Health

5 Nutrient-Rich Foods for a Powerful Skin Glow. 

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Healthy Skin;5 Nutrient Rich Foods for a Powerful Skin Glow. 

Good food is the gateway to a healthy skin. It can’t be overemphasized that good nutrition is needed to achieve good health. An unhealthy diet can cause a lot of damage to the body system such as nutrient deficiencies, organ damage and weight related issues. Do you know that what you eat also affects your skin? Well yes, it does, that is why it is important to eat your way to healthy skin. To achieve a healthy and glowing skin, incorporating some food and its nutrients into your daily nutrition plan will be very helpful. Tell me who isn’t happy when their skin is glowing and reflecting a healthy life? This article takes a look at 5 nutrient rich foods that will help your skin get the glow it needs. Vegetables Vegetables are very essential to achieving healthy and glowing skin vegetables contain antioxidants, vitamins, minerals and hydrating contents that help to boost skin health. They also help to reduce inflammation and improve elasticity. Examples of vegetables that can be incorporated into diet are spinach, carrots, tomatoes, garlic, onions, broccoli, cucumbers and so many others. Adding vegetables to your diet will protect your skin from damages, reduce ageing, improve hydration and promote healthy digestion. 2. Fatty Fish Fatty fish are an essential source of food for healthy skin. They mostly contain Omega-3 fatty acid that are important to maintain a glowing and healthy skin. Fatty fish such as mackerel and salmon, are very rich in omega-3 fatty acid. It helps to reduce inflammation, improve skin elasticity and hydration. Deficiency of the fatty acid causes dry skin, dehydration and premature ageing. Fatty fish contains high level of vitamin E, zinc needed for skin health and a very good source of protein. 3. Sweet potatoes Sweet potato contains beta carotene, that can be converted to vitamin A in the body. It also contains vitamin C. All of these important nutrients help to protect against skin damage, promote collagen production and supports skin elasticity. Sweet potatoes can be eaten mashed, boiled, baked or roasted according to individual taste to unlock the benefits of healthy skin. 4. Avocados Avocados are fruits with natural abundance of healthy fat. This is very beneficial to the body and especially the skin. It protects the skin from ultraviolet damage, contains vitamin E, an important antioxidant needed by the skin, and also, vitamin C, which is needed to create collagen that helps the skin to be strong and healthy. 5. Almonds Almonds are naturally embedded with unsaturated fatty acids. They are a very rich source of antioxidants and vitamin E, both of which are important to protect the skin from damages, improve elasticity of the skin and soothes dry skin. Eating almonds daily will help unlock its rich skin benefits leaving your skin glowing and smooth. In conclusion, get the glow with these 5 nutrient-rich foods for healthy skin! Incorporate omega-3 fatty acids, antioxidants, and vitamins from fatty fish, sweet potatoes, almonds, fresh vegetables, and avocados into your diet to boost collagen production, reduce inflammation, and promote skin elasticity. Say, no to dull skin henceforth and embrace a glowing skin complexion! Also Read: What is a Plant Based Diet and its Benefit?    

