oils in this article. Find a comfortable position, and read carefully along. Fats and Oils: Are They The Evil Villain? In reality, fats and oils are not the evil villains that people have portrayed them to be. Fats in itself should not be feared but rather how we use them in our diets. Let us take a dive together into the world of dietary fats and oils so that we can make better choices going forward without getting bogged by confusion. The Basics – What Are Fats And Oils? What Are Fats?Fats are essential macronutrients that play vital roles in our body. These include energy storage, protecting organs, and supporting cellular function. They are composed of carbon, hydrogen, and oxygen, and can be categorised into saturated, unsaturated, and trans fats. Fats are solid at room temperature. Examples of fats are butter, lard, avocado, etc. What Are Oils?Oils can be said to be fats that are liquid at room temperature. They are often derived from plants or animals. They are composed of triglycerides, which are esters of glycerol and fatty acids. Examples of oils are: flaxseed oil, avocado oil, coconut oil, fish oil, etc. The Good Guys – Healthy Fats To Embrace Monounsaturated Fats: Heart-Friendly Fat Monounsaturated fats, like the ones found in nuts, olive oil, and avocados, are heart-friendly. They help to reduce bad cholesterol levels, lower the risk of heart disease, and also enhance better brain function. Replacing saturated fats with monounsaturated fats in the diet can be beneficial for the heart. Polyunsaturated Fats: Omega-3 and Omega-6 FamilyOmega-3 and Omega-6 are polyunsaturated fats that come from fish (mackerel, salmon), seeds, nuts, and plant oils like soybean and sunflower oil. Omega-3 is renowned as a brain booster, anti-inflammatory warrior, and mood regulator. But here is the thing, balance is needed here. Excess intake of omega-6 (prevalent in processed vegetable oils) can disrupt the balance of omega-3 in the body, which may promote inflammation. So, while omega-6s are helpful, moderation and balance are encouraged for effectiveness. The Bad Guys – Unhealthy Fats To Avoid The Ultimate Mischief: Trans FatsTrans fats are the true mischiefs of the fat world. These fats can mostly be found in processed foods such as baked foods, pastries, and fast foods. Trans fats are artificially created through a process called hydrogenation. Hydrogenation doesn’t just raise bad cholesterol levels, it also increases the risk of heart disease and stroke. When you think of trans fat, think of them as the evil wreckers, they could be enticing but cause great havoc to the body. The Trickier Character: Saturated FatsSaturated fats are a bit trickier. They are solid at room temperature. They are found in animal products like pork, milk, butter, cheese, and beef, as well as in tropical oils like coconut and palm oil. For a long time, saturated fat was referred to as “bad fats” and was blamed for heart disease alongside other health issues. However, recent research and evidence on the health effects of saturated fat suggest that they are not as harmful as it was portrayed. It is important to know that all saturated fats are not created equally. For example, a diet high in saturated fats from fast and processed foods is likely to affect health differently than a diet that is high in saturated fats from dairy, grass-fed meat, and coconut. Also, rather than focusing on a macronutrient, the whole diet should be looked into, as one macronutrient cannot be blamed for disease progression. That said, moderation is needed. Saturated fats may not be inherently bad, but when abused could cause harm to the body. How to Choose Fats and Oils – A Guide for the Confused Pay attention to Labels: When shopping, it is important to pay attention to labels. Choose oils that are labeled as “heart-healthy”, “rich in monounsaturated and polyunsaturated fats”, and “trans-fat-free”. Also, look out for cold-pressed extra-virgin olive oil, it is a good option too. Balance your fats: Avoid using just one type of fat excessively in your diet. Incorporate omega-3-rich oils with your monounsaturated fats. Also include coconut oil for its medium-chain triglycerides benefits, such as boosting energy for exercise, easy inflammation, and stabilising blood sugar. Exploring different varieties of fats ensures that you get the benefits without overdoing one type and neglecting others that can be beneficial to you as well. Keep heat low and slow: When cooking, try as much as possible to avoid high-heat cooking methods like deep-frying with oils that are prone to oxidation, e.g., vegetable oil. Opt for moderate heat when using olive or avocado oil, and use low heat when using coconut oil. Moderation – Why the Amount Matters To be more honest, choosing the right fats is not enough. Consuming them in the right quantities is important. The healthiest of fats when not taken moderately can lead to weight gain because fats are calorie-dense. Portion control is key. Your food does not need to swim in oil before it becomes enjoyable. Choose moderation. Conclusion Fats and oil is not as complicated as it was portrayed in the past. Above, it was stated that some fats are beneficial to our health, others can deteriorate it. You do not need to fear fats, just do not overindulge it. Embrace healthy fats like olive oil, avocados, and fish, and be mindful of saturated and trans fats lurking in your processed foods. Remember that fats and oils are an essential part of your diet; you just need to take them right and moderately. Let there be balance, exploring varieties of healthy fats is key to navigating the world of fat and oil. The next time you go shopping, choose your fat and oils carefully. Keep your fats healthy. Leave that line of processed snacks and make a u-turn

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The Power Of Positive Affirmations: How Self Talk Impacts Your Health

