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Healthy Living: 9 Ways To Keep Your Body In Good Health

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Healthy Living: 9 Ways To Keep Your Body In Good Health.

Staying healthy is not hard. Whether you are exercising, improving your diet, or simply maintaining good hygiene practices, it doesn’t have to be complicated at all. In this article, I’ll share with you 9 simple tips you can use to maintain healthy living. You know the best part? This tips will not cost you hours of time, it’s so good even for those with busy schedule!

 

Table Of Content.

  • Eat balanced diet
  • Adequate sleep
  • Stay hydrated
  • Exercise regularly
  • Stress management
  • Reduce screen time
  • Avoid bad habits
  • Healthy relationships
  • Maintain a healthy weight.
  • Conclusion.

 

Eat Balanced Diet: Reason and Tip.

Healthy meal preparation for healthy living by a young woman

Maintaining a healthy body requires that you eat rich meals. This means your food should have varieties of nutrents that will help nourish your organs and tissues improving overall well being. A balanced diet should consist of the main food, fruits, vegetables, etc.

Reason: It improves your overall health, helping you stay energized throughout the day, and minimizes the risk for diseases.

Tip: Add lots of vegetables when cooking and try to eat fruits after meals as they both contain essential nutrients like vitamins, minerals, fibers, needed by your body to stay healthy.

Adequate sleep: Reason and Tip

When you sleep, your body gets the full rest it needs to repair, detoxify, prepare for the next day. It is advised you get a maximum of 8 hours of good night rest to enjoy the benefits of sleep.

Reason: It helps to make you feel better, enhances your memory and focus. It also support growth of cells for replacement of work out cells.

Tip: Maintain a regular sleep pattern such that your body gets used to it. Sleep and wake up at same time everyday.

Stay hydrated: Reason and Tip

60% of your body is made of water therefore the importance of staying hydrated for healthy living cannot be overemphasized. Water not only helps improve skin health but also helps your body do things like digestion, excretion, etc.

Reason: Dehydration causes you to lose focus and have splitting headache. So to avoid this state, drink lots of water and you will remain healthy to work on your goals.

Tip: carry a bottle of water wherever you go and sip water from it regularly.

Exercise Regularly: Reason and Tip

You don’t need to be Usain bolt to enjoy all the benefits exercising gives to the body. A simple 10 mins workout session every morning would do the magic.

Reason: helps strengthen your muscles and bones, maintain weight gain, prevent heart diseases, and improves your mood making you feel energized.

Tip: is there any fun sport activities like dancing, biking, football, you enjoy? Just do it and stick with it.

Stress Management: Reason and Tips

Life gets so busy and most times overwhelming that it makes us sick. Causing stress on both the body and mind leading to health disorders and mental disorders. Knowing how to manage stress is a vital key to healthy living.

Reason: Excess stress causes problems like headache, insomia, and sickness affecting our body and general health. Learning how to manage stress no matter the challenge can help you stay calm and focused.

Tip: Try out different relaxation techniques like meditation, or you can have a good conversation with your loved ones.

Reduce Screen Time: Reason and Tips

The world has gone digital. The global market. It has become very easy to spend lots of hours on screens like TV, phone, laptop, and other electronic gadgets. This can affect your health by causing you headaches and tiredness. It is therefore necessary to put a curb on screen time.

Reason: Too much screen time can strain your eyes, cause you headache, give you bad body posture especially because you stay in one position for hours while on your screen. This can also cause sleep issues making you less active.

Tip: Limit your screen time by deciding to spend specific hours on your phone each day. While at that, make sure you take breaks in between to move your body. This will greatly help with maintaining good health for your body.

Avoid bad habits: Reasons and Tips

Doing bad things is very easy and bad habits can negatively impact your health. It is therefore important you turn from negative habits like smoking, drinking, being a junkie as they can cause damage to your organs and allow for excessive weight gain.

Reason: when you avoid bad habits, you are telling your self and body that you love it so much that you want it to remain strong and healthy.

Tips: Anytime you are tempted to engage in bad habits, remember the long term effects of these habits on your overall well being and desist from such. Make choices that your future self will thank you for.

Healthy Relationships: Reason and Tip

Positive relationship is as good as what you can ever imagine. It helps you boost your mood and manage stress levels. Having good relationship with both friends, family, and loved ones is as important as eating balanced diet and avoiding bad habits.

Reason: When you have those good relationship, it enhances support from loved ones making you feel connected and also helps improve your mental health.

Tip: Hang out with people who value you and make you feel good about yourself. It could be eating out, going to the amusement park or karoke for a fun time. It could also be having great conversation about life and laughing out loud. Whatever it is, ensure you feel good about yourself.

Maintain a Healthy Weight: Reason and Tips

Obesity is an illness and you don’t want to be overweight right? Being overweight or underweight can have serious health challenges leading you to feel sick and down.

Reason: When you maintain healthy weight, you reduce your chances of getting chronic dieases like heart diseases and diabetes. It is also easy to remain active and feel so good about yourself.

Tip: Streamline your focus to eating healthy meals and staying active by moving your body several times a day.

Conclusion
Healthy living and having a healthy body is all about making the right decisions down to what you eat, when you wake and the activities you engage in. You don’t need to be perfect to keep your body in good health. You just need to make use of the Tips I have shared and achieve your goals.

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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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