Health

Foods That Keep Your Kidney Healthy

Published

2 months ago

8 July 2025

Tega Ekeri

Most of us don’t think much about our kidneys until a doctor brings them up. But these two quiet workers do far more than we give them credit for—filtering blood, balancing fluids, and clearing out waste day after day. They’re not flashy, but they’re essential. And while you can’t control everything, what you eat plays a bigger role than you might think.

Kidney health doesn’t depend on expensive supplements or trendy diets. It’s about steady, everyday choices. Many foods that support healthy kidneys are already part of your kitchen routine. The key is knowing what helps—and how much.

Fruits that help with hydration

Fruits like watermelon, apples, and oranges do more than satisfy cravings for something sweet. They also keep you hydrated, which makes it easier for your kidneys to do their job. Apples are especially helpful—they’re high in fiber, low in sodium, and generally safe for most people.

Greens are good—with a few notes

Dark leafy vegetables like spinach, kale, or fluted pumpkin leaves (ugwu) are full of vitamins, but they also contain potassium. That’s something to be mindful of, especially if your kidney function is already compromised. You don’t have to cut them out—just keep portions moderate. A serving of cooked greens a few times a week can give you the benefits without overdoing it.

Sweet potatoes: simple and useful

Sweet potatoes are more than comfort food. They offer fiber and important nutrients that help regulate fluid balance and support your kidneys. That said, they’re also high in potassium, so portion size matters—especially if your doctor has raised concerns. For most people, they’re a great, affordable choice. You can bake them, boil them, or add them to soups.

Not all fish are equal—these ones help

Fatty fish like sardines, salmon, and mackerel are rich in omega-3 fatty acids, which help inflammation. Chronic inflammation can strain the kidneys over time, so including fish like these in your meals once or twice a week is a smart move. Grill them, add them to sauces, or cook them lightly with vegetables for a simple, balanced dish.

Garlic and onions: staples with real value

‎They might not steal the spotlight, but garlic and onions can quietly support your health. They help lower blood pressure and cholesterol, both of which are closely tied to kidney function. Low in sodium and potassium, they’re easy to include in almost any dish. Use them as the base for soups, sauces, or stir-fries. They’re one of those ingredients that bring more value the more often you use them.

Berries, when you can get them

Blueberries, strawberries, and blackberries are packed with antioxidants that help protect your cells—including those in the kidneys. They’re low in sugar and phosphorus, making them a smart option for people who need to be cautious. Fresh or frozen, berries work well in oatmeal, yogurt, or as a snack on their own.

Whole grains in balanced portions

Whole grains like millet, brown rice, and oats are usually better than processed grains, but even healthy carbs should be eaten in reasonable portions—especially if you’re dealing with kidney issues. The idea isn’t to avoid them, but to balance them. Combine grains with vegetables or beans for meals that feel filling but still gentle on your system.

Before you make any changes

There’s no shortage of advice about what to eat and what to avoid. But if you’re dealing with kidney concerns—or just want to take better care of them—it’s best to speak with your doctor or a dietitian. Everyone’s needs are different. Still, choosing foods that support your kidneys instead of straining them is always a good start.

Your kidneys don’t need grand gestures—just small, consistent choices. And that kind of care often starts in the kitchen.

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Health

HOW EFFECTIVE ARE BIRTH CONTROL? ‎

Published

5 days ago

3 September 2025

Virtuous Ezebunwa

In the world we live in today, birth control has become common, not only among adults but also among teenagers.

‎This is to prevent unwanted pregnancy among teenagers and young adults who are not ready for parenthood, and also among married couples who do not want more children but also want to enjoy their sex lives as couples.

IUD contraceptive implant

‎This is how effective birth control is, especially birth control injections and contraceptive implants.

According to health experts, birth control methods are up to 99% effective when used correctly.

‎Birth control is the method or medicine taken to prevent pregnancy. This can involve using pills, vasectomy and condoms, and other medically approved methods.

According to the World Health Organization (WHO), as of 2021, there were 1.9 billion women aged 15–49 worldwide. About 1.1 billion had a need for family planning but only 874 million are using modern contraceptives.

‎One of the main reasons for this – some women use it to avoid unintended pregnancies or to stop having more children after reaching their desired family size.

Condom contraceptive

However, birth control methods also have side effects that may affect health.