Leave a Comment / Healthy Lifestyles / Racheal Ayoola

The contribution of positive affirmations to our health is robust. Incorporating practices to take charge of our inner mind is one of the most effective tools to master our psyche and boost our performance, success, and personal happiness. In this article, we will dig into how we can use the power of positive affirmations to affect our health positively, and getting clear on what works and what doesn’t. So relax and let’s dig in. What Has Science Said About Self Talk? Oftentimes, when we engage in positive affirmations, the brain releases neurotransmitters that enhance our well-being feelings. Research shows that regular practice of positive affirmations can lower stress hormones like cortisol and increase the production of endorphins. Positive self talk can serve as a powerful tool for stress management by helping to break the cycle of negative thinking that often accompanies stressful situations. Regular practice of positive affirmations has been linked to improved immune system function, better sleep patterns, and reduced inflammations in the body. Internal Dialogue: You Talk To Yourself.Self-talk is something that is done by everyone. It is the systematic use of cue words in a silent or vocalised dialog with oneself. Here, the sender of the message is also the receiver. Everyone of us has an internal monologue that we engage in from time to time, either to give ourselves instructions, to motivate ourselves, or even to evaluate ourselves. Oftentimes, our inner voice may be mostly an echo of the voices of the people closest to us. If you used to be spoken to in a disapproving way, then your inner voice may probably reflect negativity. On the other hand; if you are often praised, then your inner voice may generally be more positive. These people who played important roles in your life may have impacted the way you communicate with yourself. But regardless of who or what shaped your self-talk, one clear thing is that self-talk have a measurable impact on your overall disposition and performance. Impact Of Positive Thinking On Physical Discomfort.People who practise positive self-talk often experience reduced pain levels and better coping mechanisms. Research has proven that positive thoughts can help modulate pain signals in the nervous system, hence some healthcare providers incorporate positive affirmations into their comprehensive pain management strategies. Impact Of Positive Thinking On Building Resilience.Constant practice of positive affirmations contributes to greater psychological resilience. By consciously choosing positive and encouraging self-talk, one can lay a stronger emotional foundation that may help to navigate life challenges. Improved mental resilience often translates into better and stronger physical health outcomes. Three Steps To Take Charge Of Your Mind Get to know your own inner voice.To change anything about your self talk, you have to be aware of what you actually feed your inner mind. Be aware of when you typically speak to yourself either silently or loud. Know what you say to yourself and situations that make your inner voice critical. Pay attention to the people your inner voice reminds you about. With all of these, would your inner voice be called grumpy? Griff? Or assertive? As you get more familiar with your inner voice, include the next step Broaden your view of yourself.Anytime your inner voice makes you feel like you are inadequate or falling short in your health or body, it helps to be deliberate about expanding your view of yourself by focusing on your strengths and the other roles you play out beautifully well. So whenever you are having a difficult moment in the context of your health, you can momentarily recall the other aspects of your life that seemingly lifts your spirit. Doing so will swiftly nip the potential damage negative self-talk could do to your overall self-worth and well-being. And finally, you can put your self-talk to good use by Rephrasing your self-talk the right way.Whenever your inner voice tends to be excessively criticising or negative in tone, be deliberate about rephrasing what it tells you. That way you can turn it into a tool that fosters your joy and success little by little. Talk to yourself from a psychological distance. Rather than speaking from a first person perspective, use your first name instead. Address yourself as “you”. Also, instead of using negative phrases, use positive and constructive phrases that avoid all forms of negation. For instance, it’s better to say “stay fit” instead of “don’t get fat”, “not bad, but you need to focus better next time” rather than “I wasn’t focused enough”, ”I look okay, but i can even even look better” rather than “I look like a gluttonous pig”. Do not try to force feed yourself with lies by trying to believe something your subconscious mind already knows is not true- you may never be able to convince yourself, but you may hint yourself about what you want to see from yourself as opposed to what you do not want to see. Practical Applications To Incorporating Effective Affirmations into Daily Health Routines Implementing positive affirmations into daily lifestyle requires thoughtful planning and strategic implementation. Rituals – it presents an opportunity to be intentional with affirmations that promote healthy choices, such as “Florence, you are nourishing your body with healthy foods today”. These can be paired with specific health-related activities such as “Florence, you are making mindful choices about your nutrition today”, “Florence, you handle challenges with calmness and clarity”. Creating environmental triggers – it helps to establish consistent practice. This may involve placing affirmations cards by your bed stand, setting phone reminders for mid-day emotional check-ins, or keeping a wellness journal. The most important thing is to align affirmations with existing health behaviours, making them a natural extension of self-care routines rather than an additional task to remember. For maximum impact, health affirmations should be tailored to specific wellness goals while maintaining realistic expectations. If you are working on stress reduction, you may want to use words like “Florence, you choose peace in moments of pressure”, while someone who wants to focus on physical recovery might affirm “Florence, your body has an amazing ability to heal

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Batch Cooking: How to Plan and Prepare Meals for the Week Ahead

