You want to know a truth? If you don’t take care of your MENTAL HEALTH, everything else suffers – your family, your job, your dreams, your goals, your physical and spiritual health, and even your financial status. Everything ropes around your MIND – how you think, how you perceive life to be, how you respond or react to things that happen to you. It’s all in your MIND, and you need to protect the core of your mind – your mental health.
Here are FIVE ways to protect and improve your mental state:
BUILD GOOD RELATIONSHIPS: Connect with great people who support you, cheer you on, empathize with you, and share life with you with little or no judgments. Invest in positive friendships, encourage healthy relationships at home and in the office with family and colleagues. Your mental health will thank you for this.
LEARN NEW SKILLS: When you are open to unravelling more of what you are capable of doing on this earth, you boost your self-esteem and also surprise yourself pleasantly, which in turn boosts the state of your mind and improves your mental health. So try a new skill today. It doesn’t have to be hectic or difficult. Just try something you believe you will enjoy learning. Go for it.
PRACTICE GRATITUDE: Yes! We talk a lot about gratitude on this blog, because without gratitude you have no functioning soul. You are just existing, occupying space in a crowded world without meaning or purpose to why you are hear. Nihilism creeps in and begins to question your right to exist. All of these happen because you are not tapped into gratitude. Gratitude is like a pill that cures all diseases. Your life is full and meaningful with joy when you understand the importance of gratitude. Also, practice mindfulness.
EXERCISE: Exercise takes care of your body and your self-esteem, and also your health. The benefits are endless. You are in top shape physically, health-wise and mentally when you exercise, so find what works for you and stay consistent. Don’t forget to take brisk walks.
GIVE TO PEOPLE: When you help others, when you sow into people’s lives – without any hope of a pay-back, you release yourself to a kind of peace that surpasses understanding – the God kind. And this lifestyle has the potential to improve your state of mind. Givers are the happiest people in the world.
A healthy life makes everything beautiful. We want to be healthy and live a long and happy life. To achieve this, we have to set goals and meet our health targets.
What are your health goals for 2023?
Let’s help with a few suggestions:
Be Specific: Understand exactly what you want to achieve.
Are you watching your cholesterol? Do you want to lose tummy fat? Are you
looking to lose weight? Schedule the right meal plan to achieve what you want.
Speak to a dietician.
Understand how calories work: It is not a myth. Nutrition
plays a big role in your health journey, and so does calories. Understand food
and the nutritional value of what you are eating. Count your calories.
Get an accountability partner: You need someone to remind you
why you are doing what you are doing. You are going to lose steam at some
point, and you would be grateful for the support and motivation of your
partner.
Think of the benefits: Good health is everything. Remind
yourself constantly that you are doing this to look and feel good. It is worth
it. You can also put stickers around your house to lift your spirits and keep
you focused.
Have a routine: It can be a Morning or Evening routine, but have a routine your body can get used to. When you develop healthy habits, it is easier for your body to follow through.
What you eat is who you are. Food has the power to affect everything you do and how you do it. Food affects your brain, your mood, and your appearance.
The food you eat and the mood you are in are connected. So what
are you eating? And how is the food you take affecting your mood and your life?
As you strive into a new day (everyday), here are a few
mood-positive meals you should consider:
OATS: Oats are a whole grain that can keep you in good spirits all morning. They’re an excellent source of fiber. Fibre promises better mood and energy levels. This is attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability.
NUTS and SEEDS: Nuts and seeds are high in plant-based proteins, healthy fats, and fiber. Nut intake is linked to lower depression (of up to 23%). Nuts are good sources of zinc and selenium.
COFFEE: The world’s famous drink makes you happier too! Caffeine prevents tiredness, therefore increasing alertness and attention. It also increases the release of dopamine and norepinephrine which are mood-boosting.
BEANS: Excellent source of B Vitamins, beans is full of feel-good nutrients.
BANANA: Bananas contain prebiotics – and excellent source of fibre that feeds healthy bacteria in your gut, Also high in Vitamin B6, it allows for stable blood sugar and better mood control.
VEGETABLES: Of course! Boost your brain health and over-all health by having as much vegetables in your meals.
GREEN TEA: This contains mood-boosting nutrients like L-theanine, an amino acid that helps fight anxiety.
CHIA SEEDS: You can simply sprinkle chia seeds in your meals. They are very versatile. They are a plant-based source of omega-3 fatty acids, and contain a wealth of additional nutrients like protein, fibre, calcium and iron. This mood boosting food is also a good source of magnesium. Chia seeds is nature’s relaxant mineral, and it can help stress and anxiety.
If you change your eating habits for the better, you should see a big difference in just 28 days. Yes, it’s actually possible! What we eat can affect all the processes in the body, including cell regeneration, inflammation, digestion and sleep. So it’s no surprise that after even as little as 28 days of eating well you can expect to not only look better, but feel a whole lot better, too.
