Health
How and why we can create a good well being through personal development.

Personal Development is a powerful tool to have a deep sense of well being, including not only our physical health but also our mental and emotional resilience.
When we actively engage in personal growth, we can have a wealth of benefits that transform our lives from the inside out.
Why personal development matters?
Personal Development is no longer a luxury, but a necessity. When we invest in our own growth and well being, we can have a deeper sense of purpose and resilience.
Personal Development is not just about self improvement; it’s about having the right skills, mindset and habits necessary to thrive in all areas of life.
Focusing on personal development, let’s tap into four key benefits that transform our lives from the inside out:
1.Self Awareness:
Brene Brown, a research professor and a popular author has spoken publicly about how self awareness transformed her life. In her book, “The Gifts of Imperfection” she made a quote which says, “ The greatest barrier to self awareness is our tendency to avoid the discomfort that comes with confronting our own flaws and weaknesses. But it’s precisely this discomfort that can spark the most profound growth and transformation,”
Brene Brown story and quote shows us how self awareness can help us:
1. Recognize and accept our flaws.
2. Develop a more authentic and compassionate relationship with themselves.
3. Embrace imperfections.
4. Cultivate personal growth and transformation.
Being self aware allows us to understand our values, standards, and weaknesses. This allows us to make informed choices, set meaningful goals and develop a positive self image.
2. Resilience:
Two weeks after Sarah Williams lost her parents, she faces severe hardship when she loses her job due to the company restructuring. These challenges affected Sarah but she chose not to give up. Instead of backing out, Sarah uses her resilience skills to:
1. Take care of her emotional wellbeing.
2. Update her skills and resume.
3. Network with former colleagues and industry connections.
4. Landed a new job within two months.
This is what resilience skills means. It helps us to develop coping skills. We will be able to learn from our failures and embrace challenges that increase our ability to navigate life’s obstacles with confidence.
3. Mindfulness:
According to Mark Williams in his book “Mindfulness: A Practical Guide to Finding Peace in a Frantic World” Mindfulness is not a means of making your mind quiet; it’s a means of entering into the quiet that’s already there – buried under the 50,000 thoughts the average person thinks every day.
Mindfulness enables us to reduce stress, enhance our focus and provide a deeper connection with ourselves and others.
4. Purpose:
A study published in the Journal of Positive Psychology found that having a sense of purpose in life is associated with greater life satisfaction, high self esteem, better mental and physical health and increased resilience.
Having a clear purpose allows us to discover our passions and values which gives us direction, motivation and a sense of fulfillment.
Having revealed why personal development matters, here are the four ways in which you can create a good well being through Personal Development.
How to Create Good Well-being through Personal Development:
1. Set Intentions:
Setting intentions is the act of defining and clarifying what you want to achieve in your life. Setting intentions helps you to identify areas for improvement and set specific and achievable goals.
2. Practice- Self Care:
Practicing self care allows you to engage in activities that nourish your mind, body, and spirit, such as exercises, meditation, and spending time in nature.
3. Develop Emotional Intelligence:
Developing emotional intelligence enables you to learn how to recognize, understand, and manage your emotions to improve relationships and decision making.
4. Cultivate Positive Habits:
Cultivating a positive habit allows you to replace your negative patterns with healthy habits, such as gratitude practices, journalling, or reading.
Now that we have explored the benefits of personal development, let’s tap into the advantages of mental health and positivity.
Here are list of a few advantages of mental health and positivity:
1.Mental health boost your self esteem:
People who struggle with mental health issues constantly doubt themselves. Once you have good mental health, it helps increase your self esteem. You start to feel confident of yourself and people with good mental health are more likely to focus on positive things rather than feeling less or thinking negatively of themselves.
2. Mental health helps in improving healthy relationships:
Nurturing mental health and positivity can significantly increase our relationships with others. When we feel good about ourselves and have a positive outlook, we:
≈ Communicate more effectively.
≈ Listen actively.
≈ Empathize with others.
≈ Build a stronger and meaningful connection.
Our relationships become more authentic and fulfilling. This leads to a stronger social support network and a greater sense of overall well being.
3. Mental health enhances your productivity:
Having good mental health allows you to work more effectively and produce work of a high level of excellence.
4. Other advantages of mental health includes:
— Improved physical health.
— Enhanced creativity.
— A heightened sense of purpose.
— A greater sense of inner peace.
— Reduce stress and anxiety.
— Improved mood.
Finally, personal development, mental health, and positivity are intertwined. They create a transformative impact on our lives. Invention in personal growth, cultivating self awareness, resilience, mindfulness and purpose can lead to improved mental health and positivity.
This, in turn, improves our relationships, creativity, productivity and overall well being. Always remember that personal development is not a solo journey: it’s a path that ties together the threads of mental health and positivity.
Start your personal development journey today, and watch how it transforms your life from the inside out.
Read also: Benefits of sleep on your mental health
Benefits of caring for our mental wellness
Health
What Happens When You Quit Sugar for 7 Days

