Health Hub

03/09/2022

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10/08/2022

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10/08/2022

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GETTING RID OF COLD THIS RAINY SEASON
The rainy season here as it brings some kind of relief from the scorching heat of summer.

Below are the best tips to help you stay fit during this rainy season:

1. Take hot drinks such as hot tea, vegetable soup, ginger tea, etc. to keep the body warm always. Also, consider a hot pepper soup garnished with herbs and other healthy spices that rejuvenates and cleanses the system to help you from catching a cold. This will also save you from getting any kind, of infection occurring due to a sudden change of temperature in the body.

2. Maintaining a good hygienic lifestyle will also help boost your immune system to fight germs and fleeting diseases that might attack your white blood cells whose major work is s to protect the body against diseases; cold inclusive. Avoid eating street-side food or water to guard yourself against getting typhoid and again, drink lots of healthy fluids to constantly wash toxins off your system.

3. Get properly covered – The most effective way not to get sick during the rainy season is to wear the type of clothing that suits you against the cold. This includes getting a handy umbrella handy for emergencies, a raincoat or hooded jacket, and waterproof shoes and clothing that keep you warm as well. If you have a complete set of rain-repulsing items, your chances of getting sick decrease.

4. Intake of fruits and vegetables should be on the rise this period. Vitamin C is a common element in most fruits that decrease C is an important antioxidant that the body uses to keep you strong and healthy. Vitamin,n C is used in the maintenance of bones, muscle, and blood vessels. Vitamin C also assists in scheduling the formation of collagen and helps the body absorb iron. Vitamin C is found naturally in vegetables and fruits, especially oranges and other citrus fruits. Vit C is also available as natural dietary supplement and chew-able tablets and they help fight cold always.

5. Do not enter air-conditioned room with wet hair and damp clothes to prevent getting viral fever or cold and cough. Go for a shower immediately if you get wet in the rain to protect yourself from cold and other infections. More so, for those who work mostly in air-conditioned environs (offices), this period may be a time you want to regulate how low or high you leave that AC on while working. Depending on your body system, ensure to regulate the temperature to what your body can accommodate. If your system doesn’t like air-conditioned alternative ways to improve and keep warm while at work. E.g. take hot tea, avoid drinking chilled drinks or water and constantly keep pullovers handy to keep warm when necessary.
aircon






Your health, your responsibility

05/08/2022

Drink Water First Thing in the Morning! Here’s 10 Amazing Benefits You Get


1. Drinking water first thing in the morning immediately helps rehydrate the body.
Your six to eight hours of sleep is a long period to go without any water consumption. Drinking two or three glasses of water right when you wake up is a good way to rehydrate your body quickly.
It also helps you with moving the lower bowels for regularity in the mornings.

2. Drinking water first thing in the morning increases your level of alertness.

3. Drinking water first thing in the morning helps fuel your brain.

4. Drinking water first thing in the morning can help you fight sicknesses and strengthens the immune system.

5. Drinking water first thing in the morning helps get rid of the toxins in your body.

6. Drinking water first thing in the morning jump-starts your metabolism.

7. Drinking water first thing in the morning reinforces healthy weight loss.


8. Drinking water first thing in the morning improves complexion and skin radiance.

9. Drinking water first thing in the morning prevents kidney stones and protects your colon and bladder from infections.

10. Drinking water first thing in the morning promotes the growth of healthy hair.

Your health your responsibility

02/08/2022

Hydrotherapy(Water therapy)

Hydrotherapy, or water therapy, is a complementary therapy that uses water for health purposes.

Depending on the industry and use, some may also refer to the treatments as aquatic therapy, water therapy, or hydropathy.

There are many uses for different types of hydrotherapy, including treating joint pain with water exercises and easing muscle stress with cold or hot showers or baths.

People should always discuss hydrotherapy with a doctor or physical therapist before adding it to a treatment program.

What is hydrotherapy?

Water therapy uses either hot or cold water, with the water pressure and flow varying among treatments. The intention is to ease both physical and mental symptoms.

Drinking certain measures of water as a daily routine is also a good way of treatment as it flushes Impurities out of the body which would have stored up and causes diseases or sickness in the body.







Your health your responsibility

29/07/2022

Powerful Daily Routine for a Healthier Life

Daily Routine for an Organized Life

1. Make Your Bed
Prepare for the day by making your bed. It’s a quick chore that will put you in a productive, organized frame of mind.

2. Have Your Equipment and Clothes Laid out the Night Before
If you like to work out, the morning is the best time to do it! It will leave you feeling full of energy and will give you a sense of accomplishment before you leave the house. Whether you like to go for a walk, take a gym class, or do yoga in your bedroom, make sure that you have all the equipment and clothing you need, laid out and ready the night before.