Maintaining Proper Hydration Levels

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 Water is very crucial to maintaining proper hydration levels and good health in every living thing. Therefore, staying hydrated is important for good body functioning. Water definitely helps to keep the body hydrated. This article will give insight on what it means to be hydrated, it’s importance, and how to maintain hydration level in the body. What does it mean to be hydrated? Hydration means, replacing lost fluids especially water in the body. Fluid can be lost by excretion through sweat, breathing, urination, feces. Simply put, it is adding water to the body that has been lost in one way or another. This is done by drinking water, or eating food that contain lot of water. Therefore, being hydrated means, that your body has adequate fluids(water) to function properly. It means the fluid level in your body are well balanced such that everything that makes up your body (cells, tissue, organs) are getting water at the right levels for them to function well. Benefits of staying hydrated As it has been stated earlier that staying hydrated is important for good body system function, here are some benefits of being hydrated; Gives You Energy: Drinking enough water can help you feel more alert and focused. It can help reduce fatigue when taken as well. 2. Improves physical performance: sufficient hydration is important for exercise and physical activity, it makes your muscles to move easily and thus, perform daily tasks. 3. Promotes healthy hair and skin: Drinking water keeps your skin and hair healthy and shiny. It prevents dry skin and hair, providing adequate moisture needed and also prevents your hair and skin looking tough. Water definitely makes you look and feel better. 4. Helps Your Body Work Properly: hydration helps your kidneys and digestive system work correctly, preventing constipation in your intestine and the formation of kidney stones that alters good health. 5. Supports Weight Loss: for those trying to lose weight, drinking water is an easy way to do that. Drinking water at intervals in a day can help you feel full and also, control your appetite, thus, making it easier to lose weight and maintain weight loss. Consequences of Improper Hydration When the fluid levels in the body is low, that is, below the adequate level, it is termed dehydration. Dehydration has many effects on the body such as; Fatigue and Weakness Headaches and Dizziness Kidney Damage Heat-Related Illnesses Brain Problems   How to Maintain Proper Hydration Levels According to research, our bodies are roughly 60 percent water. Therefore, the slightest bit of dehydration can have a negative impact on our body system. Here are some tips that will help maintain proper hydration levels for normal body function. Drink plenty Water daily:  this is the best and easiest option to keep one’s self hydrated all the time. Water, a natural fluid, contains no calories or sugar, making it very ideal for hydration throughout a day. Thus, try to drink at least 8-10 glasses of water every day to keep your hydration levels balanced 2.  Eat Water-Rich Foods: food rich in water such as fruits and vegetables can be taken to hydrate the body. This include foods like watermelon, cucumbers, and tomatoes in your diet. They help replenish lost water and also add importance nutrients such as vitamins and minerals to your diet, keeping you healthy! 3. Urine monitoring: checking your urine color whenever you want to urinate can help you monitor your hydration level. Therefore, if your urine is pale yellow or clear, it means you’re hydrated. If it’s dark yellow, it means you’re dehydrated and that tells you that you have to drink more water! 4. Limit Coffee and Soda: coffee and soda are the most common drinks taken by a large population of humans worldwide. Research according to International coffee organization has shown that 42% of the global population takes coffee and another research shows that 26% takes soda.  Although these drinks are considered diuretics, they can make you lose water, so try to limit their intake to prevent dehydration. 5. Keep Water Nearby at all times: everyone is encouraged to keep water close because of dehydration. Keep water bottles, glasses in very accessible places near you, like your car, bag, or desk. This will help remind you to always drink water often. In conclusion, it is safe to say that if you want good health and proper body system function, you need to keep yourself hydrated. ALSO READ; Stay Young And Healthy The Right Way

 How to Achieve Good Health Goals

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how to achieve good health goals

Each person has goals they want to achieve in various aspects of their lives; financial goals, relationship goals, life goals, even health goals. We all know that good health these days is underrated and as the saying goes, “Health is Wealth”! So, whether you are trying to stay fit, lose some weight, reduce stress, you’d have to set out some health goals to achieve this. A health goal is a plan that is made and carried out to help you improve or maintain your health. Be it your physical health, emotional wellbeing, or mental health, all these aspects of your health needs to be well taken care of for you to achieve good health. However, a lot of people get disappointed when they set a goal and can’t attain it, because, after a little while, they give up, and this is all due to the fact that they can’t keep up to achieve the set goals they already have in mind. It’s a long journey when you plan to achieve set goals. It might not be an easy one but, here are some things you can do to achieve your goals as regards achieving good health;   Be intentional When people try to make changes as regards their lifestyle, they attempt to make changes that seem unrealistic, as they often appear to be wishes rather than goals. You have to be intentional about the goals you set, make attainable goals that will give you the ultimate push and motivate you right from start.   2. Have a step wise plan To pursue your overall goal, you need to achieve this in steps. Don’t just push yourself to achieve this in just a moment, it takes time, so try to achieve this in steps. Make plans as regards your nutrition, exercise that will give you a healthy lifestyle.   3. Do not relent! It is good to have good health goals, and they can be challenging to achieve but one thing is this, do not give up! If you fall off the wagon, get on it again, just go easy on yourself, consider that drawback a learning experience, figure out what happens and how you can avoid it in the future so as to prevent it from happening again. Nobody is perfect, just keep going in the journey till you overcome the difficulties you encounter, and achieve the good health you have been longing for!   4. Seek Support To keep up with a healthy lifestyle and achieving an overall good health goal is difficult, you should not do it alone. You will need to have like-minded individuals with the same goals around you. These people will encourage you, cheer you on and help you to be focused on achieving your set goals. You can involve yourself in support groups, exercise groups, fitness groups. Finding the right people to support you in your Health journey is very important.   5. Record your progress Writing down a progress report about achieving your goals will help you to see how you’re doing in the journey. You can get a journal to record this or you can record them on your phone’s notepad. It helps you to monitor how far you’ve come and what still needs to be done.   6. Reward yourself When you reach a particular goal, or milestone in the journey, reward yourself! Remember, in a healthy way, to help you maintain a positive mindset to achieving your goals. In conclusion , everyone wants to live a healthy live but it’s up to each person to be determined and work towards achieving this goal! ALSO READ: What is a Plant Based Diet and its Benefit ?