Ever caught yourself reaching for a sugary snack at any given time? or any slight inconvenience, you use that as an excuse to consume sugar. Some even go as far as having midnight snack, for others it might just be pure habit. You’re not alone. Sugar has a sneaky way of becoming a daily companion — especially in our country Nigeria where we have limited options of food and sugar has basically become part of our regular diet. Whether it’s that spoon of sugar in your morning tea or the slice of cake you didn’t plan for. But what really happens when you decide to quit sugar, even if it’s just for seven days? Here’s what your body might go through during a week without any sweet stuff.
Days 1–2

Withdrawal symptom from sugar
The first couple of days are usually the hardest, especially if your body is used to regular doses of sugar. Withdrawal symptoms like headaches, fatigue, intense cravings or mood swings, that’s if you are an emotional eater, might be triggered. Also you will begin to feel irritable or unusually tired. That’s because sugar causes a spike in dopamine (the feel-good hormone), and without it, your brain starts to protest— but don’t panic, it’s just your body adjusting.
Days 3–4
By the middle of the week, something begins to shift. Your energy levels, which felt drained at the beginning, start to feel more stable. Instead of the usual sugar highs and crashes, your body starts using those stored fat and complex carbs for energy. You might also notice your cravings levels has decreased — your taste buds begin to reset, and suddenly, fruits taste sweeter than ever. A banana might feel like a treat!
Days 5–6

Increased concentration due to no sugar intake
This is when things start getting exciting. Many people report better sleep around Day 5. Without sugar constantly spiking your blood sugar levels, your body finds its rhythm again. You might wake up feeling more refreshed. Even mentally, there’s a boost too — you begin concentrate better and less brain fog. Those regular mood swings start to mellow out.
Day 7

Weight loss due to no sugar intake
By the seventh day, the benefits become more visible. Due to low calorie intake, you might begin to lose some weight, not only that but your skin will look more radiant, especially if you’ve been hydrating properly. Sugar is known to trigger inflammation, which can lead to breakouts, puffiness, or dullness. Cutting it out, even temporarily, can give your skin that boost and the break it needs. You may also notice easier digestion and less bloating. With fewer processed or fast foods in your system, your gut start to reset.
So, Is It Worth It?
Though the 7 days might seem short but I t’s enough to prove how strongly sugar can affect your body — and how amazing you can feel without it. It’s not about quitting sugar forever (unless you want to), but more about being mindful of how much you consume and where it’s coming from. Natural sugars in fruits are totally fine but added or industrial sugars in snacks, sodas, and sauces? Those are the ones to watch out for.
Final Thoughts
The first few days may seem difficult, but by Day 7, you will feel lighter and more in control of those unnecessary cravings. Once you experience how good it feels to have balanced energy, better sleep, and glowing skin — you just might want to keep going.
Health
The Soft Life Isn’t Lazy — It’s Intentional