‎And this includes:

‎1. Irregular menstrual cycles: Taking birth control can frequent your period but it’s a period of time before your hormones get used to it.

‎2. Headaches: There’d be headaches to deal with but that will subside later.

‎3. Breasts Changes such as tenderness or swelling.

‎4. Rarely, hormonal methods can increase the risk of stroke, or heart attack, especially in women with other risk factors.

‎So while you are using any of the birth control methods; condoms, contraceptive implants or even injections, you should pay attention to how your body responds and ask your doctor any important questions.

Birth control methods

‎Birth control, especially the implants, has failed a few women because the implant was not replaced on time.

‎Nevertheless, there are benefits of birth control methods here are:

‎1. It reduces painful periods and cramps.

‎2. Reduces acne by helping the hormones that cause excess oil which results in spots clothing and formation.

‎3. Supports family planning and informed decisions.

‎4. Helps couples enjoy intimacy without constant worry.

‎5. Provides peace of mind for those who are highly fertile.

‎Birth control methods are effective, but it is important to follow a doctor’s guidance. Consulting a qualified gynecologist ensures you get the method best suited to you.

Health

Does a Sprinkle of Sea Salt in Water Make it Healthier?

Published

2 weeks ago

27 August 2025

Ogbu Agbaji

You’ve probably seen posts claiming that a pinch of sea salt in your water can boost your health. From better skin to improved digestion, the trend has been spreading fast. But how much of it is true, and how much is just another wellness fad?

Sea salt contains small amounts of minerals, including magnesium, calcium, and potassium. These are nutrients the body actually needs. A pinch of sea salt, however, provides only trace minerals, too small to noticeably affect your nutrient intake.

It can still have a benefit in certain situations. People who sweat a lot, such as athletes or those living in hot climates, may find that a small sprinkle helps replace electrolytes lost through sweat. Others simply enjoy the flavor, which can make it easier to drink more water and stay hydrated.

Too much salt, even sea salt, can be harmful. High intake can increase blood pressure and strain the kidneys. A light pinch is enough; there’s no need to turn it into a “health tonic.”

At the end of the day, water itself is the real deal. Whether plain or lightly salted, staying hydrated supports your skin, digestion, energy, and overall wellbeing. Sea salt may add a tiny mineral boost or make the water more enjoyable, but it is not a magic solution.

If you like the taste and it encourages you to drink more, go ahead. True health comes from simple habits: staying hydrated, eating well, and keeping a consistent daily routine.

Health

How to Maintain Your Workout Routine While Travelling

Published

2 weeks ago

25 August 2025

Ogbu Agbaji

Travel shakes up routines. Long flights, road trips, and late check-ins often push workouts to the bottom of the list. But staying fit away from home doesn’t need to be complicated; you just need smart adjustments.

Your Bag Can Be Your Gym

You don’t need heavy equipment to stay active. A skipping rope, resistance bands, or even a yoga mat can fit easily into your bag. Ten minutes of skipping in a hotel courtyard or resistance band squats in your room are enough to keep your muscles engaged.

Work Out With What You Find

Not every hotel comes with a fitness centre, but your environment is full of possibilities. Stairs can give you a cardio boost. A corridor works for walking lunges. Park benches are perfect for step-ups or push-ups. At the beach, sand turns a light jog into resistance training.

Short Bursts, Big Results

When your schedule is packed, an hour-long workout is unrealistic. Aim for short, focused sessions instead. HIIT works well on the road: a quick circuit of squats, burpees, and planks can raise your heart rate faster than a treadmill run.

Turn Fun Into Fitness

Exploring on foot doubles as exercise. Walk through new neighbourhoods, cycle instead of taking a cab, or dance the night away at a local spot. It may not feel like a workout, but your body still gets the reward.

Flex Your Routine

Trying to copy your full home schedule often leads to frustration. If you usually train five times a week, aim for three solid sessions while travelling. A few steady workouts matter more than forcing perfection.

Give Yourself Permission to Rest

Travelling can be draining. Jet lag, long drives, or back-to-back events take their toll. Don’t feel guilty if you need a break. Rest is recovery, and your body will thank you when you’re back on track.

Travelling doesn’t have to erase weeks of progress. Stay flexible, keep moving, and you’ll return home without the dreaded “starting over” feeling.