Leave a Comment / Healthy Lifestyles, Nutrition / Racheal Ayoola

The current high prevalence of obesity and chronic diseases is proof that there is a wide gap between information available and good dietary habits. One of the factors that has affected many people from living a healthy lifestyle is “limited knowledge” and “highly processed foods”. Since the world has gotten busier than it was decades ago, there has been a transformation in household cooking and eating arrangement. The culture of cooking and eating homemade meals is slowly fading away. Stress, tiredness, limited time, and many more excuses people often give.If you have ever found yourself starving because you do not know what to eat, stressed from standing in the kitchen to cook every day, tired of thinking about what to cook after a long day at work, or just felt it is a waste of your precious time to cook a meal for hours everyday only to finish it up in minutes, my question is have you tried batch cooking? In this article, I will show you that batch cooking can be a great weapon for staying organized and well-fed even with your busy lifestyle. Why Batch Cooking? Your work schedules could be demanding likewise can life get hectic at a certain time. The last thing you may want to do after a long day at work is to start thinking about what to cook. That is why batch cooking is important. It helps you to plan your meals ahead and saves you time, energy and even resources. You walk into your home every evening with a peace of mind that dinner is ready. Planning Your Batch Cooking Session You do not want to go to the market without a list or even start batch cooking without a solid plan.Take these steps in preparation for your batch cooking: 1) Map out the foods you would like to cook. Knowing the meals you want to prepare will give you an idea of the ingredients you will be needing, the quantity, if you have them readily available or you will have to shop for them. 2) Start small. Do not try to prepare every meal you know of, instead begin with three to four main dishes that can be mixed and matched while making sure they are balanced. 3) After knowing the meals you will like to prepare, draft out the lists of ingredients that will be needed to cook these meals. Check for what you have in your kitchen, and then make a comprehensive list of what you need from the market. 4) Schedule a convenient day and time you can prepare these meals. You will not want to pick a day that is always so busy and tiring for you. Essential Equipment and Storage Containers You Will Need 1) Quality storage containers – glass storage and plastic bowls with tight-fitted lids, and oven safe for reheating should be picked. 2) Vacuum-sealed bags for freezer storage. 3) Refrigerator and freezer if you would like to batch cook for meals more than a week. 4) Large pots and pans are a necessity. 5) Waterproof labels and markers. There is a lot of equipment needed for batch cooking that are not listed above, e.g knives, food processor, blender, measuring cups and spoons, etc. Storage and Organisation in Batch Cooking Storage ContainersWe do not want the meals that took you effort, time and resources to spoil or get lost somewhere in the fridge, hence, proper storage is crucial for a successful batch cooking. Glass containers would be preferable because they do not absorb food odors, they are microwave safe and transparent – you can see what’s inside. However, they are more expensive than plastics. If you are using plastics, let them be of good quality. Also, make sure to get the right sizes of containers for different portions. Labelling SystemYour storage containers should have appropriate labels. It should consist of the date the meals were prepared, the date it will be used, the content (if in a plastic container), and reheating instructions if any. The labels should be water resistant lest it falls off in the fridge. Refrigeration and Freezing OrganisationArrange your fresh produce, condiments, and ready to heat meals inside the refrigerator. Avoid placing foods that will not freeze well inside the freezer, for example, raw vegetables, fried foods, and cream based sauces. Soups, cooked grains and beans, meats, and many sauces will freeze well. To ensure that your meals freeze well, do these: Cool your food properly before freezing. It will prevent condensation which can make your food go soggy. Remove as much air as possible from containers to prevent freezer burn. Leave a little space in your containers for liquid foods because they expand when frozen. Portion foods before freezing. It is much easier to thaw what you need that way. Note that cooked foods stay longer in the freezer than in the refrigerator. If you are planning to batch cook for weeks or months, it is advisable to have a freezer. Benefits of Batch Cooking Reheating food properly determines how the food is brought back to life. The way food is reheated determines if it will taste just as good as when you first made them. Different foods need a different approach to reheating them. For grains – A splash of water should be added. Cover. Use medium heat and stir occasionally.For proteins – Chicken should be reheated under medium heat. Fish should be gently reheated to avoid drying, and beef should be heated under high heat to maintain doneness.For vegetables – High heat should be used under a short period of time.NOTE: Make sure to remove food from the fridge about 20 minutes before reheating. Benefits of Batch Cooking Saves TimeThis should be the most important benefit. It saves time during busy weekdays. It might take a bulk of your time during the batch cooking day, but it saves you daily hours of cooking. The rest of the days can be spent doing something else. Health AdvantageBatch cooking allows you to eat more nutritious food because you get to control the ingredients used.

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A healthcare worker uses a glucometer to check blood sugar levels in an indoor setting.

Diabetes Management 101: Strategies For Controlling Blood Sugar and Preventing Complications

