Health & Wellness

10 Unhealthy Habits That Cause Toxin Buildup in Women

Leave a Comment / Health & Wellness, Women & Health /

Every day, consciously or unconsciously, women expose their bodies to toxins. This could be from the food they eat, the air they breathe, the products they use or even their daily habits.  While our body is naturally designed to detoxify itself, certain unhealthy habits can overwhelm its ability to cleanse itself, leading to toxin buildup. Overtime, this accumulation can manifest in fatigue, gut issues, hormonal imbalances, skin issues, digestive problems, and even long-term health risks. For women, the impact of toxins is even more significant to our health due to hormonal fluctuations, metabolism, and lifestyle factors. In other words, our seemingly harmless habits may be silently contributing to toxin overload.  Here are 10 habits that may be slowly causing toxins to build up in your body 1. Poor Diet:Consuming ultra-processed foods high in additives and preservatives can introduce harmful chemicals into the body. This can be controlled by eating more raw foods that are man made and require minimal manipulation before you have to eat it. This retains its nutrients and ensures your diet is rich and balanced.  2. Excessive Sugar Intake:High sugar consumption can lead to inflammation and disrupt the body’s natural detoxification processes. Sugar is present in almost all packaged foods we can on the shelves. Regular consumption of a high sugar diet can lead to insulin spikes that trigger other lifestyle conditions, from high blood pressure, to diabetes, etc. Read labels before you purchase anything and stick to low sugar meals.  3. Overeating:Overloading the digestive system can hinder its ability to process and eliminate toxins effectively. This can be described as gluttony, whereby you have no conscious control of how you eat. In order not to introduce toxins to the body, we have to eat only when hungry and stop eating when you are satisfied, not when you are stuffed.  4. Lack of Hydration:Not drinking enough water can prevent the body from flushing out toxins through urine and sweat. Drinking water is satisfying. The U.S. National Academies of Sciences, Engineering, and Medicine, suggest that women should drink about 2.7 liters (or 9 cups) of total water per day, including fluids from water, beverages, and food.However, this may vary based on the climate of your area, physical activity, pregnancy, breastfeeding, and health conditions. It’s best to listen to your body’s thirst cues and maintain hydration throughout the day. If you find the taste of water boring, try infusing some fruits with your water.  5. Excessive Alcohol Consumption:Alcohol can overwhelm the liver, the body’s primary detox organ, leading to toxin buildup. Your occasional glasses of wine, beer, whiskey, etc, floods your body with toxic liquids that it doesn’t know what to do with. Cut back on your alcohol consumption or stop totally to reduce the toxin buildup from alcohol and to allow your liver heal.  6. Smoking:Smoking among women has become rampant, whether for the fun of it, or due to peer pressure, either way, smoking has damaging effects on your organs and body. If you don’t smoke but find yourself amongst second-hand smoke a lot, start removing yourself from such areas. Inhalation of tobacco smoke whether directly or indirectly introduces numerous toxins and carcinogens into the body. 7. Sedentary Lifestyle:Lack of physical activity reduces circulation and lymphatic flow, hindering the body’s detox processes. To improve this, start adding more physical activity to your day. Walk more, follow exercise videos that’ll inspire you to workout and stay physically active all day long.  8. High Caffeine Intake:Overconsumption of caffeine can stress the liver and disrupt hormone balance. So, that regular morning, mid-day, and evening coffee might just be doing more harm than good. Replace your love for coffee with drinks like green tea, green juice, beet juice, etc.  9. Inadequate Sleep:While we sleep, the body naturally detoxifies itself. Poor sleep patterns interfere with the body’s natural detoxification and repair processes. Disrupting this process leads to toxin accumulation, inflammation, and an increased risk of chronic diseases like heart disease, obesity, and neurological disorders. However, we can break free of this by establishing a consistent sleep routine, limiting screen time before bed, creating a sleep-friendly environment, engaging in relaxing activities before bed, and getting natural sunlight before bed.  10. Stress:Chronic stress can lead to increased production of cortisol, which can impair detoxification pathways. Prioritize rest and relaxation by meditating, engaging in breathing exercises, regular massages, and getting enough sleep (between 7-9 hours every night).   

