Wellness Hub

16/04/2021

The services of public health workers professional and trainees who can also be involved in reducing the impact of health hazards related to work and environment is urgently needed in portharcourt either you have a degree in a health related discipline or you are a person with passion for humanity, you can be absorbed as due training will be made available in the first 6months

12/03/2021

A Company in Port Harcourt is looking for personal that will work as Sales Representatives to help sale the company services.

17/02/2021

The services of public health workers professional and trainees who can also be involved in reducing the impact of health hazards related to work and environment is urgently needed in portharcourt either you have a degree in a health related discipline or you are a person with passion for humanity, you can be absorbed as due training will be made available in the first 6months.

16/02/2021

We are currently recruiting for health workers and facilitators who are passionate about health and humanity.
To apply
Send name, qualifications, location and phone number to 0904 525 5674 or CV to wellnesshub247@gmail.com

13/09/2020

Wellness at the work place.

Here are ten simple ways to prioritize wellness at work:

1. CREATE AN INTENTIONAL WORK SPACE
You may or may not have much control over where your office is located and how it’s set up, but workplace wellness begins with our workplace environment. We’re best able to set ourselves up for healthy practices at work when our office environment supports positive working conditions that help us stay inspired, focused and productive.

Think about how you work best: Do you need a quiet space? Plenty of light? Do you need desk space to write on, a place to easily access paper files or documents? Are you most focused if you’re facing a wall, or most inspired if your desk positions you to look out a window?

Though it seems simple, intentionally setting up your workspace to increase focus and productivity can significantly reduce workplace stress down the road.

2. PRIORITIZE AN ERGONOMIC SET-UP
Working long hours at a desk with improper posture can (and mostly likely will) wreak havoc on your body over time.

It’s best to set up your desk, chair (or yoga ball), monitor and keyboard in ergonomically correct positions. This interactive workspace planner helps determine how your desk should be best positioned for your height. Due to the importance of ergonomic work stations for employee health, many companies and organizations now offer in-house ergonomic assessments to get you set up properly.

If you’re interested and able, and your workplace offers this as an option, a standing desk is ideal—as you may know, sitting is not too good for your health.

3. ADD PLANTS
Whether you’re able to create a full-blown garden at your desk, or you just have one plant in a corner, there are a couple key reasons to add plants to your office space:

Sadly, indoor air is typically much more polluted than the air right outside your office building. But certain plants—like easy-to-care-for peace lilies, rubber plants and spider plants—are great natural air purifiers. Adding them to your workspace can help to remove toxins from the air you’re breathing in.

Exposure to greenery from plants is shown to reduce fatigue, boost creativity and productivity, and may even make you happier! Woohoo!

4. GET UP FROM YOUR DESK REGULARLY
Ughhh, so hard, right? When you’re busy / overworked / rushing to meet deadlines, it’s tough to pry yourself away from the computer, simply for the sake of health.

But ideally (for your health), you should get up from your desk at least every half hour. For some people this feels near impossible, or breaks focus and diminishes productivity, so play around with the timeline works best for you.

It’s helpful to set reminders that prevent you from “forgetting” to get up. For example, set an alarm on your phone for 30 minutes. Even if you just stand up and walk around your office for a few seconds as you’re turning off the alarm, that counts as movement, which is good!

5. 20/20/20 VISION RULE
Computer eye strain is real—and can lead to dry eyes, blurry vision and headaches. When working on a computer it’s a good idea to follow the 20/20/20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

6. CULTIVATE POSITIVE PROFESSIONAL RELATIONSHIPS
Workplace social drama can have a hugely negative impact on your overall well-being. Your colleagues are some of the people you likely spend the most time with in your daily life. Negative relationships in that area can certainly cause stress and discomfort—and even make you feel less comfortable or excited going to work.

Cultivate positive relationships in your workplace by being a kind, courteous colleague who’s known for being a team player and showing kindness and professionalism to everyone.

Don’t start office drama, and don’t encourage office drama—both contribute to a toxic work environment. Though you can’t control how others behave, removing yourself from any unprofessional situation (or speaking up against it) sends a message to your colleagues that you expect professional behavior in the workplace.

Some of the most effective business relationships come from connecting well with others. Particularly if you work closely with your colleagues, make an effort to get to know them—what do they do for fun outside of work, what’s most important to them, what are their professional goals and how can you help them along the way?

