Health

Unmistakable Signs You’re Not Getting Enough Sleep

Published

8 months ago

15 April 2025

Unmistakable Signs You’re Not Getting Enough Slee

We all know sleep is important. But sometimes, life moves fast and before you know it, you’re trading hours of rest for work, worry, or scrolling through your phone deep into the night.

The thing is, your body keeps the score. And whether you realize it or not, it starts sending signals when you’re running on less sleep than you need.

These are not just “tired eyes” or a “lazy mood” these are real, unmistakable signs that your body is begging you to slow down and rest.

Let’s break them down.

1. You Wake Up Feeling Just as Tired

One of the clearest signs of sleep deprivation is “even after 8 hours of sleep, you still wake up feeling like you haven’t had enough rest.” This isn’t always about how long you sleep, but how well.

Interrupted sleep or poor sleep quality can leave your brain and body in survival mode, instead of recovery mode. You shouldn’t feel like you’ve been hit by a truck every morning.

2. You Struggle to Focus on Simple Things

If you find yourself rereading the same sentence five times, losing your train of thought mid-conversation, or zoning out in meetings.

you might not just be distracted. Your brain’s ability to concentrate and process information is one of the first things affected by poor sleep. It’s like trying to run an app on 1% battery.

3. You’re Moody, Irritable, or Emotionally Sensitive

Little things feel bigger when you’re tired. You snap at people. You feel overwhelmed more easily. You cry over something you’d usually brush off. Lack of sleep affects the emotional centers of your brain, making you more reactive, less rational, and more vulnerable to stress and anxiety.

4. Your Cravings Are All Over the Place

When you’re not sleeping well, your hormones go out of balance especially the ones that control hunger. You might crave more sugar, carbs, or snacks late at night or first thing in the morning. Your body is trying to compensate for the energy it’s not getting through rest.

5. Your Immune System Takes a Hit

Are you catching colds more often? Feeling rundown all the time? When sleep suffers, so does your immunity.

Your body does most of its healing and defense-building while you sleep. Without enough of it, your body’s defenses drop and you’re more likely to getq sick, inflamed, or fatigued.

6. You Rely on Caffeine to “Feel Normal”

One cup of coffee in the morning is fine. But if you need three or four cups just to stay upright

or you’re drinking energy drinks daily just to feel functional, that’s a red flag. Your body is exhausted, and caffeine is just masking the issue instead of fixing it.

7. Your Skin Looks Dull or Breaks Out More

Sleep is when your skin repairs itself. Miss out on it regularly, and you may notice dullness, puffiness, dark circles, or more breakouts than usual. No serum or face wash can replace what your skin naturally does while you’re asleep.

So, What Can You Do?

The solution isn’t always “sleep more” sometimes, it’s about sleeping better. Create a routine. Cut down on screens before bed.

Avoid heavy meals late at night. And more importantly, give yourself permission to rest. You don’t have to earn your sleep. You need it to show up as your best self.

Because when you sleep better, you think clearer. You feel lighter. You look healthier. And life just feels a little less heavy.

Conclusion

If you noticed three or more of these signs in your life recently, your body is sending you a message and it’s not whispering, it’s yelling.

Rest is not a luxury. It’s survival. Don’t wait until your body crashes before you listen. Start honoring your sleep like you would any other important meeting

Because, in many ways, it’s the most important one.

Disordered Eating Vs. Eating Disorder: Experts Explain The Differences And When To Seek Help

Published

1 week ago

27 November 2025

Trisha Dona

Disordered eating and clinical eating disorders are not interchangeable. Disordered eating refers to irregular or emotionally influenced habits around food: chronic dieting, skipping meals, rigid food rules, occasional binge episodes or persistent preoccupation with calories, weight or body shape. These habits may shift, but when repeated over time they often point to growing vulnerability.

Clinical eating disorders, by contrast, are diagnosed mental-health or medical conditions marked by persistent, patterned behaviours that impair physical health, mental wellbeing or daily functioning. Conditions such as anorexia nervosa, bulimia nervosa, binge‑eating disorder and other specified feeding or eating disorders fall into this category.

Image: Google

Evidence from Nigerian research confirms that disordered eating attitudes and risk for eating disorders are present among young adults and adolescents. In a study of more than 1,050 undergraduates from two higher‑education institutions in Lagos, roughly 16 percent scored positive on the EAT‑26 screening tool for disordered eating attitudes.

At a university in Ile‑Ife, a survey of female undergraduates found that 17.1 percent were classified as at high risk for eating disorders, based on the same screening instrument.

A more recent analysis among female undergraduates in Lagos found a lower prevalence of disordered eating (about 5 percent). Still, the study flagged a strong association between body-image dissatisfaction, body‑mass index (BMI) and disordered eating attitudes.
Adolescents are not exempt: a survey of 13 to 19-year-olds in Ibadan used screening tools to assess disordered eating behaviours and feeding/eating disorders. Results showed that 28.2 percent exhibited disordered eating behaviours, and a significant portion also met screening criteria for feeding/eating disorders.

Image credit: Google

Clinical, clearly diagnosed cases have also been documented. There’s a recorded instance of a 20-year-old undergraduate at a Nigerian university diagnosed with anorexia nervosa showing that what may start as dieting or food anxiety can escalate into serious health and psychiatric risk.

Because disordered eating and eating disorders exist within the Nigerian context, distinguishing between them matters. Persistent preoccupation with food, weight or body shape; regular dieting, bingeing or purging; emotional distress tied to eating; and disruption of everyday life are all red flags. When those signs persist, seeking professional support whether nutritional counselling, psychological therapy or medical care becomes essential.

Health

The Exercise That Keeps You Younger

Published

2 months ago

13 October 2025

If you’ve ever met someone in their fifties who moves like they’re still in their twenties, it’s likely they’ve discovered the simple habit that keeps the body from giving in to age: regular movement.

While fitness trends keep changing, one form of exercise has stayed constant in its benefits: strength training. It’s not about building bulky muscles or chasing a perfect body. It’s about keeping your bones strong, your joints stable, and your metabolism from slowing down. After the age of 30, the body naturally begins to lose muscle each year. That’s why everyday tasks, like climbing stairs or carrying groceries, start to feel heavier. Strength training helps reverse that.

Research supports this claim. People who lift weights or engage in resistance exercises have lower risks of diabetes, heart disease, and cognitive decline. But beyond the science, it’s about how it makes you feel. Nigerians juggling work, traffic, and family life know how draining each day can be. Even short sessions of body-weight squats, lunges, or push-ups a few times a week can recharge you better than most expensive wellness fads.

It also boosts your mood. Physical activity releases chemicals that help clear mental fog and lift your energy. It’s your body’s way of proving it still has strength to give.

You don’t need a gym to start. A mat, a pair of dumbbells, or even two water bottles will do. The goal is to stay consistent, to keep your body active enough to stay responsive.

Each push, lift, or stretch is a reminder that staying young isn’t about denying age; it’s about moving through it with strength.

Health

Which Fruits Are Highest in Calcium?

Published

3 months ago

17 September 2025

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.