Not long ago, the phrase “soft life” was often met with side-eyes — as if choosing ease over exhaustion meant you were unserious. But scratch the surface and you’ll find something more deliberate: a refusal to suffer unnecessarily. For many Nigerians, especially young women, the soft life isn’t a fantasy — it’s a boundary.
In a society where overworking is worn like a badge of honour, slowing down is often mistaken for weakness. But choosing a softer path doesn’t mean refusing to work. It means refusing to suffer for the sake of appearances. It means asking: Why must stress be a badge of success?
When someone says they want a soft life, they’re not saying they want to do nothing. They’re saying they want to work without being worked to the ground. To grow without losing themselves in the process. To earn without constantly chasing. That’s not laziness — that’s clarity.
And for women, the message cuts even deeper. You’re expected to work like you don’t have children, parent like you don’t have a job, and smile through all of it. So when a woman says she wants softness, she’s not chasing luxury. She’s asking for room to exist without always performing strength.
Of course, not everyone can afford to quit their job or book a beachside retreat. But softness doesn’t have to be extravagant. Sometimes it means resting without guilt. Turning down obligations that drain you. Cooking because you want to, not because you feel pressured to. It’s in the small choices — choosing stillness instead of hustle when you can, silence over noise, boundaries over burnout.
Soft living isn’t about escape — it’s about intention. It’s the choice to protect your peace in a world that constantly pulls at it. To say, “I deserve ease, too,” even when everything around you says otherwise.
So the next time someone talks about living softly, pause before you dismiss them. They’re not running from life. They’re just choosing not to let it run them over.
Health
Best Natural Remedies for Stress Relief

Life in Nigeria’s busy cities can sometimes feel like a never-ending race. From juggling work deadlines to family demands, stress often creeps in without warning—making your mind heavy and nights restless. But you don’t always need expensive treatments or fancy products to find relief. Sometimes, the simplest things around you can bring peace back to your day.
Here are some easy, natural ways many Nigerians rely on to calm their minds and regain balance — without breaking the bank or leaving your home.
Breathe Slowly and Clearly
You might be surprised how something so simple can ease your mind. When you feel tension building up, take a moment to focus on your breath. Try this: breathe in slowly through your nose for four seconds, hold for four, then breathe out gently through your mouth for six seconds. Do this a few times, and you’ll notice the tightness in your chest start to loosen. It’s a quick trick you can use anywhere—even in traffic.
Herbal Teas: Comfort in a Cup
Many Nigerian homes have long enjoyed herbal teas for more than just taste—they’re a source of calm. Whether it’s a cup of lemon grass, or mint tea, these drinks help settle your mind and soothe your nerves. Plus, they’re easy to prepare and affordable, making them a go-to after a long day.
Step Outside for a Walk
Even a short walk around your compound or to the nearby park can help clear your head. Moving your body releases natural chemicals that boost your mood and lower stress. In busy cities like Lagos or Abuja, finding a quiet spot may be tricky, but any fresh air and a change of scene work wonders.
Let Music Lift You
Music is part of our soul and spirit. Whether it’s the vibrant beats of Afrobeat, soothing highlife tunes, or soft instrumental melodies, listening to your favourite music can help you relax. Sometimes, just tapping your feet or clapping along is enough to shake off the tension.
Count Your Blessings
Stress often grows when we focus only on what’s going wrong. Try shifting your attention to what’s going right—even small things. Before bed, think of three things you’re thankful for. It could be a tasty meal, a kind word from a friend, or a moment of laughter. This habit helps your mind notice the good amid the daily hustle.
Sleep Well, Feel Better
A good night’s sleep makes handling life’s pressures easier. To prepare for rest, create a calming routine: dim your lights, avoid phones, and sip on a warm cup of ginger. These simple steps tell your body it’s time to unwind and help you sleep deeper.
Talk It Out
Sometimes, sharing your worries with a trusted friend, family member, or mentor eases your burden. Nigerians know the power of community, and opening up reminds you that you’re not alone. If things get tough, seeking advice from a professional is a sign of strength—not weakness.
Stress will always be part of life, but it doesn’t have to weigh you down. By embracing these simple, natural steps, you can find calm and keep moving forward with a lighter heart and clearer mind.
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