7. DRESS THE PART
There’s a saying: Dress for the job you wish you had.

While workplace fashion may seem like a superficial addition to a wellness list, we’ve included it here because of how significantly your external appearance can influence your confidence and how you feel about yourself in the workplace. (And, confidence hugely influences your willingness to take risks that will advance your career.)

Though there’s absolutely nothing wrong with a casual approach to workplace fashion if that’s what works for you, many people find that they feel their best while wearing work clothes that make them feel good and feel the part.

It’s true that what you wear to work can help you feel more professional, productive and, most importantly, more confident—so have some fun intentionally dressing the part if you’d like.

8. PLAN A HEALTHY LUNCH
Workplace lunchtime can be one of the pitfalls of an otherwise healthy lifestyle. If you haven’t planned ahead for your workday lunch, you may find yourself at the mercy of whichever options are available nearby—which, often, are not the healthiest, and not something you’d turn to if you had more choice.

Whether your particular workplace lunch options mean that your best bet for a healthy lunch is to bring one yourself, or if you have other options available to you, be intentional about what’s for lunch each day and how it supports your overall nutrition and healthy eating habits.

It’s helpful to create a weekly meal plan that outlines what you’re eating for lunch each week—this small planning effort ensures you have all the ingredients on hand for healthy lunches.

9. TAKE A WALK
One of the workplace wellness tips that can be most helpful, both physically and mentally, is to get outside during the day to take a walk. Not only does this help boost energy and creativity (particularly in the afternoon!), but it’s all-around good for your health to get some vitamin D and fresh air.

Even if your workplace doesn’t support you taking leisurely strolls at your whim, there are other ways to incorporate walking into your day: suggest a walk-and-talk meeting with a colleague; take a walk on your lunch break; take a phone call while walking.

This can also help you to reach your 10,000 steps each day!

10. KNOW WHEN & HOW TO UNPLUG
Demanding job responsibilities and the increased ability to connect with smartphones, laptops and wi-fi hot spots adds up into something that’s seemingly useful but can actually be quite detrimental: being able to work anytime, anywhere. This is detrimental in that it can lead to working all the time, everywhere.

A healthy work/life balance means different things for different people, but in general it’s a fulfilling mix of both work and play. For some people this means keeping fairly strict 9-5 office hours and then shutting down work and spending time with family or friends outside of that. For some people it means working periods of long, intense hours and then enjoying a longer period of time off.

Work/life balance is not about achieving an exact ratio, but rather finding the mix that works best for you—maintaining a division of work and play that feels balanced and allows you to stay healthy outside of work too.

In addition to knowing how often to step away from your work, it’s also important to know what’s needed to step away: Do you leave your laptop at the office so you’re not tempted to open it up at home? Do you turn off work notifications on your phone? Do you completely cut off communication with the office on a family vacation?

Part of staying fresh and healthy for work is actually stepping away from work as needed too.

Stay put for more.

13/09/2020

NUTRITION
27 Health and Nutrition Tips That Are Actually Evidence-Based
Written by Kris Gunnars, BSc on June 7, 2019
It’s easy to get confused when it comes to health and nutrition.

Even qualified experts often seem to hold opposing opinions.

Yet, despite all the disagreements, a number of wellness tips are well supported by research.

Here are 27 health and nutrition tips that are actually based on good science.

1. Don’t drink sugar calories
Sugary drinks are among the most fattening items you can put into your body.

This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food (1Trusted Source).

Therefore, when you drink soda, you end up eating more total calories (2Trusted Source, 3Trusted Source).

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects (8Trusted Source).

2. Eat nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.

They’re loaded with magnesium, vitamin E, fiber, and various other nutrients (9Trusted Source).

Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease (10Trusted Source, 11Trusted Source, 12Trusted Source).

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism (13Trusted Source).

In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs (14Trusted Source).

3. Avoid processed junk food (eat real food instead)
Processed junk food is incredibly unhealthy.

These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people (15Trusted Source).

They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

4. Don’t fear coffee
Coffee is very healthy.

It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16Trusted Source, 17Trusted Source, 18Trusted Source, 19, 20, 21Trusted Source).

5. Eat fatty fish
Fish is a great source of high-quality protein and healthy fat.

This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients (22Trusted Source).

Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression (23Trusted Source, 24Trusted Source, 25).

