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5 Daily Routines that Boost Energy

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What you start your day with will determine how productive you will be. Everyone needs  to complete their daily tasks but finding the right source can be tricky. Asides meals, there are other routines you should consider when going out daily. Here are some important routines that can energise you.

Drinking Water

Drinking the right amount of water arms your body with the necessary fluids to be productive. Your body needs proper hydration to carry out your daily activities and water helps revitalise your body and makes you strong. A glass of water is recommended to start your day. It’s also important to note that drinking water helps with your digestive system, remove, toxins from your system.

Exercises

Every morning, it is important to engage in the right exercises. These morning stretches help loosen stiff muscles, boost odds, and improve your general health. Some exercises that could boost your energy include :

  • Jogging
  • Bicycle riding
  • Walking
  • Breathwork
  • Squatting
  • Push-ups

It’s important to engage in less intense exercises in the morning, 15-20 minutes is enough. Exercises to try out must target the neck and shoulders.

Eat a Healthy Breakfast

Morning meals are a good way to boost your energy. Those who skip meals might find themselves having low energy levels. Consider incorporating meals rich in carbs and protein. Ideal meals to consider include :

  • Eggs
  • Avocado
  • Bananas
  • Vegetables

Aside from regulating your blood sugar level, this meal will keep you strong throughout the day.

Read Also : 5 Fruits You Didn’t Know Help With Weight Loss 

Exposure to Sunlight

Exposure to natural sunlight helps regulate your circadian rhythm amongst other health benefits. Moreso, It’s advisable not to spend more than 15 minutes under the sun. The time duration to stay  inside the sun ranges between 10 and 15 minutes. You can enjoy a walk in the sun or just have a cup of coffee outside. The right amount of sunlight can also provide vitamin D, which is great for your general health,helps reduce stress and improve mood. Also, vitamin D helps improve bone management and cardiovascular health.

Proper Planning

You could also boost your energy levels by planning before leaving home. Some minutes of planning can reduce stress and increase your energy. There are numerous ways to go about it, by jotting down your to-do list and properly organising your daily schedules. This is ideal because it gives you a sense of direction and motivates you to carry out your task. By outlining your task with a detailed plan, you will have the proper strength and feel more comfortable.

Final Thoughts

By including these simple habits into your morning routine, you can set yourself up for a productive day. They can positively impact your well-being, leading to a more balanced life.

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Health

Which Fruits Are Highest in Calcium?

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When it comes to calcium, most people immediately think of milk, cheese, or yoghurt. But if you don’t consume dairy or just want variety, certain fruits can help fill the gap. While they won’t match dairy in calcium content, these fruits can contribute meaningfully to your daily needs.

Why Calcium Matters

Calcium isn’t just for strong bones and teeth. It also keeps muscles working properly, supports nerve function, and helps maintain a steady heartbeat. A consistent intake is essential at every stage of life, especially for growing children, women over 30, and older adults who face higher risks of bone loss. Here are some fruits that deliver calcium

Oranges

Oranges are widely available in Nigeria and more than just a source of vitamin C. A medium-sized orange contains around 60 mg of calcium, and fresh juice, particularly fortified versions, can provide even more.

Figs (Fresh and Dried)

Figs are among the top fruit sources of calcium. Five fresh figs offer roughly 90 mg, while half a cup of dried figs can reach about 120 mg. They also provide fiber and potassium, making them a wholesome addition to snacks or breakfast bowls.

Blackcurrants

Though less common locally, blackcurrants are worth noting. 100 grams supply about 55 mg of calcium and antioxidants that support overall health.

Kiwis

A cup of sliced kiwis contains approximately 35 mg of calcium. They also provide vitamin C, which helps the body absorb calcium from other foods.

Mulberries

Mulberries contain roughly 39 mg of calcium per 100 grams. They are also rich in iron and vitamin K, both of which work alongside calcium to maintain strong bones.

Papaya (Pawpaw)

Papaya is a staple in Nigerian markets and households. 100 grams provides about 30 mg of calcium. It’s refreshing on its own or paired with a splash of lime for breakfast or snacks.

Tangerines

Tangerines contain around 37 mg of calcium each. They are easy to carry, naturally sweet, and a convenient way to get a small calcium boost between meals.

