YourHealth, YourPriority.

05/03/2023

Flexibility

I can stretch oo, yeah,I can twist my body into any angle, I love my shape, I love the way I walk.

What's flexibility?

Flexibility has been explained in a general perception in the first paragraph but what is flexibility?

Flexibility is the capacity of a joint or group of joints to move freely and painlessly throughout its range of motion.

Although everyone has a different range of flexibility, it is still important to maintain it to keep your joints and entire body healthy.

Still on exercise right?

Most people are surprised that exercise helps one to be more flexible.

Being flexible is beneficial.
Flexibility...
1. Enhances your physical performance.
2. Facilitate the most efficient use of your muscles.
3. Support the entire range of motion of your joints.
4. Boost circulation to the muscles
5. Get more efficiency in performing daily tasks
6. lessen the likelihood of accidents

However, stretching activities regularly is one technique to increase flexibility.

Stretching should be done both before and after exercising, as well as part of a regular exercise regimen.
It's important to stretch even after spending a lot of time in your workplace or sitting for long hours.

What activities are you to carry out to enable your flexibility?

1. Standing Quad Stretch.
2. Standing Side Stretch.
3. Seated Hamstring Stretch.
4. Standing Calf Stretch.
5. Shoulder Stretch.
6. The Forward Hang.
7. Backstretch.
8. Butterfly Groin Stretch

We have seen aerobic exercise, anaerobic exercise, and also what flexibility is.

Why don't you let out your mind to me in the comment section?

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26/02/2023

Exercise Part 3.
(anaerobic exercise)
Anaerobic exercise

Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen.

Many health advantages come from this kind of activity. It’s an excellent approach to increase your cardiovascular endurance, develop and retain muscular mass, and reduce body fat. Anaerobic exercise has to be a regular component of your weekly workout plan in addition to aerobic (or cardiovascular) activity.

if your primary concern is shedding fat, anaerobic exercise is the way to go.

Anaerobic exercises include;
1. high-intensity interval training (HIIT)
2. weight lifting
3. circuit training
4. Sprinting (running) and other forms of strength training.

Effects of Anaerobic Exercise on Your Health

Anaerobic exercise offers a number of health benefits;

1. It strengthens bones
2. It burns fat
3. It boosts muscle development‌
4. It helps to keep muscle mass as you age

How often should one carry out anaerobic exercise?

According to Health line, perform anaerobic exercise like HIIT workouts no more than two or three days each week, always allowing for at least one full day of recovery in-between.

Without requiring additional energy from a different source, aerobic exercise generates energy by utilising a steady flow of oxygen to maintain the current level of activity. Yet, anaerobic exercise forces the body to expend more energy than the aerobic system can supply.

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15/01/2023

EXERCISE 2.

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

Exercise is in different cadres/levels based on sexuality and age group.

In terms of health benefits, the amount of recommended exercise depends upon the goal, the type of exercise, and the age of the person. Even doing a small amount of exercise is healthier than doing none.

Exercise are divided into three namely;

1. Aerobic exercise
2. Anaerobic exercise
3. Flexibility

1. Aerobic exercise is a physical activity that increases the heart rate and the body's use of oxygen. It is the best type of exercise to burn fat and for weight loss. Aerobic exercise also keeps your mind sharp.Aerobic exercise may help lower blood pressure and control blood sugar. It can reduce pain and improve function in people with arthritis.

Here are some examples of aerobic exercise you can carry out at home;

1. Swimming
2. Dancing
3. Running/jogging
4. Walking

Importance of aerobic exercise

1. It helps to control weight.
2. It increase your stamina, fitness and strength
3. It help to stay active and independent as you age
4. It boosts your mood.
5. It reduces the risk of disease

Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.

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Reference:- Mayo clinic

08/01/2023

EXERCISE

Having known the importance of an adequate diet as part of preventing diseases and living healthy.

Don't you think we should move to exercise?
Yes! Exercise.

Not everyone likes the idea of exercising and not everyone sees its benefit.

Even those that see the benefit aren't willing to pay the price.

Exercise can be carried out anytime and anywhere based on your schedule and the environment you live in.

Trekking is an exercise.
Climbing of staircase is an exercise.

Exercise doesn't have to be vigorous before it is called an exercise.

Exercise starts with your willingness and you wanting to push through as you move your limbs.

We would go deeply into what exercise is and how to do it accurately.

Living healthy isn't expensive, it is affordable.

You don't need to be ill before you learn the importance of exercising.