6. Get enough sleep
The importance of getting enough quality sleep cannot be overstated.

Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).

What's more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively (30Trusted Source).

7. Take care of your gut health with probiotics and fiber
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.

A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity (31, 32Trusted Source).

Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria (33Trusted Source, 34Trusted Source).

8. Drink some water, especially before meals
Drinking enough water can have numerous benefits.

Surprisingly, it can boost the number of calories you burn.

Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day (35Trusted Source, 36Trusted Source).

The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44% (37Trusted Source).

9. Don’t overcook or burn your meat
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.

However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer (38Trusted Source).

When you cook meat, make sure not to overcook or burn it.

10. Avoid bright lights before sleep
When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin (39Trusted Source, 40Trusted Source).

One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better (41Trusted Source).

11. Take vitamin D3 if you don’t get much sun exposure
Sunlight is a great source of vitamin D.

Yet, most people don’t get enough sun exposure.

In fact, about 41.6% of the U.S. population is deficient in this critical vitamin (42Trusted Source).

If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.

Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer (43Trusted Source, 44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source).

12. Eat vegetables and fruits
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses (50, 51).

13. Make sure to eat enough protein
Eating enough protein is vital for optimal health.

What’s more, this nutrient is particularly important for weight loss (52Trusted Source).

High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night (53Trusted Source, 54Trusted Source, 55Trusted Source, 56Trusted Source).

Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels (57Trusted Source, 58Trusted Source).

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14. Do some cardio
Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health (59Trusted Source, 60Trusted Source, 61Trusted Source).

15. Don’t smoke or do drugs, and only drink in moderation
If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait.

If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.

16. Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils.

It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation (62Trusted Source, 63Trusted Source, 64Trusted Source).

Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes (65Trusted Source, 66).

17. Minimize your sugar intake
Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health (67Trusted Source).

High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer (68Trusted Source, 69Trusted Source, 70Trusted Source, 71Trusted Source, 72Trusted Source).

18. Don’t eat a lot of refined carbs
Not all carbs are created equal.

Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.

Studies show that refined carbs are linked to overeating and numerous metabolic diseases (73Trusted Source, 74, 75Trusted Source, 76Trusted Source, 77).

19. Don’t fear saturated fat
Saturated fat has been controversial.

While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease (78Trusted Source, 79Trusted Source, 80Trusted Source, 81Trusted Source).

New studies in hundreds of thousands of people have questioned the association between saturated fat intake and heart disease (82Trusted Source, 83Trusted Source).

20. Lift heavy things
Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.

It also leads to massive improvements in metabolic health, including improved insulin sensitivity (84, 85).

The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

21. Avoid artificial trans fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (86Trusted Source, 87Trusted Source, 88Trusted Source, 89).

While trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.

22. Use plenty of herbs and spices
Many incredibly healthy herbs and spices exist.

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits (90Trusted Source, 91Trusted Source, 92Trusted Source, 93Trusted Source).

Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.

23. Take care of your relationships
Social relationships are incredibly important not only for your mental well-being but also your physical health.

Studies show that people who have close friends and family are healthier and live much longer than those who do not (94, 95, 96).

24. Track your food intake every now and then
The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.

It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.

Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet (97Trusted Source).

25. If you have excess belly fat, get rid of it
Belly fat is particularly harmful.

It accumulates around your organs and is strongly linked to metabolic disease (98Trusted Source, 99).

For this reason, your waist size may be a much stronger marker of your health than your weight.

Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat (100, 101Trusted Source, 102, 103Trusted Source).

26. Don’t go on a diet
Diets are notoriously ineffective and rarely work well in the long term.

In fact, dieting is one of the strongest predictors for future weight gain (104Trusted Source).

Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.

Weight loss should follow as you transition to whole, nutritious foods.

27. Eat eggs, yolk and all
Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.”

It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people (105Trusted Source).

Additionally, a massive review in 263,938 people found that egg intake had no association with heart disease risk (106Trusted Source).

Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.

The bottom line
A few simple steps can go a long way toward improving your diet and wellness.

Still, if you’re trying to live a healthier life, don’t just focus on the foods you eat. Exercise, sleep, and social relationships are also important.

With the tips above, it’s easy to get your body feeling great every day.

We're committed to being your source for expert health guidance. Come to us in your pursuit of wellness.

13/09/2020

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