How to Maintain Mental Health

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How to Maintain Mental Health As humans, we often downplay our mental health. We also can’t also stop emphasizing  the saying, “health is wealth”. Health refers to a state of total wellbeing of a person, and this involves many aspects- physical, emotional, psychological, mental areas of our lives. The focus of this article is mental health. Mental health refers to a state of mental wellbeing of a person and this affects his/her psychological, behavioral and emotional state of a person. According to the World Health Organization (WHO), mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community. Nowadays, people are faced with various challenges that put them at a risk of mental stress or issues. The issue of mental health is a global concern with half the world’s population developing a mental stress/disorder/issues in their lifetime. This issue affects majorly every aspect of one’s life and needs to also be considered a priority to maintain an overall healthy life! Below are recommended tips to maintain your mental health;   Exercise regularly Exercise keeps your body physically active and fit. It helps to relieve tension and stress and boost your energy. While exercising some feel-good hormones are released, these are called endorphins, these hormones helps your body to feel good. Exercising can also help you boost your esteem. As small an exercise walking is, it can help boost your mental health if practiced regularly. Other exercises you can practice for at least 30 minutes in a day are: yoga, cycling, gardening.   Eat balanced diet Right from a very young age, we were taught that eating balanced diet is very important for our body to grow. We didn’t also know that eating balanced diet is needed for our mental health. When you eat a well-planned nutritious meal, it helps to increase your energy and cognitive function.   Seek social support Social company is needed to maintain your mental health. This support can come from friends and families, they help to provide companionship when needed, and boost your energy. They can also help to prevent you from having depression or anxieties. That feeling of belonging, love and care is important for mental health to be maintained.   Get involved in activities you love Getting involved in what you love doing in full time or per time, that is, your hobbies, keep you busy and can help maintain your mental health. You can have a regular routine of things you enjoy doing because they help lighten your mood, reduce stress and makes you feel good. According to Connect Health and Community, research shows that people with hobbies are less likely to suffer from low moods, stress and depression.   Try to rest and manage stress Anytime you’re feeling overwhelmed or distressed about a particular thing or at any moment, you should always find a way to rest- by cooling off, or sleeping. This can boost your energy, just take a break or a time off. Stress can take a big toll on our physical health and mental health as well.   Have a positive mindset Having a positive mindset is very important and whatever situation you find yourself in. This helps to kick out negative thoughts that might weigh you down and stress you out negatively. Thinking positively helps you to cope better when you are in stressful moments.   As individuals, we often find ourselves undergoing a lot of stress lately, the tips given above will help you to maintain your mental health and keep you from spiraling down mentally. ALSO READ: From Stigma to Support: Youth Mental Health  Transformation     

Fruits, When Best to Eat Them

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Fuits, When Best To Eat Them