But before we talk about the benefits of healthy eating, what does it really mean to eat healthy?
Healthy eating includes consuming high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals and water in the foods you take in while minimizing processed foods, saturated fats and alcohol. It’s also important to focus on diet quality. The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.
Healthy eating has so many benefits. You may find that moving more and eating better could help you keep up with the demands of your busy life and be there for the people who depend on you.
Adopting new, healthier habits may protect you from serious health problems like obesity and diabetes. New habits, like healthy eating and regular physical activity, may also help you manage your weight and have more energy.
Generally, for adults, here are the main benefits of eating healthy:
May help you live longer
Keeps skin, teeth, and eyes healthy
Supports muscles
Boosts immunity
Strengthens bones
Lowers risk of heart disease, type 2 diabetes, and some cancers
Supports healthy pregnancies and breastfeeding
Helps the digestive system function
Helps achieve and maintain a healthy weight
Looks like it’s worth it to me! So, why not try develop a healthier eating habit starting today and you’ll be glad you did!
Today, let’s talk about our morning routine, because let’s face it, many of us can improve on this one.
The truth is that your mornings dictate your entire day. By practicing a healthy morning routine, you can increase your productivity, decrease stress, boost happiness and more. Sometimes rough days feel unbearable, so I always try to get through my days by practicing one of these. No more excuses… time to take action!
1. Drink A Glass of Water
If you wake up feeling tired or sluggish you might be dehydrated. Try leaving a glass/bottle of water on your nightstand the night before, so you can drink it the next morning. It’s an easy wellness hack that can save your mornings.
2. Move your body
There’s something about the satisfaction and confidence that comes from an accomplishment complete before most people get out of bed. Run, work out, take an exercise class, or simply stretch. The tip here is just to move; anything to get your blood flowing.
3. Start Your Day with Positive Affirmations
It gets me in the zone for the day, and I feel inspired and ready to conquer. Make it easy: Choose your affirmation the night before and write it down so all you have to do is read it in the morning, or say the same thing each day.
4. Get Outside
Whether you’re walking your kids to school, or just walking yourself (or sipping coffee on your balcony–whatever floats your boat), start your day with a little time outdoors, and it just might change your life too.
5. Change your Morning Phone Habits
The key to having it really impact your life is to resist reaching for your phone as soon as you wake up. You are in charge of your morning, so eliminate everyone wanting things from you or social media playing with your emotions.
6. Eat a Healthy Breakfast Every Day
Find something you like to eat and stock up. Build a new routine where you start the day with good food every day. Within one week you will be hungry for breakfast.
Ever since the launch of the “Hygiene First – My New Habit” Campaign, I have been inundated with a lot of questions about the inspiration behind it.
First off, I want to thank you all for your support and encouragement. It means a lot to me that the feedback from everyone has been very positive. I’m glad that we all recognize the importance of practicing good hygiene in our homes and communities.
So, back to my inspiration. I was recently asked this question in an interview with ThisDay and I want to share that response with you today. Here it goes:
I could name several habits we collectively practice that got me seriously thinking about this, but the most important thing that struck me is this: we’ve settled for less as a people. We don’t demand better because we don’t even know that we deserve better in our society. We’re not paying attention to certain actions, which eventually become our habits and have huge consequences on our lives. There’s something fundamentally wrong with our thought process that needs to be fixed.
The whole essence of this campaign is to awaken our consciousness
about our personal and community hygiene. We want people to pay better
attention to the habits that affect our health and environment and make better
choices. It starts with our behavior. We want everyone to know that the
cleanliness of our environment is not someone else’s responsibility. It is our
collective responsibility as Nigerians to put in the work and achieve clean and
healthy communities that we’re all proud of.
Several years ago, I earned a bachelor’s degree in Environmental Studies from the University of Calabar and I didn’t know while studying that I’ll end up running a national campaign on hygiene. The need for this is urgent and its benefits would be widespread.
With so much going on in our world right now, it’s easy not to recognize small wins and blessings that keep our lives going. The news has been awash with reports about the Coronavirus pandemic and other related tragedies and it is so easy to feel small in the bigness of all of this.
But guess what? It’s a new month! We made it to June 2020. That’s something to be grateful for.
So, my happy new month message to you all is this: We all need time to take a breath and remember that there is still so much good happening. Take some time to reflect, practice self-care, be grateful for life and do something good for yourself. These actions help you guard your peace and prevent you from feeling drained.
The current tensions and injustices happening in our world right now might be overwhelming, but there are many ways that we can respond. As you make your voice heard, don’t forget to guard your peace.
I’m a firm believer that the resolve to have a healthier and cleaner environment is a collective responsibility we all share. Our actions, good or bad, affect us all and there is no better time than now to make that conscious decision to do things right.