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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

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

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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

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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 hormones Boost your immunity  Improve your sleep  Support your heart health Lower 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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Building Healthy Habits: Tips for Parents to Encourage Nutritious Eating in Children

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

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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5 Simple Tips for Staying Consistent with Healthy Habits During the Festive Season

Leave a Comment / Health & Wellness, Healthy Lifestyles, Nutrition /

In Nigeria, the festive season is synonymous with food, family, and fun. From jollof rice to fried chicken, chin chin, and bowls of pepper soup, the holiday period is a time of endless celebrations, and food is always at the center. While these gatherings create joyful memories, they can also pose a challenge for anyone trying to maintain healthy habits. The good news is that you don’t have to choose between enjoying the festivities and staying healthy. With a bit of intentionality and some realistic strategies tailored to Nigerian family gatherings, you can maintain a balance. Here are five practical tips to help you stay consistent with healthy habits during this festive season.   1. Plan Ahead for Family Gatherings:Nigerian family gatherings are known for their elaborate meals and long hours of celebration. Whether it’s a Christmas party or a New Year’s Day reunion, planning ahead is key to making healthier choices. I. Eat Before You Go: If you’re attending a party, eat something light and healthy beforehand, like a bowl of fruits or a small serving of salad. This way, you won’t arrive famished and overindulge in fried snacks and sugary drinks. II. Bring a Healthy Option: Offer to contribute a dish to the celebration. For instance, you could bring grilled fish, vegetable stir-fry, or fruit salad. Not only will this help you make healthier choices, but it also introduces your family to delicious, nutritious alternatives. III. Balance Your Plate: Nigerian gatherings often have a variety of options, from fried rice to moimoi and peppered meat. Focus on filling your plate with more vegetables, protein (like chicken, fish, or beans), and smaller portions of high-calorie dishes like fried rice or pounded yam.   2. Practice Portion Control:The sheer variety of food at Nigerian celebrations can tempt anyone to overeat. From party jollof rice to nkwobi and lots of chicken, it’s easy to pile your plate high. The key is portion control. I. Start Small: Begin with smaller portions of your favorite dishes. You can always go back for more if you’re still hungry. II. Use Smaller Plates: If possible, opt for a smaller plate. This simple trick can help you avoid overloading your plate. III. Avoid Eating Straight from the Cooler or Tray: At Nigerian gatherings, food is often served in large coolers or trays. Dish out your portion and move away from the serving area to avoid mindless snacking.   3. Stay Active During the Festivities:The festive season is often filled with back-to-back events, and it’s easy to put exercise on hold. However, staying active is crucial for managing the extra calories and maintaining your energy levels. I. Incorporate Family Activities: Suggest activities that get everyone moving. For instance, you can organize a dance session after meals (Nigerians love to groove!), take a family walk around the neighborhood, or play outdoor games like football or catch. II. Morning Workouts: Start your day with a quick 20-30 minute workout. This could be skipping, jogging, or even a YouTube home workout session. Doing this in the morning ensures you stay active no matter how busy the day gets. III. Run Errands Actively: During the festive season, there’s often a lot of running around—from shopping in Balogun Market to picking up family members at the park. Use these errands as an opportunity to stay active by walking more and choosing stairs over elevators.   4. Be Mindful of Drinks and Snacks: In Nigerian gatherings, sugary drinks like soft drinks, chapman, and fruit juices flow freely. Add fried snacks like puff-puff, buns, and samosas to the mix, and you’ve consumed a significant number of calories without even realizing it. I. Stay Hydrated with Water: Always keep a bottle of water with you. Drink water before meals to reduce hunger and during meals to slow down your pace. II. Limit Sugary Drinks: Instead of drinking several bottles of soda, opt for zobo, kunu, or better yet, water. If you want a fizzy drink, dilute it with water or ice to reduce the sugar content. III. Snack Wisely: If you must snack, go for healthier options like roasted groundnuts, boiled corn, or fresh fruits. Carry these with you to gatherings where healthier snacks might not be available.   5. Set Realistic Expectations and Show Yourself Grace:The holidays are meant to be enjoyed, and part of the joy comes from indulging in your favorite festive treats. Setting realistic expectations for yourself will help you maintain balance without feeling deprived. I. Choose Your Treats Wisely: You don’t have to eat everything at every gathering. Choose your absolute favorites—like that party jollof rice with the smoky flavor—and skip what doesn’t excite you. II. Practice the 80/20 Rule: Aim to make healthy choices 80% of the time and enjoy indulgent treats the other 20%. This allows you to participate in celebrations without completely derailing your health goals. III. Don’t Feel Guilty: If you overeat at one meal, don’t let it ruin your day or week. Simply get back on track with your next meal or activity. Remember, it’s about progress, not perfection.   ConclusionThe festive season in Nigeria is a time to connect with loved ones, enjoy cultural traditions, and reflect on the year. By planning ahead, practicing portion control, staying active, and being mindful of your choices, you can navigate the holiday season without compromising your health goals. Remember, thriving in your health during the holidays isn’t about deprivation—it’s about balance. With these simple tips, you can enjoy the best of the season while staying consistent with your healthy habits. Cheers to a vibrant, illness-free festive season and a healthier you in the new year!