We have various benefits of exercise and they are;

1. Exercise aid in weight management.
2. It lowers blood pressure and improve heart health.
3. It improves your quality of sleep.
4. It reduces feelings of anxiety and depression.
5. Exercise combats cancer-related fatigue.
6. It reduces joint pain and stiffness.
7. It maintains muscle strength and balance.
8. Exercise increases life span.
9. Exercise improves brain function
10. Exercise increase energy level
11. Exercise increases blood circulation

We have general exercise schedule for the whole body.

The good news is that exercise has been scheduled and planned to achieve specific results such as excersising to loose belly fat.

Exercise is very interesting, affordable and fruitful

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PREVENTATIVE HEALTH, FITNESS

01/01/2023

The importance of adequate diet has been made known.
What happens when we don't eat adequate diet? We get malnourished and face the consequences.

Consequences of malnutrition are glaring and brutal.

We discussed two major ones in our previous writeups and some would be revealed in this post.

Remember malnutrition is not something that happens suddenly, rather it built up over time before it became overwhelming.

Here are some consequences;

1. Stunted growth
2. Reduced muscle mass and strength
3.Impaired intellectual(brain) development
4. Weak immune system
5. Malnutrition causes apathy, depression, introversion, self-neglect and deterioration in social interactions
6. Delayed sexual development
7. Hollow cheeks and sunken eyes

How do you overcome this,

Wanting to overcome malnutrition is the first step and I'm happy you are about taking this step.

1.Follow the advice of your healthcare provider
2. Consume balanced diet
3. Stick to the professional plan/diet
4. Stay active or work out
5. Drink enough clean water
6. Eat well cooked food

This all can't be overemphasized.

You have a hand in ensuring to live well.
YourHealth, YourPriority.

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25/12/2022

Importance of Adequate diet

In our last two episodes, we discussed two major challenges of inadequate diet.
Prevention is not just better than cure but cheaper, affordable, advisable and safer than cure.

Preventing malnutrition is majorly a sole responsibility. You should always be responsible for your health because you bear the consequences of your actions.

An adequate diet is however important for the adequate growth and proper functioning of your being.

You are basically what you eat. Our body system varies and the nutrient we need differ per time.

Our body composition and output (the work we do) determine the right amount of nutrients needed.
A bricklayer or someone into rigorous activities needs more energy intake than someone that stays at home or works from home.
Don't compare yourself with anyone.

Within these six classes of food, you need to eat responsibly.

Eat wisely
You are what you eat
YourHealth, YourPriority.

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27/11/2022

OBESITY
Obesity is associated with a higher risk for serious diseases, such as type 2 diabetes, heart disease, and cancer.
Overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health (WHO).
Usually, obesity results from inherited, physiological and environmental factors, combined with diet, physical activity and exercise choices. Obesity can diminish the overall quality of life. You may not be able to do physical activities that you used to enjoy. You may avoid public places. People with obesity may even encounter discrimination.
CAUSES OF OBESITY
1. Genetics
2. Growth
3. Pregnancy
4. Limited sleep
5. Depression can sometimes lead to weight gain, as some people may turn to food for emotional comfort.
6. Environment
7. Health conditions and medications

Obesity has been linked to a number of health complications, some of which can be life threatening if not treated such as;
1. type 2 diabetes
2. heart disease
3. high blood pressure
4. certain cancers (breast, colon, and endometrial)
5. stroke
6. gallbladder disease
7. fatty liver disease
8. high cholesterol
9.sleep apnea and other breathing problems
10. arthritis
11. infertility

A healthier diet, increased physical activity and behavior changes can help you lose weight.

The best ways to prevent Obesity are;
1. Regular physical activity
2. Healthy eating habits

Prevention is better than cure.
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20/11/2022

MARASMUS

Marasmus is a type of protein-energy malnutrition that can affect anyone but is mainly seen in children. You can get marasmus if you have a severe deficiency of nutrients like calories, proteins, carbohydrates, vitamins, and minerals. ‌lack of food and nutrients can cause both the body and mind to suffer. Children with severe marasmus tend to appear tired and bored.
Severe protein and calorie deficiency in children can result in loss of fat and muscle mass. The most common symptom of marasmus is being underweight due to malnourishment.

The main causes affecting all ages include:

1. Poverty and food scarcity.
2. Wasting diseases such as AIDS.
3. Infections that cause chronic diarrhea.
Anorexia.
4. Inadequate breastfeeding or early weaning of infants.
5. Child abuse/neglect.

The external causes of Marasmus are;
1.Visible wasting of fat and muscle.
2. Prominent skeleton.
3. Head appears large for the body.
4. Face may appear old and wizened.
5. Dry, loose skin (skin atrophy).
6. Dry, brittle hair or hair loss.