Leave a Comment / General Health, Health & Wellness / Racheal Ayoola

Over the last 15 years, the number of people with diabetes worldwide has increased tremendously to a worrisome figure.The children and adolescents are also not left out in the rapid increase of diabetes. Diabetes mellitus was estimated to be 537 million in 2021, and was predicted by The International Diabetes Federation (IDF) to rise to 643 million by 2030 in the absence of better control or cure. Furthermore, research has shown that almost 50% of diabetes are not diagnosed until ten years after the onset of the disease, which means that the proportion of people who have diabetes globally must be astronomically high. This article will enlighten you about understanding diabetes mellitus, common symptoms, complications, strategies for control and preventing measures. What is Diabetes Mellitus? In a simple and clear term, diabetes mellitus is a chronic health condition that affects how glucose (sugar) is processed in the body. It happens as a result of insulin resistance, inadequate insulin secretion, or excessive glucagon secretion. The body cells cannot function without glucose. For a healthy person, their pancreas produces a hormone called insulin. Insulin is the one that transports glucose from the bloodstream into the cells where it is used for energy. In people with diabetes, there’s a problem with their insulin in the ways listed below: Type 1 DiabetesIt is also known as autoimmune condition where the body is deficient of insulin due to pancreatic β-cell loss. It leads to hyperglycemia. People with Type 1 diabetes need to take insulin regularly to survive. This type usually develops in children and adolescents but symptoms can sometimes develop much later. Type 2 DiabetesThis is the common form. Here, the body still produces insulin, but it is either not enough or the cells have become resistant to it. The insulin struggles to allow glucose into the cells which result in glucose build up in the bloodstream instead of being used up for energy. This type develops gradually over years, and is usually as a result of lifestyle factors like obesity and poor diet. There’s also a condition called prediabetes. In prediabetes, blood sugar levels are higher than normal but not high enough to be diagnosed as Type 2 diabetes. People who are in this category need to watch their lifestyle to prevent the development of Type 2 diabetes. A very uncommon diabetes is gestational diabetes which occurs during pregnancy and usually resolves after giving birth. However, anyone who ever experienced this needs to tread carefully with their lifestyle choices as they are likely prone to have Type 2 diabetes later in life. Common Symptoms of diabetes Extreme hunger because the cells are not getting the amount of energy needed. Frequent infections or slow healing of wounds and sores. Extreme weight loss in Type 1 or gradual weight gain in Type 2 Increased level of thirst and frequent urination because the body wants to flush out excess sugar. Long Term Complications of Diabetes The blood vessels and heart may be affected such that it increases the risk of stroke and heart diseases. The nerves may begin to malfunction leading to numbness or tingling, especially in the hands and feets. It may lead to vision problems and blindness. Wounds will take a really long time to heal. Strategies for Controlling Blood Sugar Nutrition and Meal PlanningCarbohydrates have the most significant impact on blood sugar, because of that, you may want to measure the grams of carbohydrate you take per meal. Read food labels carefully and measure portions appropriately. Use a food scale for accuracy, and keep a food diary to track patterns. Also, choose meals with low glycemic index (55 or less). These foods cause a slower, and more gradual rise in blood sugar. Example of such foods are:Most vegetablesSweet potatoesLegumesMost whole grainsBrown riceCouscousRaisinsAvoid foods that can spike blood sugar like:Sugary drinks and sodasWhite bread, and pastaProcessed snacksChocolates, candies, and dessertsMost cerealsAlcohol Medical ManagementWork hand in hand with your healthcare providers. Do not keep your symptoms to yourself or overlook any abnormalities in your body that you usually do not experience. Use the medications prescribed by your healthcare givers only.For those that use insulin, the opened and unopened insulin should be stored appropriately, and in a situation that involves travelling, insulated containers should be used, and extra suppliers kept properly.Medications should be tracked and timed appropriately.Blood sugar should be monitored regularly, and records should be properly documented.Keep scheduled medical appointments. Physical Activities GuidelinesCheck blood sugar before exercising, ensure that it ranges between 100-250mg/dL.Stay hydrated.Low impact aerobics like brisk walking, cycling, dancing, and swimming are recommended for people with diabetes.If you are already managing diabetics, exercise with a partner or wear medical identification.Monitor blood sugar before, during, and after a strenuous activity.Avoid exercising when ill or in extreme temperatures.Keep a record of your tedious activities and their effects on blood sugar.Adjust your routines based on blood sugar patterns.Rest where necessary. Preventing Complications of Diabetes Thankfully, diabetes can be managed effectively with proper care. Different approaches and treatments can be used to manage it. These include: Watching out for early signs and going for check ups regularly.A lot of people, especially Nigerians, think that going for a check up is a waste of their money when there are other things to do with money, even when the signs are clear, some would still ignore and be totally nonchalant about it until it is properly a little too late. Careful meal planning and dietTestimonies have been recorded by dieticians, nutritionists, and even those that meal plans have changed their health status for the better over the years. Our choice of diet have a huge impact on our health and wellness, either positively or negatively. Choose healthy whole meals over highly processed foods. Avoid drinking alcohol and smoking. With proper meal planning, and intentionality, complications can be prevented. Embark on lifestyle changesLifestyle changes like healthy diet, regular exercise, stress management, quality sleep, and work-life must be modified to prevent complications and live a much healthier life. Regular insulin injections

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Hydration Hacks: Tips for Meeting Your Daily Water Intake Goals