Making Fruits Work for You

Fruits alone won’t meet your daily calcium requirement. However, when combined with vegetables, beans, or fish, they help you get closer without relying solely on dairy. For Nigerians, enjoying seasonal fruits like pawpaw, oranges, or tangerines is a simple and tasty way to support bone health.

 

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Easiest Ways to Boost Dopamine Naturally

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Dopamine is a brain chemical that drives motivation, focus, and the sense of reward. Low levels can contribute to fatigue, reduced drive, and in some cases, depression. Fortunately, there are natural ways to support dopamine production without supplements or medications.

Move Your Body

Physical activity is one of the most effective ways to increase dopamine. You don’t need hours at the gym, brisk walks, dancing in your living room, or even light jogging around your compound can help. What matters most is regular movement, not intensity. Over time, consistent activity helps maintain healthy dopamine levels.

Eat Foods That Support Dopamine

Certain foods contain tyrosine, an amino acid essential for dopamine production. Beans, groundnuts, eggs, chicken, fish, and soy are excellent choices. Fruits such as bananas and avocados can also support dopamine naturally. Diets high in sugar and heavily processed foods, on the other hand, may interfere with dopamine regulation.

Prioritise Quality Sleep

Adequate rest is vital for dopamine balance. Research shows that dopamine levels rise in the morning but drop significantly when sleep is inadequate. Aim for seven to eight hours each night. Establish a consistent sleep schedule and reduce screen time before bed to improve quality rest.

Get Natural Sunlight

Exposure to sunlight helps the brain produce dopamine and supports vitamin D levels, which are important for brain function. Spending 15 to 20 minutes outdoors in the morning or late afternoon is sufficient to stimulate production. Even sitting by a bright window can help on cloudy days.

Achieve and Acknowledge Small Goals

Dopamine increases when you complete tasks or achieve goals. Break larger projects into smaller steps and celebrate milestones along the way. This could be finishing a work task, completing a week of workouts, or sticking to a healthy eating plan. The satisfaction reinforces positive motivation.

Foster Social Connections

Interacting with friends and family, sharing laughter, and offering support to others all trigger dopamine release. Strong social connections are not just enjoyable; they actively influence brain chemistry and overall wellbeing.

Maintaining healthy dopamine levels is about balance, not constant stimulation. Incorporating movement, nutritious foods, sufficient sleep, sunlight, achievable goals, and meaningful social connections into your daily life can naturally support motivation, focus, and overall mental health.

 

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Health

Early Signs of Alzheimer’s You Shouldn’t Ignore

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Many people dismiss forgetfulness as a normal part of ageing, but when memory lapses begin to disrupt daily routines, they may point to something more serious. Alzheimer’s disease, the most common cause of dementia worldwide, affects millions each year. As Nigeria’s elderly population continues to grow, recognising the early signs is becoming more important for families who want to provide timely care and support.

Persistent Forgetfulness

Misplacing household items is normal. Concern arises when someone repeatedly forgets important dates, asks for the same information several times, or struggles to recall events that just happened.

Difficulty With Familiar Tasks

Cooking a well-known meal, managing household finances, or following the steps of a regular chore can suddenly feel confusing. These are not new challenges but tasks that used to be second nature.

Disorientation With Time and Place

People may lose track of dates, seasons, or where they are. In some cases, they may think they are in a different year or feel lost in a familiar environment.

Language and Communication Problems

Alzheimer’s can affect speech. A person might struggle to find the right words, lose track of conversations, or repeat the same questions without realising. Over time, this makes social interaction increasingly difficult.

Poor Judgment

Unusual decision-making can be another early warning. Examples include giving away large amounts of money, neglecting self-care, or showing a lack of awareness in situations that once seemed routine.

Withdrawal From Social Life

When following conversations becomes difficult, some people begin to avoid gatherings, hobbies, or close friends. This withdrawal is sometimes misunderstood as depression or shyness.

Mood and Personality Changes

Sudden irritability, suspicion, or a loss of interest in long-enjoyed activities may be linked to changes in the brain, not simply “bad moods.”

Medical experts stress that these signs alone do not confirm Alzheimer’s. However, they are strong reasons to seek evaluation by a doctor. In Nigeria, where many people delay health checks until symptoms worsen, spotting these changes early is critical. While there is no cure yet, recognising the warning signs promptly allows for treatment, lifestyle adjustments, and stronger family support. These steps that can greatly improve quality of life.

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