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

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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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A silhouette of a young woman forming a heart shape at sunset in Kelâat M'Gouna, Morocco.

Prioritizing Your Health: The Foundation for a Thriving Life

Leave a Comment / General Health, Health & Wellness, Women & Health /

We live in a world where women juggle multiple responsibilities — career, family, community, and personal growth. Yet, our health often takes a back seat. While men face similar struggles, this article focuses on women. It’s easy to push aside rest, nutrition, and exercise in favor of the next urgent task. But what if prioritizing your health isn’t just about you? What if taking care of your body and mind is the foundation for every other aspect of your life? Prioritizing your health is not about perfection; it’s about intentionality. It’s about realizing that the energy you need to show up for your family, fulfill your calling, or succeed in your career starts with how you care for yourself. When you neglect your health, you’re not just tired—you’re running on reserves that cannot sustain your long-term vision. Here’s why you need to prioritize your health: Your Health Fuels Your Purpose Every woman has dreams, goals, and a purpose to fulfill. I know I do. What about you? Whether you’re building a business, raising children, or leading a community, you need physical, mental, and emotional strength to get there. Your health is the fuel that drives your purpose. Imagine trying to embark on a long journey with a car that has no gas. That’s what happens when you ignore your health, it compromises your ability to live out the vision you hold for yourself and those around you. You’ve likely heard this before: eat well, exercise, and reduce your stress. Eating nutritious food, staying active, and resting intentionally give you the energy to live with vitality. Health isn’t about losing weight (which is the most sought-after reason for a healthier life) or fitting into an ideal; it’s about feeling your best so you can be your best. You Set the Standard for Others As women, we are natural leaders in our homes and communities. Our actions set the tone for our children, spouse, friends, and coworkers. When you prioritize your health, you model self-respect and self-discipline. You teach your children the importance of nourishing their bodies, resting intentionally, and making choices that reflect care and love. Think about it this way: your family sees how you treat yourself. Do they see a woman who loves and cares for herself, or someone who is constantly running on empty? Prioritizing your health builds a culture of well-being in your home, inspiring those around you to do the same. When I start something new, my kids and husband are the first to notice. When they see me doing it, it becomes easier for them to follow. Because, if mummy can, they believe they can too. So, ask yourself: Is my current lifestyle worthy of emulation? Or can it be better? Health Is Your Foundation for Resilience Life is full of challenges – unexpected stress, loss, or overwhelming responsibilities. When you invest in your health, you build resilience to handle life’s pressures. A well-rested body handles stress better. A nourished mind makes clearer decisions. A woman who prioritizes her emotional and physical well-being is less likely to crumble under pressure. Taking just 15 minutes a day for physical activity, prayer, meditation, or intentional breathing can change the way you approach challenges. Health doesn’t have to mean massive lifestyle changes overnight. It’s about small, consistent actions that create strength over time. It’s not stressful or time-consuming. Simply commit to taking intentional steps like progressively incorporating two healthy habits daily until they become a natural part of your lifestyle. Your Health Is an Act of Self-Respect You are worthy of care. I love this statement so much. I remind myself daily: “I am worthy of care.” This is not about binge-eating ultra-processed food while saying, “I can’t come and kill myself.” When you prioritize your health, you affirm your worth. You remind yourself that you are valuable not just for what you do for others, but for who you are. Women often give so much to others that they forget to save a little care for themselves. But pouring from an empty cup is not sustainable. By eating well, moving your body, and resting, you’re choosing to honor yourself. You’re saying, “I matter.” Conclusion Prioritizing your health isn’t about selfishness—it’s about stewardship. It’s about making choices that allow you to thrive physically, mentally, and emotionally so you can show up fully for the people and responsibilities you care about. Start small: drink more water, take a short walk, and rest when you need to. Your health is not a luxury—it’s a necessity for living a full, thriving life. Today, make a commitment to yourself:“My health matters because I matter.”