Leave a Comment / Drinks / Racheal Ayoola

Water is known to be composed of more than 60% of the human body. While humans can survive for many days without food, it is scientifically impossible to survive without water for a couple of days. The Metabolism of nutrients in the body is affected by hydration status. Organ systems, like the cardiovascular and excretory systems are particularly vulnerable to the level of water intake. To stay hydrated, one must take adequate water, usually through drinking or eating, to keep the body system working as it should. People often wonder about how much water is adequately needed for them daily. Many have even believed that eight(8) glasses of water is the rightful daily intake. Facing reality, different persons have different body composition, and levels of activities, among other factors that may lead to different daily water intake in different individuals. There are misconceptions, factors, challenges, and solutions that can affect our daily water intake. Now, bring along a cup of smoothie, and follow through with this lesson. Terms Used for Water Intake Hydration: It is the replacement of lost fluid, especially water, in the human body. Dehydration: It is when there is less inadequate water in the body system. Overhydration: It is a condition that occurs from drinking too much water. Hydration management: It is the practice of maintaining adequate fluid balance to prevent complications resulting from undesired or abnormal fluid levels. Methods of Hydration The easiest way to be hydrated is by simply drinking water. Another way to stay hydrated is by consuming other liquids that supplies the body with water, e.g, foods like tea, lemonade, lettuce, some vegetables, and most fruits. They all provide water that can help with hydration. Administering fluids through IV is usually the most common method used medically. This method is usually faster than taking water directly. Also, there’s another method which is to inject fluids directly into the tissues of the body for it to be absorbed. This method is the slowest process of hydration. You should manage your hydration so that you will not end up needing medical attention. Misconceptions About Water Consumption Drinking cold water causes some illnesses.Many, especially older folks believe that cold water could result in illnesses like cold. Some believe that it can make oil and fat foods turn into clogs that may affect the kidney and gallbladder which may later result in diseases years later. Drinking water while eating can disrupt digestion.Some people believe that drinking water between meals is harmful to the digestive system, research has actually shown that moderate water intake in between meals aids digestion. Drink water only when thirsty.A lot of people only drink water when they are thirsty. Actually, by the time you feel thirsty, you are already mildly dehydrated. This is an indication not to wait till you are thirsty before drinking water. Sachet water is safe because it is sealed.That something is sealed does not make it safe. Many sachet water producers do not follow proper purification standards. Clay pots make water healthier.While traditional clay pots keep water cool naturally, they do not improve water quality nor do they make water healthier rather they can harbour bacteria if not properly cleansed. These and many more misconceptions often lead to inadequate hydration or taking unsafe water, especially in rural and unexposed areas. Ten Signs of Dehydration If you do not drink enough water, these are the signs of dehydration you need to be aware of: Dark yellow urine with a strong smellExtreme thirstHeadachesLightheaded, or dizzinessMuscle crampsConfusionLethargyFunctional declineIncreased risk of fallRapid pulse Harms Dehydration can Cause the Body There are several harms dehydration can cause to the body. Some of them are:Swallow problemWeight loss/ weight gain which could be life threatening. FeverCongestive heart failureExcessive sweatingNauseaInfection Abdominal painParkinson’ How Much Water Do I Need Daily Contrary to the popular belief of eight(8) glasses daily, there isn’t a set amount of water that everyone should drink in a day. Some factors determine the amount it takes to hydrate a person. They are: Body composition: People who are larger in size and have higher body mass require more water intake than people with smaller body mass. Activity level: A sporty person, and people who generally exercise and participate in physical labour will need more water than a regular person. Climate: Hot weather accelerates fluid loss which in turn requires more water intake than cold weather. Diet: Foods that are high in sodium, caffeine, and high alcohol intake increase hydration needs. Age: Elderly people because of reduced thirst sensation feel less thirst than the younger ones. Common Challenges to Staying Hydrated Many people forget to drink water probably because of their busy schedules or intense focus periods. Dislike for plain water. Many are in this category, so they would rather choose a beverages, e.g. soda. Inconsistency because of change in the environment. Not recognising early the signs of mild dehydration, e.g., fatigue, mild headache, and dark yellow urine colour. Certain medications and medical conditions increase dehydration risk. Tips to Address Dehydration Challenges Start each meal with a glass of water. It helps with portion control and ensures regular intake. Keep a reusable water bottle near sight always. When you have water in sight, it may help you remember to drink water even in the middle of your busy schedules. For people who do not like plain water, you can add cucumber, lemon, or berries to your water for flavour. Drink a full glass of water when taking medication. Your water stations at home or work should be where they will be easily accessible. Replace soda with water. Add natural flavoring if you do not like the plain taste. Include water-rich fruits and vegetables like watermelon and cucumber slices in your meals. Set phone reminders at regular intervals if you have to. Be intentional about drinking water. Benefits of Hydration If the body is composed of about 60% water, why do we need to worry about being hydrated? Well, the body loses water

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A man in a red shirt holding his midsection, focusing on health issues.