It is on this premise that I’m happy to introduce the “Hygiene First – My New Habit” campaign, an initiative of the Extended Hands Foundation which seeks to put hygiene at the center of our national culture.
Our goal is to inspire a long-term and purposeful lifestyle change among Nigerians which would stimulate personal and community hygiene as a tool for preventing person-to-person transmittable diseases, and improve the sense of pride we feel about our nation.
With the Coronavirus sweeping across the world and infecting many at an alarming rate, one common thing people are looking into is is ways to boost their immune system.
On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. Multiple research studies have proven the effectiveness of antioxidants to neutralise and eliminate free radicals from the bloodstream in a bid to keep your body functioning optimally. The immune system prevents countless diseases and cures infections. However, sometimes it needs a little help. Eating a diet rich in antioxidants can provide that extra boost.
The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues. Don’t forget whole grains, nuts, seeds and beans are awash in these potent compounds, too. In addition, consuming green tea, garlic, ginger, onions and turmeric are not only good anti-inflammatory foods, but also contain antioxidants that boost your immune system.
These foods are by no means a cure to any kind of virus infection. They make your body stronger and better able to fight diseases, so, incorporate them into your diet not just during this pandemic but always.
Practical tips to get ready, without hitting the panic button.
It’s safe to say ‘CoronaVirus’ is the trending topic in the world right now. It’s been declared a pandemic. A lot of major cities in the world are enforcing shut-ins and curfews and the outbreak is forcing lives to a stand-still.
So, what does this mean, for us?
According to Nicholas Kristof of New York Times, some epidemiologist has given their best case outcome for the virus.
“The best case is that the virus mutates and actually dies out,” said Dr. Larry Brilliant, an epidemiologist who as a young doctor was part of the fight to eradicate smallpox. Brilliant was a consultant for the movie “Contagion,” in which a virus evolved to become more deadly, but that’s the exception. “Only in movies do viruses seem to become worse,” he explained.
Two other lethal coronaviruses, SARS and MERS, both petered out, and that is possible here. “My hope is that Covid-19 will not survive,” said Dr. Charles G. Prober, a professor at Stanford Medical School.
Several countries have shown that decisive action can turn the tide on Covid-19, at least for a time. China, astonishingly, on Thursday reported not a single new case of domestic transmission. While China is still vulnerable to a second wave, it has apparently shown that the virus can be squelched.
coronavirus
Basic protective measures against the new coronavirus
Most people who become infected experience mild illness and recover, but it can be more severe for others. Take care of your health and protect others by doing the following:
Wash your hands frequently Regularly and thoroughly clean your hands with an alcohol-based hand rub or wash them with soap and water.
Why? Washing your hands with soap and water or using alcohol-based hand rub kills viruses that may be on your hands.
Maintain social distancing Maintain at least 1 metre (3 feet) distance between yourself and anyone who is coughing or sneezing.
Why? When someone coughs or sneezes they spray small liquid droplets from their nose or mouth which may contain virus. If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person coughing has the disease.
Avoid touching eyes, nose and mouth Why? Hands touch many surfaces and can pick up viruses. Once contaminated, hands can transfer the virus to your eyes, nose or mouth. From there, the virus can enter your body and can make you sick.
Practice respiratory hygiene Make sure you, and the people around you, follow good respiratory hygiene. This means covering your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately.
Why? Droplets spread virus. By following good respiratory hygiene you protect the people around you from viruses such as cold, flu and COVID-19.
If you have fever, cough and difficulty breathing, seek medical care early Stay home if you feel unwell. If you have a fever, cough and difficulty breathing, seek medical attention and call in advance. Follow the directions of your local health authority.
Why? National and local authorities will have the most up to date information on the situation in your area. Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also protect you and help prevent spread of viruses and other infections.
Stay informed and follow advice given by your healthcare provider Stay informed on the latest developments about COVID-19. Follow advice given by your healthcare provider, your national and local public health authority or your employer on how to protect yourself and others from COVID-19.
Why? National and local authorities will have the most up to date information on whether COVID-19 is spreading in your area. They are best placed to advise on what people in your area should be doing to protect themselves.
Protection measures for persons who are in or have recently visited (past 14 days) areas where COVID-19 is spreading
Follow the guidance outlined above by WHO.
Stay at home if you begin to feel unwell, even with mild symptoms such as headache and slight runny nose, until you recover. Why? Avoiding contact with others and visits to medical facilities will allow these facilities to operate more effectively and help protect you and others from possible COVID-19 and other viruses.
If you develop fever, cough and difficulty breathing, seek medical advice promptly as this may be due to a respiratory infection or other serious condition. Call in advance and tell your provider of any recent travel or contact with travelers. Why? Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also help to prevent possible spread of COVID-19 and other viruses.