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10 Simple Ways To Incorporate More Fruits and Vegetables In Your Diet

6 Comments / Health & Wellness /

According to research, it has been established that fruits and vegetables are important for healthy diet and living. To eat healthily is to eat fruits and vegetables in a great measure. However, it is saddening that many find it hard to feed on fruits and vegetables, thereby we have more sicknesses as a result of unhealthy diets. However, if only we can change the narrative and feed more on fruits and vegetables, many sicknesses will be prevented and we will live more healthily. This is because a diet rich in vegetables and fruits have so many health benefits such as lowering of blood pressure, reduction in the risk of heart disease, provision of nutrients and vitamins needed for health, etc Therefore, it is important to embrace fruits and vegetables more in our diets. This article is to provide different ways by which one can consume fruits and vegetables. This Is to prevent getting bored with one way of consumption and also help those that find it hard to eat some fruits and vegetables directly. We can consume fruits and vegetables as: 1) Snacks: The most common way of eating fruits and vegetables is to buy them, wash or peel as the case and snack on them directly. In this case, you are eating the whole fruits and veggies in their raw and untampered form hence getting the maximum nutrients from them. 2) Smoothies: Smoothies are usually thick drink made from blending fruits and vegetables with liquid base such as fruit juice, milk, yogurt, ice cream or water. 3) Puree: The process of making puree is similar to smoothie but slightly different. To make puree, the fruit or vegetable is slightly boiled before blended (and some times sieved). The texture of puree is usually creamy, smooth, and having no lumps like a pudding which makes it different from smoothies. Most times, puree doesn’t need any base for blending. 4) Sorbets: To make fruits sorbet is very simple. All it take is to cut the fruits, freeze and blend the frozen fruit. One type of fruit or combination of fruits can be used. Fruits that can be used include watermelon, banana, mango, strawberries, and oranges. One can add honey or syrup to enhance the sweetness and lime or lemon juice to prevent browning. 5) Popsicles: Smoothies can be frozen and turn into popsicles. The process is simply to blend the fruits and vegetables and pour into a popsicle mold and freeze. You can add coconut milk and syrup or honey if desired. 6) Salad: Salad is usually made up of various mixtures of chopped raw fruits or vegetables, usually seasoned with oil, vinegar, or other dressing. 7) Vegetable stock: To make vegetable stock, one need to chop the vegetables, put in a pot of water and allow to simmer for 5 to 10 minutes. After removing the pot from the heat, allow the stock to stay for about 2 to 3 hours so that the natural flavour of the vegetables get infused into the water. After these few hours, remove the vegetables and strain out the stock. Refrigerate the stock in an airtight container for up to 1 week. Freeze for up to 3 months. Note: The lesser the water used, the more the stock will be concentrated. Common vegetables used in making stock include carrots, onions, celery, cabbage and garlic. The difference between stock and broth is that a broth contains more seasoning than stock. 8) Soup: Making soup is a great way of getting to consume different types of vegetables. It can be by cooking them directly or by pureeing them and adding spices. 9) Addition to meal: Another way to eat more fruits and vegetables is to add them to every meal. For example, you can add a) vegetables to your sandwich, such as cucumber, tomato, lettuce or avocado. b) add vegetables to fried egg, rice, pottage, etc c) add fruits to your cereals There will articles on different recipes of soups, smoothies, juices, popsicles, etc soon. 10) Fruit Juice: Fruit Juice is simply made by extraction of the liquid contained in fruit and vegetables. Juicing can be done using a juice extractor that helps in separating the fruit pulp and the juice. Juicing can also be done manually by first blending and sieving the pulp from the juice. Thank you for reading to this point. I hope you incorporate more fruits and vegetables into your diet more from now.