Understanding Belly Fat — Why It Is Stubborn And How to Beat It

Leave a Comment / Health & Wellness, Healthy Lifestyles / Racheal Ayoola

For millions of people worldwide, belly fat is a major concern, and many are willing to go to great lengths to get rid of it. Centuries ago, hunter-gatherers didn’t have to worry about how much they ate to avoid general body fat, including belly fat—their bodies simply regulated it. Now, in the 21st century, there’s an epidemic of excess abdominal fat because the environment we dwell in makes it almost inevitable. In a world where getting food is as simple as taking a trip to the grocery store, high-calorie fast foods are everywhere, and labor-saving devices limit physical exertion, it has become far too easy to accumulate fat in the body. This post will thoroughly examine what belly fat is, its causes, why it is stubborn, and how to beat it. So, if you have belly fat and want to get rid of it naturally, grab a cup of smoothie and stay glued—you’re in the right place! Belly Fat: What Is It About? Belly fat, also known as abdominal fat, lies beneath the tummy muscles and is stored within the abdominal area. There are two types: Subcutaneous Fat: This type lies just beneath the skin. It is soft and pinchable. Visceral Fat: This type is stored deep inside the abdomen and surrounds internal organs like the liver and intestines. It releases hormones and inflammatory compounds that can interfere with your metabolism and overall health, making it harder to lose. When burning fat through diet and exercise, it’s often easier to shed fat from other parts of the body, but belly fat seems to stubbornly scream, “I don’t want to leave!” How does Belly Fat Accumulate? From a scientific perspective, when a person consumes more calories than they burn, the excess is converted into body fat and stored for later use. Consistently accumulating excess fat daily causes the stored fat to become unutilized, eventually spreading to various parts of the body: the arms, legs, face, and most noticeably, the belly. Science agrees that sugar and highly processed foods are the primary culprits behind belly fat for most people. Belly fat is also influenced by other factors such as: Having high levels of fat-storing hormones and low levels of fat-burning hormones. Age Lifestyle: Diet, physical activity, stress levels, and sleep quality. Genetics Health Implications of Visceral Fat Excess visceral fat can lead to several health issues, including: Type 2 diabetes High blood pressure Certain cancers Heart diseases Sleep apnea What Makes Belly Fat Stubborn? Think of the body as a large storage room that has accumulated items for many years. Clearing it out won’t happen in the blink of an eye—it will require effort and persistence, much like deep cleaning to create space. Similarly, belly fat doesn’t disappear overnight; it takes consistent work and patience. Belly fat cells have more receptors for stress hormones (like cortisol) and insulin than fat cells in other areas of the body. This makes it easier to store fat in the belly but harder to lose. Hormonal balance is another critical factor that makes belly fat difficult to shed. When you’re stressed, your body releases cortisol. Instead of burning energy, the body stores fat, especially in the abdominal region.. Four Major Things That Causes Different Level of Belly Fat in People are: Genetics This significantly influence where the body stores fat. Some people are genetically predisposed to store more subcutaneous fat, while others are more likely to accumulate visceral fat. Hormones Hormones play a crucial role in fat distribution. For example, men typically store more visceral fat due to their hormonal makeup, particularly testosterone levels. Women on the other hand, influenced by estrogen, tend to store subcutaneous fat, especially in the lower body. However, as estrogen levels decrease with age, they become more prone to visceral fat storage, leading to increased belly fat. Conditions such as PCOS and hypothyroidism can also make losing weight challenging. A Poor Lifestyle Factors such as inadequate sleep, poor dietary choices, irregular sleep patterns, and a lack of physical activity contribute to weight gain, particularly around the belly. High Stress Levels Chronic stress increases cortisol levels, a hormone that promotes visceral fat storage, making belly fat harder to lose. 6 Ways To Shed Off Belly Fat Think of gluttony and obesity as a peculiar disease—not one caused by a virus or bacteria, but by the very lifestyle you may consider enjoyable. With that notion in mind, you can employ the following methods to get rid of accumulated belly fat: 1. Eat a Balanced Diet Incorporate whole foods, lean proteins, healthy fats, probiotics, and fiber into your meals. Portion your servings carefully and limit or completely avoid highly processed foods. 2. Move Your Body If intense exercises seem daunting, start small. Walk, jog, lift, skip, or dance—just keep moving. It is recommended to engage in moderate exercise for at least 120 minutes per week. 3. Prioritize Adequate Rest Getting 7-8 hours of sleep daily is essential for overall health. Proper rest regulates hormones, which can help reduce belly fat. 4. Manage Stress Stress releases hormones that contribute to fat accumulation. For some, it leads to binge eating unhealthy foods. If you fall into this category, take proactive steps to reduce and manage stress effectively. 5. Stay Hydrated Drink plenty of water daily. Staying hydrated supports overall health and can aid in weight loss. 6. Seek Professional Help When needed, consult a professional. They can identify underlying health issues and develop a personalized plan to help you achieve your goals. Losing belly fat begins with changes in visceral fat, the deeper fat surrounding internal organs that you cannot see. Visceral fat is more dangerous to your health, but as you adopt these suggested lifestyle changes, it is the first to decrease. You may notice a reduction in your waist circumference before seeing visible changes in pinchable subcutaneous fat. Conclusion Belly fat can feel like an unwinnable battle at times, but hey, understanding how it works and learning effective

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The Power of Gratitude for your Health

Leave a Comment / Healthy Lifestyles / Racheal Ayoola

When we think of gratitude, we think of the action of saying “thank you” to someone for something they’ve done for us that made our life better. There are several instances for expressing gratitude but that one example speaks volumes if you read it again to understand. Gratitude is more than just a polite “thank you.” It’s a powerful, transformative practice that can profoundly impact your mental, emotional, and even physical health. While modern medicine addresses specific ailments, gratitude helps nurture the whole person—mind, body, and soul. When you say “thank you” to someone for doing something for you or giving you something, whether you expected it or not, the person feels good, and you feel good for making them feel good. In order words, gratitude has a repule effect. What goes around comes around. Gratitude is the act of recognizing and appreciating the good in your life, no matter how small or simple. It shifts your focus from what you lack to what you have, fostering a positive outlook that can improve overall well-being. Have you ever considered expressing gratitude to yourself for your health? For the actions you take daily that keep you healthy and sane? Have you ever said outwardly to yourself; “(Your name), thank you for showing up for your health and well-being yesterday (or today- depending on when you are saying it). Thank you for drinking water first thing in the morning, for exercising, for the nutritious breakfast, the balanced lunch, the mindfulness exercise, the breathing exercise, etc. I felt so good afterwards and those activities made the day super easy, I was able to focus on my goals better and work towards my vision. Thank you for staying strong and committed to being healthy. You truly deserve it!” Try this easy activity while standing in front of a mirror. You don’t have to use my exact words verbatim, you speak according to the reality of what you did for your health. This is a new year and one of the ways to accomplish all you’ve set out to, is to diligently pursue all that will get you there, and that includes expressing gratitude to God, yourself, the things and people that matter to you, and everyone who deserves it. Gratitude is a cherished gift worldwide and one that in this new year, I encourage you to give yourself as much as you give others. Saying “thank you” to yourself often enough will: Build your self esteem Improve your confidence Encourage you repeat the process Help you stay grounded in what truly matters Elevate your emotions by activating your happy hormonesBoost your immunity Improve your sleep Support your heart healthLower your blood pressure Encourage other healthy behaviors Practical Ways to Cultivate Gratitude Incorporating gratitude into your daily life doesn’t have to be complicated: Start a Gratitude Journal: Write down three things you’re thankful for each day.Practice Mindful Appreciation: Take a moment to acknowledge the beauty in your surroundings, like a sunrise or a warm cup of tea.Express Gratitude to Yourself and Others: Let someone know you appreciate them with a note, text, or verbal acknowledgment. Remember the gratitude acknowledgement shared earlier, practice saying that to yourself often. Conclusion By cultivating a thankful heart, you can lower stress, enhance physical health, and deepen your relationships. It’s not just about what happens to you but how you respond with a grateful attitude that transforms your life from the inside out. This year, commit to loving yourself more by telling yourself the simple words “thank you” daily and watch how your mind, body, and soul will transform in a couple of months. Don’t keep this to yourself, share it with your loved ones.