Fruits! I was just entering the door of my room after a hectic day’s work when I received a call from my father. He said he was calling to report my mother to me, and I was like, “Ha! Why me? Why not report her to your firstborn? Moreover, what has she done this time?” He said he was calling me to tell me that my mom never listens to what he says. Because he wanted to imbibe the culture of healthy living, He told me that that morning, momma ate a whole medium-sized pawpaw he brought in from the pawpaw tree in the house’s backyard immediately after her breakfast. Now, she is complaining of constipation at around 6 pm, the same day. He said he saw a WhatsApp broadcast that one is not supposed to eat fruits immediately after a meal as it causes a slowing emptying of the stomach that can lead to the food taking so longer in the stomach than usual that it can cause the food to start rotting slowly in the stomach. Due to the type of lifestyle we lived while I was still living at home, I asked to speak with momma, and she told me that I should not listen to my father, that she was not feeling constipated, that she was just a little problem passing out stool that she was not constipated at all. Dad was then complaining that she had not been to the toilet for “number 2” for the past 3 to 4 days and that she usually goes almost every other morning. What are the stories that are been told online? That your fruits should not be eaten after a meal because it causes more work for the digestive system and causes slow emptying? That you should not eat it on an empty stomach because you will not be able to utilize the nutrients in them. You should not eat your fruits towards the end of the day because it increases the acidity of your stomach and causes ulcers, and so on. My stand and take on all these? There is absolutely no human being on the face of the planet that should be restricted on their fruit intake only except if they have related disease conditions where they cannot digest the sugar present in them (sucrose) or there is the presence of diabetes mellitus (DM) and even in the case of DM, their intake is closely and strongly monitored, they are not completely restricted. There is no specific stipulated time for the consumption. Also, people diagnosed with duodenal ulcers are told to restrict their intake from the citric family, which includes orange, lemon, lime, grape, clementine, pomelo, tangelo, etc. You can take your fruits hours before your next meal, you can take them a few minutes before your next meal, a few minutes after your meal, the first meal of the day, the last meal of the day, as a snack, as a dessert, or whenever you see it fit. This is because there has been no scientific backing that their consumption at any time of the day negatively affects the digestion of your meal to such a large extent that will you need urgent medical attention. It is beneficial to the body to eat at least 2 servings daily as they contain vitamins and minerals, which are micronutrients needed by the body to help metabolize macronutrients in our main meals. Moreover, eating them combined with vegetables is usually termed as the soldiers of the body that help with the immune function of the body system to help the body fight against infections and illnesses. After a quick clerking of my mother, I asked about her 72-hour dietary recall, water intake, activity level, fruit intake, and general oral intake, including medications. My dear mother took a medication that helps stop stooling about 3 days ago because she had a job screening, she was so nervous that she had to medicate herself because she has a nervous stomach. So, after her screening, she had been eating fruits with all her meals. Just because, not even because she wanted to visit the toilet for “number 2”. My father just happened to notice that she had not been going to the toilet early in the morning like always. He was not aware that she had medicated herself. So, it was never about how and when she ate her fruits. If you notice that after eating a particular fruit, you get a running stomach or start to pass watery stool frequently, you should refrain from eating the specified fruit. My Rendition of the Essay. Are you caught in the endless cycle of confusion about the “right” time to eat them? It’s time to clear the air and debunk the myths that have long dictated our fruit consumption habits. The widespread misconceptions about eating fruits only at certain times of the day have led to unnecessary dietary restrictions and anxiety. Here’s why these myths are unfounded and detrimental to our health and well-being. Myth 1: Don’t Eat Fruits Right After Meals The belief that consuming them immediately after meals slows down digestion and leads to food rotting in the stomach is a myth that lacks scientific evidence. Our digestive system is well-equipped to handle various foods, including fruits, regardless of the timing. Myth 2: Avoid Fruits on an Empty Stomach Another popular myth suggests that eating fruits on an empty stomach is harmful and prevents nutrient absorption. This myth is not entirely true. Fruits are rich in vitamins, minerals, and fiber; the body can utilize these nutrients effectively, whether consumed on an empty stomach or not. Myth 3: Eating Fruits at Night Causes Acidity The idea that consuming fruits towards the end of the day increases stomach acidity and leads to ulcers is another unfounded claim. Fruits are generally alkaline and can help neutralize acidity in the body, not cause it. The Reality: Fruits are Flexible Friends The truth is, … Read more

Unmasking the Silent Epidemic (Human Papilloma virus)to Guard Your Health through HPV Vaccine and Regular Screening

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HPV Vaccine and Regular Screening

Studies show that the HPV epidemic is the most common sexually transmitted infection worldwide. This silent epidemic is spreading, and the majority of sexually active individuals will contract at least one type of the disease during their lifetime. There is a prevalent viral infection that affects millions of people worldwide. They are a group of related viruses that affect various parts of the body, with more than 200 different types identified. This disease is Human Papillomavirus (HPV). If you have heard of Human Papillomavirus (HPV), you will know that understanding it plays a crucial role in sexual health and can have implications for various aspects of well-being. HPV is a DNA virus that affects the skin and mucous membranes. HPV is highly contagious and affects people of all genders and ages. It is spread through intimate skin-to-skin contact, including vertical transmission (pregnancy), sexual and non-sexual means. HPV is classified into low-risk HPV and high-risk HPV. Potential health risks include genital warts, cancer, and pre-cancerous changes for cases of cervical cancers. It is important to understand that HPV can be prevented when you protect your health through safer sexual practices, regular screenings, and get vaccinated. Prevention is your personal responsibility by making proactive healthcare choices. HPV Vaccine over the years have proven highly effective in preventing HPV infections and the associated health risks. The effectiveness also varies based on vaccine type and the number of doses administered. The vaccines have proven their effectiveness by preventing HPV infections, reducing the risk of cervical cancer, and regulating the incidence caused by genital warts. They are for both genders, provide long-lasting protection, and reduce the prevalence of the targeted types of HPV in the population. Receive your vaccine according to the recommended schedule. Regular screening is a proactive means of prevention, and while it can’t directly reduce the risk of HPV, it contributes to early reduction and treatment, prevents cancer development, promotes education and awareness, protects sexual partners, and promotes community health. HPV prevention is your responsibility; make wise decisions! Lily learned she had cervical cancer at 27. Know that HPV causes almost all cervical cancers. She is encouraging parents to protect their children/wards from HPV-related cancers by getting them vaccinated. Regular screening and vaccination are essential to prevent cervical cancers. Contact your local hospital and healthcare provider to inform you where you can get access to HPV screening and vaccines. There are ongoing campaigns in Nigeria to combat the spread of HPV, and they also offer vaccines and screenings at an affordable rate.   Get Screened Now. Schedule your HPV Vaccination Today. Share the Knowledge, Spread the Protection.