lifestyle

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     

The Art of Introversion

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The Art of Introversion

Introversion has always been my behavioural type since I heard of it and started taking the Myers-Briggs Type Indicator test. I have taken the test about 4 times, and it’s still the same “I” result I get. As a startup writer, I was made to understand that if I want to improve my writing skills, I have to write at least an article every day. It does not matter if I am going to be publishing it or not. I guess this one has to be published on WordPress. I was quite perplexed about what to write up on because, honestly, no matter the topic you want to write up on, if you are a perfectionist like me, you will have to do a little research. Even though I write like a total beginner, I want my write-up to sound somewhat good. So, I decided to use myself as a case study. So, here goes nothing. Let’s talk about Introversion. When someone asks you if you understand the term “introversion” or if you could explain the term with just a word, phrase or sentence, I wonder what your answer would be? Introversion simply is the art and act of being an introvert. At first, I thought being an introvert was being shy, not being able to assert yourself, and being afraid to actively express one’s thoughts, especially in a gathering of people. However, according to The Myers-Briggs Indicator (MBTI), an introvert is someone who gets his/her energy from their inner world of reflections and thoughts. The Myers-Briggs Indicator (MBTI) test is a self-administered assessment test that groups every human on the face of planet Earth into 16 personalities. Introverts apparently focus their energy and attention inward on the reflection of their thoughts. According to Healthline, being an introvert does not necessarily mean that one is shy, it means one gets energized by solo time and feels drained after prolonged social interactions. They do better in quiet environments, enjoy their alone time, and tend to be more reserved than enthusiastic in social settings. I would also say there are different types of introverts because I think I am safe to say this, those definitions given above are definitely not “a one shoe sizes all” type of definition. Having a definition that will fit more than 90% of the introvert population, when you see one or come across one, sure do let me know about it. There are various categories into which introverts can be grouped. The introvert types take into account the varied personalities and acknowledge that introversion is a spectrum. There are 4 types of introverts, and they are; Social introverts: They are the most outgoing and the most private of the types of introverts. While they enjoy socializing, they easily feel emotionally drained when they stay out for too long. They have a small circle of friends and might even be the most social in their circle of friends. Thinking introverts: They also socialize, but they most often will not because they are always caught up in their minds thinking and daydreaming. They are so caught up in their own thoughts that they may seem snubbish to those who are meeting them for the first time. They are also more in tune with their feelings so that other people might have a hard time connecting with them. Anxious introverts: They crave solitude even when they are with their closest friend, playing scenarios over and over in their heads about how to let out their thought process. They feel extremely uncomfortable in new, unfamiliar, and large environments. They analyse their day over and over and over in their head to see if they might have made any mistakes. Restrained introverts: They feel uncomfortable when they are rushed into socializing. They are reserved and thoughtful and do not like forced or rushed changes. They find comfort in their routine, appreciate forewarning, and would only go for social activities if and only if it had been planned and never something spontaneous. READ ALSO: How To Overcome Low Self-Esteem Furthermore, one’s lifestyle and way of life are deeply dependent on the spectrum of introversion a person falls on because it affects the way a person interacts with their surrounding environment and whom we call members of the community. Finally, which one of the introvert types do you think you are? I think I might be 80% more restrained than 20% anxious introvert type. Moreover, being introverted should not be seen as a character flaw or as a disadvantage. Every character type has its advantages, disadvantages strengths, and weaknesses. It is simply a personality trait that should not be changed for anybody at any time.

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

7 Tricks to Staying Positive When Things Get Tough

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7 Tricks to Staying Positive When Things Get Tough

To be your best right now is very tough. There are lots of people complaining and upset, while some are thriving in adverse situations. They need help to achieve progress in life. You may think life is unfair after dedicating your time to working hard to be your best, but all seems not to work.  All we need to learn is to be more resilient and transform all the negative energy into what we can control and create positive outcomes toward those things we desire. We may find it hard because of our business struggles, relationships, and health. However, we need to understand that it is necessary to realize that conserving a clear mindset helps our thoughts and well-being. It also helps us get through difficult situations. This post will discuss tips on overcoming those bad days, setbacks, and challenges with a positive mindset. Tips To Stay Positive In Life Challenges Below are six tips to stay positive when life seems complicated. 1. Know Your Strength Understanding how you react to things around you dramatically impacts how you will handle challenges when they come around. Understanding your area of strength and what you can take will positively affect your well-being. Always ensure you guide your thoughts; otherwise, look for areas you need to improve in your life. When you examine yourself and identify those areas that make you feel bad about yourself, write them down in your notes. When you have it handy, it is time to work toward dealing with them. Doing this will help you stay positive and calm to deal with the chaos you may encounter. 2. Always Focus on the Positive Things in life.  We experience challenges daily and cannot escape them. So, how we handle those challenges matters most in life. To stay optimistic, we need to focus on the good aspects of life rather than dwelling on the wrong side. These will help us deal with those years and chaos faster.  Moreover, we should see the good side of our challenges to have a winning mindset. Doing so can teach us a positive attitude toward our mental health. 3. Meditate and Breathe Mindfully. Living and focusing our thoughts while meditating helps bring us peace. We will, therefore, become bright and shine. Though we may find it difficult to stop our thoughts, breathing, and meditation will bring quietness and calmness to our minds. Mindfulness is an act of becoming aware of ourselves and our environment. It helps you have positive thinking that lies within your emotional resilience. You can practice these meditations, breathing, and many more. Anytime you meditate, that is the time to ask yourself how to be positive in any situation. It will help you fight to stay positive. 4. Be Grateful  It would be best if you were grateful for being able to face the challenges themselves. Amid every adversity, you will become stronger. It will help you realize more about who you are. To show attitude, you need to have a note where you will pen down some of those things you are grateful for. Let it be your morning routine that will help resonate your day on a fresh note. Besides, it isn’t easy to be grateful for challenges, but it is necessary to recognize those good times in our lives and be happy. We must remember and be thankful for so many things that have happened. We should sit back, look through, and appreciate ourselves for all those achievements we had in the past. We should also focus on the good things we understand about people around us and our family members. 5. Connect with Positive People Choosing your company is crucial to staying upbeat. It helps build your self-esteem and makes you stay happy always. People with a negative mindset will influence you negatively.  They tend to make you angry and always see the impossibility of your challenges, so you have to keep yourself away from them to live a healthy and fulfilling life. 6. Be Happy Happiness is what fuels life. It is a state of being joyful and living a fulfilled life. Anytime you face challenges, ensure you make yourself happy. You have the power to make yourself comfortable amid circumstances that are beyond your control. You may face challenges, such as losing your job, losing someone, or having other life issues. Focusing on the possibility of conquering those challenges will help me achieve a positive attitude.  To stay positive when you face chaos, listen to your favorite music. Music can help you soothe relief, believing you will overcome those challenges.  7. Be Kind to Others As you know, treating others well positively impacts their life. Whenever you show kindness to people, it will surely return to you. To stay positive, you should help the people around you, share their joy, and build a strong relationship with them. Showing kindness to others will help you know more about the good things life offers. It has a way of making you feel better and good. Final Thought In life, what we put in will resonate with us. In the face of challenges, we should understand that it helps us become more assertive. Staying optimistic will help us conquer issues that may confront us.  With the above tips, stay optimistic amid adversity. Feelings of sadness are norms, so you must accept that these feelings are temporary, not permanent, so you must take them and stay positive. Even when the pieces of life’s puzzle don’t fit, focus on remaining positive.