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A diverse family enjoys breakfast together in a modern kitchen setting, highlighting love and togetherness.

Building Healthy Habits: Tips for Parents to Encourage Nutritious Eating in Children

Leave a Comment / Children's Health, Health & Wellness / Racheal Ayoola

Nurturing a healthy eating habit among children has become a crucial topic in recent times, especially because it forms the foundation for lifelong health and development. A child’s body needs the right amount of nutrients at the right time to ensure proper growth. Recently, it is very common to see gaunt and obese children. The modern lifestyle of making fast foods, junk food, and processed foods the first choice for children is causing more havoc than we all bargain for. Many of these junk foods contain a high amount of unhealthy fat, sugar, and cholesterol which in turn could lead to unhealthy dietary patterns. Naturally, children will pick sweet and salty tastes over sour and bitter tastes, but when they are constantly indulged in fast foods, junk, and processed food over homemade meals, they are more likely to have odd eating patterns throughout their growing stage. This makes it important for parents to put in place measures to inculcate healthy eating habits as early as possible to develop a healthy lifestyle. Simply put, the chemistry between a healthy diet and good health cannot be overemphasized, even in children. Stay with me, and let’s see together how we can form healthy eating habits in children. What is a Healthy Diet? A healthy diet is all about eating a balanced and sufficient variety of nutritious foods. It is not excessive, not deficit, but just adequate to meet the energy needs of the individual. However, due to the pressures of the modern lifestyle, and the lack of knowledge of many parents, there is a struggle to establish healthy eating habits in children. The question now is how can I then help my children to eat healthy? Let’s check together. 10 Tips for Parents to Encourage Healthy Eating Habits in their Children. 1. Start early. The earlier you start to inculcate healthy habits, the better for both parties. Getting kids to change their eating habits when they are a little grown-up can be a little difficult. 2. Inculcating healthy eating behaviour in children begins with you as a parent following healthy feeding practices yourself. Your healthy feeding practices will limit unhealthy habits in your children. Also, try as much as possible to eat the same foods as your children. 3. Do not indulge your children by allowing them to dictate food choices to you. I understand that you want to please your kids, but when you allow your children to always make their own choices, and to eat what they like while leaving the rest, they may end up becoming picky eaters. 4. As long as it is within your power, and the child does not have allergies, set clear boundaries about meals and snacks. Let the kids know that you are in charge, not them. 5. Make food fun and appealing. Plate food in a very attractive way. Be creative with your food presentation in such a way that it will appeal to the child. 6. Involve older children in meal planning, take them along to grocery shopping when you can, allow them to pick a new fruit or veggies to eat for that week, and sometimes let them participate in food preparation. It may help them get curious about new foods. 7. Increasing their physical activities may help them to eat more if your children usually don’t like to eat. 8. Reduce food intake that contains added sugars, excess sodium, and high saturated fats, and start replacing these with whole meals like vegetables, fruit, whole grains, lean protein, seafood, and low-fat dairy products. 9. Do not use food to pacify or reward children, or make children eat everything on their plates. While it might be done with good intentions, it may affect the self-control of your child when it comes to food. It may also teach children to ignore their stomach cues even when they are full because of fear. 10. Do not judge, abuse, starve, or excessively control your children because they didn’t eat their meals, it may have a negative impact on their perspectives about food. Instead, be patient and communicate positively. How can I Build Sustainable Healthy Eating Habits for My Children? Understand the basis of a child’s Nutrition Have a foundational knowledge about the essential nutrients children need at different developmental phases. Read about them if you must. Feed them nutrient-dense foods that take time to digest instead of empty calories and sugary foods that will leave them wanting more food. Give them appropriate portion sizes for different age groups. Usually, a child’s stomach is small and they are energetic, so they’d probably eat more frequently than an adult would. Know the foods that especially impact children’s physical strength, cognitive development, and emotional well-being, and make sure to add them to your meal plans. Make Healthy Food Choices Home-made meals are generally cheaper than regular take-out. Home-made meals do not have to be complicated, also you have control over the cooking method and ingredients used. Replace unhealthy junk food and snacks with healthy food and snacks. Avoid giving children surgary juices and sodas, rather stick to water or make fruit juice and smoothies for them. Avoid frying a lot, instead, you can bake or grill foods. Give your children proteins such as eggs, fish, and even chicken breasts. Avoid refined grains as much as possible Cut into chunks fruits and veggies, and fill half of their plates with it. Keep junk food to the barest minimum in your house and choose healthy snacks instead such as tangerines. Balance Nutrition and Pleasure Create a healthy relationship between balanced nutrition and treats on special occasions. Using food as a reward or punishment should be avoided. Your children know when they are full. Do not force them to clear up their plates, which may lead to overfeeding. This can foster intuitive eating skills that will serve children throughout their lifetime. Practice Mindfulness while Eating Mindful eating is being present while eating. Teach your kids to bring their physical sensations and

