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
Foods That Keep Your Kidney Healthy

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.
Health
The Hidden Health Risk of Energy Drinks

Energy drinks are now the new soft drink, aside from the facts that it’s used to help you stay awake through a study night session, active for your daily activities, gives instant energy. Some people now consume it because of how it makes them feel or the sweetness like it’s a regular beverage not knowing the dangers that comes with consuming it often.
What is Really Inside That Can?
Energy drinks are often packed with caffeine — and not just a regular amount, a single can contains more caffeine than two cups of coffee. It’s also mixed with sugar, guarana, taurine, and other “boosting” ingredients. The mix might make you feel energized for a while, but what comes after isn’t always so fun.
The Health Side Effects
They can increase your heart rate and blood pressure, leading to heart related complications especially if you drink them often. Some people even report feeling jittery, anxious, or dizzy after just one can. Worst part is that it not only affects your heart, your kidneys are also at risk. The high amount of sodium and caffeine can lead to formation of kidney stones.
It can also disrupt your sleep pattern. You might think you’re just staying awake for now, but those drinks can cause insomnia, making it harder to fall asleep later — and that leads to more fatigue in the long run.
Also, the amount of sugar. Many energy drinks are loaded with it. Too much sugar increases the risk of Type 2 diabetes, weight gain, insulin resistance, and breakouts — not to talk of that mid-day crash when the sugar high fades.
Who is at higher risk?
If you have high blood pressure, heart related problems, anxiety, or trouble sleeping, energy drinks are definitely not your friend. Teens, especially students who often make use of energy drinks to keep them awake for studying and young adults, are more at risk because their bodies respond faster to stimulants — and that can be dangerous if taken in large amounts or mixed with alcohol.
Are There Safer Alternatives?
There are a few habits that can help you stay alert and active throughout the day;
• Drink more water. Dehydration is often mistaken for tiredness.
• Snack on fruits like bananas or apples. Natural sugars provide good energy.
• Get quality sleep
• Try smoothies with oats, nuts, or dates.
• Engage in daily exercise
• Stay away from junks and incorporate veggies into your diet. The body needs a healthy diet to function well
Final Thoughts
Energy drinks might seem like a quick fix, but over time, the risks often outweigh the benefits. Think about the aftermath of your decision, it’s not worth that little extra energy you get from it. Your body doesn’t need a temporary surge of energy — it needs real fuel. So next time you feel drained, pause and think: “What does my body actually need?” You might just be tired, dehydrated, or in need of rest — not another can of buzz.
So, are you team energy drink? Let us know your take below.
Health
Detoxing With Local Ingredients–What Works?

Before the advent of chemicals and advancement in technology, a lot of value was placed on natural ingredients like vegetables, herbs, and spices.
From the quantities used in soups to their roles in preventing common body discomforts. Natural ingredients promote sustainability of our body systems.
Just like in the past, detoxing with local ingredients still works today. You could incorporate them into waters or meals and even apply some to your skin to treat infections.
Incorporating some ingredients in the right proportion to our meals can avoid spending a fortune on illnesses later.
Embedded in nature is its therapeutic ability, providing natural remedies for situations that are within care.
Here are some local ingredients for detoxing and how to incorporate them into your meals
Lemons
Lemons are rich in Vitamin C, an antioxidant that helps support the immune system and may help fight colds and other illnesses. Adding a small amount of lemon to a cup of warm water can improve digestion and aid bowel movement, thereby preventing bloating. Lemon is also an effective local ingredient for weight management.
Ginger
Ginger is often included in detox plans to help reduce inflammation and purify the body. It also supports the optimal function of the liver to support the body’s natural detox process. Boiling ginger in water for 7-10 minutes produces a simple detox ginger tea to which you can add honey or lemon for flavor. It can also be added to meals for added detoxification benefits.
Cucumber
Cucumber is rich in water, making it useful for hydration. It supports detoxification by flushing out toxins through its natural diuretic effect. It also promotes easy bowel movement helping to prevent constipation. It can help flush out excess sodium and toxins from salty foods and alcohol. Cucumber can be blended with fruits to make detox juice. It can also be added to smoothies with other vegetables for variety.
Leafy Greens
Leafy greens are packed with vitamins, chlorophyll, minerals and fiber. These nutrients are beneficial for detoxification processes. The chlorophyll pigment helps neutralize the toxins in the body and eliminate them through the liver. The fiber content aids easy digestion of food which allows the easy movement of bowels and prevents bloating. The vitamins also support the body’s detox process. Leafy greens can be incorporated into foods in different ways. It could be added to soups to enrich the meal. Leafy greens can also be blended with fruits to make smoothies. You can also enjoy leafy green in salads, served with other vegetables.
Local ingredients can be game-changers when used appropriately. However, they should not replace professional medical advice if you have underlying medical conditions.
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