The best way to prevent marasmus is to eat a healthy, balanced diet, drinking adequate water
Remember, Your health is your priority.

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13/11/2022

KWASHIORKOR.
This is one of the most common deficiencies of protein in children. This deficiency is common in developing countries with high levels of poverty and food insecurity. Kwashiorkor can affect all ages, but it’s most common among children, especially between the ages of 3 to 5. This is the age when many children have recently transitioned from breastfeeding to a less adequate diet — one higher in carbohydrates but lower in protein and other nutrients. People who have kwashiorkor typically have an extremely emaciated appearance in all body parts except their ankles, feet, and belly, which swell with fluid. Most people who are affected by kwashiorkor recover fully if they are treated early. Treatment involves introducing extra calories and protein into the diet.
Children who develop kwashiorkor may not grow or develop properly and may remain stunted for the rest of their lives. There can be serious complications when treatment is delayed, including coma, shock, and permanent mental and physical disabilities. Kwashiorkor can be life-threatening if it’s left untreated. It can cause major organ failure and eventually death.
Symptoms of Kwashiorkor.
1. Diarrhoea
2. Fatigue/tiredness
3. Loss of bone mass

How can Kwashiorkor be treated?
Kwashiorkor can be corrected by eating more protein and more calories overall, especially if treatment is started early. Foods must be introduced and calories should be increased slowly because you have been without proper nutrition for a long period. Your body may need to adjust to the increased intake.
But you don't have to wait till you or the child is diagnosed with Kwashiorkor. Remember, I told you that prevention is better than cure. Instead, of you eating or just giving that child cereal all the time. Incorporate proteinous food into your diet or the child's diet. Kwashiorkor can be prevented by making sure you eat enough calories and protein-rich foods.
Here are some food that is abundantly rich in protein;
1. seafood
2. eggs
3. lean meat
4. beans
5. peas
6 nuts
7. seeds and so on.
Marasmus is also a protein deficiency. The main difference between Marasmus and Kwashiorkor is that kwashiorkor is predominantly a protein deficiency, while marasmus is a deficiency of all macronutrients — protein, carbohydrates, and fats.
I would educate you more on Marasmus in our next episode.
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YourHealth, YourPriority.

30/10/2022

We talked about how our body composition determines how many nutrients we are to consume and whenever our diet is inadequate we tend to suffer for it.

How do we improve our diet?
Yes, I know that is a question you are about to ask.
I'm glad to tell you that, your answers are here

1. Eat Less Starchy Vegetables
2. Eat more homemade food.
3. Eat fruits regularly
4. Reduce your sugar intake.
5. Add more protein to your diet.
6. Reduce your salt intake.
7. Stay hydrated always.

WATER.
Water is one of the six classes of food but the most underrated.
In adults, about 60% of the body is water.
We lose this water through sweat, urination, etc. Therefore a need to regain it.
The major way to regain it is by taking in water daily at a reasonable amount. You should never be dehydrated.
Let's see some of the importance of water in the body system;

1. Water helps regulate body temperature.
2. It helps the brain function well.
3. It helps excrete waste through perspiration, urination, and defecation.
4. It aids in digestion.
5. It helps in nutrient absorption.

Having seen some of the importance of water. You shouldn't go a day without drinking at least 2 liters of drinkable water.
You don't have to love it, just cultivate it.

You are what you eat.
If you want healthy skin, change your diet.
If you want to grow healthy, eat wisely.

YourHealth, YourPriority.

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23/10/2022

Balanced Diet or Adequate diet?.

There is a difference between a balanced diet and an adequate diet.

What is a balanced diet? A balanced diet results when you do not consume one nutrient at the expense of another, but rather get appropriate amounts of all

What is an Adequate diet?
An adequate diet is the required amount of nutrients needed based on the body composition of an individual.

The major difference is that Adequate diet means meeting the total demands of your body needs while a balanced diet isn't.

A healthy diet includes the following: Fruit, vegetables, legumes (e.g. lentils and beans), nuts, and whole grains (e.g. unprocessed maize, millet, oats, wheat, and brown rice).

Each food group has important nutrients.

The amount of each food you need will vary during your life, depending on factors such as how active you are and whether or not you are growing, pregnant, breastfeeding and more.

Our body composition seems different. However, whenever our diet is inadequate, we tend to suffer for it.
There are lot of consequences for malnutrition such as;
1. Weight loss
2. Weak immune system
3. Poor body development
e.t.c.

How can you improve your diet?

See you in the next episode.

, YourPriority

22/10/2022

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