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Daily Diet for Your Mental Health

2 Comments / Health & Wellness, Mental & Emotional Health, Nutrition /

It is the month of Mental Health Awareness. Did you know that your diet can affect your mental health? Diet Doctor said it this way: “Emerging science now points towards a link between nutrition and mental health.” You have to realize that now, more than ever, your mental health is a priority. You can take care of your mental health in more ways than one. I will categorically say that food is definitely one of them. Food is probably just a part of your regular and daily routine but it plays a larger role on your health. It is necessary to consider the role it plays on your emotional and mental health, aside your physical health. Health is wealth, they say. Your health also includes your emotional and mental well-being as much as it concerns your physical well-being. How is your health? How is your mental health? How have you been treating it? We all experience feelings ranging from fatigue to burnout to mental stress and other feelings that are likely indicators of the state of our mental well-being. Taking adequate care about the food we eat is one way to improve the state of our mental health. Eating certain foods can help to improve our mental health when we add them to our diet/nutrition from time to time. Let us take a look at six of them including their benefits. 1. Fruits and Vegetables: Of course they’ll make first place on the list. Their importance can not be overstated. Your green vegetables – especially the dark greens – are very important and they ought to be present in almost all your diet, if not all, one way or another. Vegetables such as Ugu, Spinach (Efo tete), African Basil (Efinrin), Water leaf (Gbure), Bitter leaf (Ewuro), Afang leaf and others contain Vitamin B and Folate which are associated with improved mental health. Fruits have also been reported to be associated with healthy mental states. Take fruits such as bananas, carrots, apples to boost your mental health status. Fruits and vegetables were reported in a study to be associated with less mental stress. You should definitely up your fruit and veggies consumption game to get these benefits. 2. Oats: Oats are fiber-rich foods which have been linked to improving mood swings quickly. Oats which are also rich in Vitamin B and Folate, are excellent for improving mental clarity. Oats are energy-giving food and should become an important part of our diet. Try taking oatmeals from time to time, they are known to also serve as comforting foods. 3. Fish: Fatty (or oily) fish are good sources of Omega 3- fats. When present in the body, Omega-3 acids increases blood flow in the brain and play a role in improving the cognitive activities of the brain. These acids are really essential nutrients that the body needs but can’t produce on it’s own. You can provide your body with this essential nutrient that it needs by eating fatty fish like Herring (Shawa), Mackerel (Titus), Horse Mackerel (Kote). They have high levels of Omega-3 acid. 4. Yoghurt: Yoghurt are useful and they help to improve one’s mental health in a significant way by helping the brain to take in nutrients. The gut is where serotonin is produced so it is very important to make sure that the gut is healthy. Yoghurt contains high level of probiotics that support gut health. Serotonin is a neurotransmitter (like dopamine) and it helps to maintain a sense of well-being. Serotonin is involved in many human behaviours and reactions including appetite, sexual drive, mood, how we respond to stress among other things. Studies have begun to show association between having a healthy gut and reduced rate of depression in individuals. Adding yoghurt to your regular diet should be a no-brainer. For a drink that has such great benefits, yoghurt surely has a great taste as well. You should take it often. 5. Eggs: The types of vitamins present in eggs have been reportedly linked to improved state of mental well-being. Folate, Choline, Vitamins B6 and B12 help to improve the functionality of the brain. Eggs especially the yolk contains choline in large quantity. Egg also break down bethane, a chemical linked to happiness and can boost your mood. The B vitamins present in eggs improve mental functionality by slowing down mental decline in adults. If you are looking to boost your mood, be sure to add eggs to your diet. 6. Nuts: These hard-shelled fruits have a lot of protein and Omega-3 fats to offer your body. Walnuts have been reported to support brain health as well as the best source of Omega-3 fats. Research showed that depression level became lower among those who ate 2-4 walnuts daily. Peanuts (or groundnuts) and cashews have also been found to improve cognitive abilities and enhance good moods. Tiger nuts helps improve digestion and better mental health especially as they contain vitamin E. Tiger nuts can be made into milks for drinking. There is saying that if you want to avoid going nuts, eat as many nuts as you can! Not too much though, to avoid stomach bloating. The Effect of Your Diet on Your Mental Health It may seem like taking sugary foods when stressed or involving in emotional eating will help improve our moods in the short-term. But, they have adverse effects. Such eating habits can be harmful to our health – physically and mentally. A study showed a striking improvement in their participants depression levels after they were each subjected to following a healthy diet as against the other group. We have established that the food you eat is connected to how your brain and mind functions, if for no reason other than that the human brain is largely responsible functionality of the body system. The simple task of taking healthy meals that supports your mental health as well as going for therapy sessions (if you can afford it) would benefit you in the long run, whether you

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