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Setting SMART Goals: The Keys To Achieving Your Health and Wellness Aspirations

Leave a Comment / General Health, Health & Wellness / Racheal Ayoola

In the world we live in today, goal setting has become an intervention for many people across various professions. Due to its impact, it has proven to be an invaluable tool for leading an effective and balanced life. To prioritize health and wellness, good health habits must be formed, and health-degrading behaviors need to be eliminated. All of this cannot be achieved easily without setting SMART goals. What Are SMART Goals? SMART goals are essential tools that help clarify what we aim to achieve with available resources, increasing the likelihood of successfully reaching those objectives. Representation of What SMART Means S – Simple, Specific, and SignificantYour health and wellness goals should be straightforward and clearly defined, not overly complicated or driven by fleeting emotions. Make them reasonable and purposeful to ensure they guide your efforts effectively. M – Meaningful and MotivatingWellness goals should carry a sense of importance and clearly reflect why you’re setting them. A meaningful goal inspires commitment, while motivation keeps you focused and driven to achieve it. A – Achievable, Action-Oriented, and AccountableSet realistic goals that you can act upon and accomplish. Avoid ambiguity; instead, focus on goals that are practical and within reach. Take deliberate actions to meet your objectives and hold yourself accountable whether through personal discipline or by involving an accountability partner to stay on track and foster responsibility. R – Realistic, Reviewable, and Results-OrientedYour goals should be manageable based on your current situation. For example, aiming to fast for an entire day without ever having fasted for half a day is unrealistic. Ensure your goals are adaptable and, most importantly, capable of producing tangible results. After all, goals that don’t lead to meaningful outcomes are of little value. T – Time-Specific, Tangible, and TruthfulEvery goal should have a clear timeline with defined start and end points to help you allocate time effectively and meet deadlines. Balancing short-term and long-term goals keeps your health and wellness journey structured. Above all, be honest with yourself and set tangible, achievable goals that reflect your true aspirations. Short-Term and Long-Term Health Goals: Is There Any Importance? Long-term goals are typically broad and require a longer period, six months or more. In contrast, short-term goals can be achieved within a much shorter time frame, usually ranging from one week to six months. Your long-term health and wellness goals should be an accumulation of several short-term goals. For example, if your long-term goal is to lose 15 kg in one year, your short-term goals might include adjusting your meal plans, cutting down on junk food, exercising regularly, and resting adequately. Each short-term goal should have specific objectives: How many times will you eat daily/weekly? Will you incorporate fasting periods? What type of exercises will you do? How many minutes/hours will you allocate to exercise? How many hours of rest will you have daily? On the other hand, short-term goals should focus on initiation, maintenance, and eliminating unnecessary habits. In essence, both short-term and long-term goals are important. While long-term goals give you purpose and direction, short-term goals keep you focused and motivated. A 5-Step Plan for Achieving Your Wellness Goals Nourishing and Fueling What enters your mouth significantly impacts your wellness journey. Adopt healthy eating habits that align with your lifestyle. A nutritious diet enhances your physical and mental well-being, helps prevent diseases, and promotes healing. Get rid of junk food in your home. Avoid environments (e.g., parties) where you might be tempted to abandon your goals. Learn to turn down offers of food or drinks that don’t align with your wellness goals. Gradually, even your friends and family will come to terms with your wellness boundaries. Energy and Flexibility Daily movement affects your physical, mental, and emotional health. Movement enhances flexibility and builds strength. Regular physical activity can lower blood pressure, reduce cholesterol, and alleviate body pain caused by prolonged sitting or lying down. Examples of beneficial activities include: Walking Jogging Gardening Dancing Weight lifting Sleep and Recharge Adequate rest is essential for optimizing your health. Quality sleep replenishes your mental and physical energy, preparing you to face daily challenges effectively. Accountability Be accountable whether to peers, mentors, or an authority figure. Let others know about your health and wellness journey. You’ll be surprised how they can help keep you on track. Accept compliments, feedback, and constructive criticism in good faith; accountability can yield remarkable results. Power of the Mind The mind is incredibly powerful and directly influences your mental and emotional health. Your thoughts affect your body, so focus on positivity. Believe you can achieve your goals. Write them down, paste them in visible places around your home, read them daily, and take consistent action. You’ll be amazed at the progress you make. Conclusion Achieving health and wellness goals is not as insurmountable as climbing Mount Everest. With SMART goals, you can take control of your health. While setbacks and resistance may occur, don’t give up—your wellness journey is worth the effort. Until you achieve your goals: Fuel your aspirations. Believe in their possibility. Stay focused. Put in the work. Let the results speak for you.

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