3. Wipe Down Large Surfaces
After your morning shower, spray down and wipe the largest surfaces in your bathroom. It’s much easier and more fun to do mini-cleans throughout the week than to wait until the weekend!

4. Put Everything Back Where You Found It
When you’ve made your breakfast, put everything back exactly where you found it, as this makes everything easier the morning after. If you notice that you are running low on a grocery item, add it to a list you can take with you next time you pass the grocery store.

5. Run Through a List of Essential Items
Before you leave the house, run through a list of your essential items, such as your wallet, employee badge, water bottle, and so on. Keep a list of these items near your front door so you can quickly check your purse or bag before heading out the door as part of your daily routine.

6. Prioritize Your Tasks
Make a list of tasks and decide whether they are important, urgent, both, or neither. Start with urgent and important tasks, move on to the important and non-urgent tasks, then tackle the unimportant but urgent jobs.



7. Prioritize Your Emails
Before you start your day, spend 10 minutes prioritizing your e-mails. Get into the habit of deciding which ones need your urgent attention, which is important, which are both, and which are neither.

Check your e-mails every couple of hours rather than every few minutes because frequent interruptions will impair your concentration and productivity.

8. Keep Your Finances on Track
Take a couple of minutes to keep your finances on track each day as part of your daily routine. Check your bank balance and ensure you’re sticking to your budget.

9. Plan for Dinner
Do you need to pick anything up from the grocery store on the way home? Do you need to look up a recipe? This only takes a few minutes, but a bit of planning can save a lot of time later.

10. Clear Your Desk at the End of the Day
Take five minutes to clear your work desk before leaving for your break. It will help you feel more organized when you return.

11. Review Your To-Do List
If you aren’t making as much progress as you hoped, it’s time to rewrite it!

12. Do the Dishes Immediately After Dinner
Otherwise, you might be tempted to sit in front of the TV and get distracted.

13. Do a “Brain Dump”
Doing a “brain dump” is helpful if you tend to lie awake worrying about what you need to do the next day. Once you have written them down, you can go to sleep knowing that you can refer to the list when you wake up.








Take responsibility for your health,prevention is better than cure.



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28/07/2022

28/07/2022

5 BENEFITS OF LIVING A HEALTHY LIFESTYLE

A healthy lifestyle involves both choice and action. The choices you make each day, and the actions you take on those choices, can lead to a healthier lifestyle. Making positive choices in the areas of physical fitness, stress, and nutrition – and then acting on those choices – promotes a sense of better self-worth, happiness and overall well-being.

Below you’ll find 5 benefits experienced when long term health is pursued.

1. Decreased risk of disease. Dis-ease in the body occurs when it’s stressed, nutritionally imbalanced, and/or neglected of self-care. Often times, these occur simultaneously. To bring the body back into a state of balance, it’s essential we begin to adopt more sustainable behaviors. These behaviors are by no means difficult, they’re just different than the ones you currently subscribe to. Remember, life is a practice, not a performance.

2. More life-force energy. It is physically impossible for the body to have optimal energy when inundated with poor quality foods, chemicals, and long term stress. Each of these respond negatively in the body and inhibit its ability to sustain energy levels for extended periods of time. Give the body what it requires and desires, such as wholesome nourishment, sunlight, clean water, and movement, and you will experience a dramatic shift in your daily energy levels.

3. Increased happiness, less depression. The gut contains 100 million neurons and is responsible for secreting major neurotransmitters like serotonin, dopamine, glutamate, norepinephrine and nitric oxide. When we nurture the health of our gut, we invite these feel-good chemicals to be secreted more easily and more frequently, thus influencing the state of our mood.

4. Increased feelings of self-worth. As you begin to experience mood shifts and desirable body changes, you will begin to make self-care a priority. Simple as that.

5. Save money. Leading a lifestyle of healthy behaviors allows for more money in your pocket by increasing work productivity, eradicating doctor visits, and decreasing missed work due to feeling ill and unwell. You’ll have extra funds to do things you love with those you love!

Quite literally, there are infinite benefits one will receive by way of pursuing a healthy lifestyle. I have chosen to showcase these 5 benefits for I feel they are most applicable to the quality of a human being’s life on a day-to-day basis.

Drink water, eat well, move the body, and choose to be grateful for this gift of Life!

Wishes of Wellness,






Take responsibility for your health care, remember prevention is better than cure

Proactive Lifestyle Fitness

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24/07/2022

24/07/2022

HEALTH & FITNESS

Here are 10 rules to keep in mind when striving for healthy living.

1. You need a doctor focused on wellness

“Get a doctor who meets your personal needs, and understands the difference between treating an illness and helping and guiding you through the wellness process,”

You need to find a doctor who will be interested in the steps you’ve taken to prepare for an exam, rather than simply treat a respiratory infection or draw blood for an annual checkup.

2. Food should be a nutrient, not a drug

“Think of your body as a Ferrari. You want to put in the best fuel you can at least 80%–90% of the time,”

People often use food as an anti-depressant, and choose treats with little nutrient value that they think will make them feel better.

The best pre-workout foods

Foods containing high-fructose corn syrup as well as sugar, fat, and taste enhancers can lead to behavioral reactions similar to those caused by drugs such as co***ne.

3. Sleep is as critical as food and water

“If you cannot sleep, you cannot be well,”

Failing to get a good night’s sleep can disrupt a person’s circadian rhythm, which regulates blood pressure and hormones.
Sleep plays a critical role in maintaining properly functioning memory and s*xual performance as well as avoiding weight gain.

a. Your mind and brain need a breather

Taking a few moments out of the daily grind is essential to reduce stress, which makes you vulnerable to illness.

Ways to give your mind and brain a “time out” include breathing exercises and meditation.

You can elicit a “relaxation response” by performing diaphragmatic breathing, in which you hold your breath for a second, then slowly exhale through the mouth while focusing on a word or phrase.

5. An exercise regimen should be balanced

Your regular exercise routine should include a mixture of muscle-building, stretching, and aerobics, which provides cardiovascular conditioning.

A workout regimen have five elements: aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching.

6. Recovery is as important as exercise itself

During exercise, recovery is an essential component that enables the body to adapt to the stress created by exercise, helps restore muscle glycogen, and allows for repair of body tissue.

“If you don’t recover, your pulse rate is going to go up every morning instead of down, and then you’ve got a problem".

Combining high-intensity activity with recovery, or low-intensity periods, proved effective for cyclists.

7. Keep your waist size slim

Waist circumference can give you a better indicator of obesity more so than bodyweight. “If you can keep your waist below 34, you’re probably in pretty good shape,

A waist circumference over 34 means “you’re starting to build enough fat that puts you in danger of developing diabetes, heart disease, or cancer".

8. Be social

Social people are predisposed to better health

“There are health benefits to being prosocial as opposed to focusing socially on the self,” he notes. Social support and expressing love can improve overall resiliency, “and your capacity to give social support also has a tendency to feed back to you and pay dividends to your own health".

9. Keep attainable, realistic goals

Mix some reality into your training plans as well as your aspirations for healthy living.

“Setting goals that aren’t attainable is a recipe for disappointment,”

When setting up a diet or exercise regimen, striving for an A+ rather than a B isn’t the best option.
“Getting a B+ is pretty damn good in healthy living".

10. Think long term, not short

“It doesn’t matter about your weight or fitness a month from now or two months from now; it matters a year or two from now".

Long-term health is more important than setting an arbitrary weight-loss goal for two months from now.
“People take these really short-term outlooks". “They try hard and then quit.”







Take responsibility for your health
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23/07/2022

Here are 20 practical health tips to help you start off towards healthy living.

1. Eat a healthy diet.

2. Consume less salt and sugar.

3. Reduce intake of harmful fats.

4. Avoid harmful use of alcohol.

5. Don't smoke.

6. Be active

7. Check your blood pressure regularly

8. Get tested

9. Get vaccinated

10. Practice safe s*x

11. Cover your mouth when coughing or sneezing

12. Prevent mosquito bites

13. Follow traffic laws

14. Drink only safe water

15. Breastfeed babies from 0 to 2 years

16. Talk to someone you trust if you're feeling down

17. Take antibiotics only as prescribed

18. Clean your hands properly

19. Prepare your food correctly

20. Have regular check-ups








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23/07/2022

What is healthy living?
"Healthy living" to most people means both physical and mental health are in balance or functioning well together. In many instances, physical and mental health are closely linked, so a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living."

Healthy living involves more than physical health, it also includes mental and emotional health.
Healthy living involves more than physical health, it also includes mental and emotional health.

Healthy eating (diet and nutrition)
All humans have to eat food for the growth and maintenance of a healthy body, but we humans have different nutrition requirements as infants, children (kids), teenagers, young adults, adults, and seniors.
For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods. Eventually, they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.

Tips for everyday healthy eating:

1. Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.

2. The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products.
Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet.

3. Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.

4. Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.

5. Healthy snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.

6. Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.

7. Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.

8. Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.

9. Avoid heavy meals in the summer months, especially during hot days.

10 A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their diet.

11. Cooking foods (above 165 F) destroys the most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.

12. Avoid eating raw or undercooked meats of any type.






Take responsibility for your health