Tag Archives: HEALTH

SET YOUR 2018 HEALTH GOAL

Hi there, thank God it’s Friday!

I anticipated this day really because the week has been so stressful. How are you and how was your week?

So, the year is wrapping up and almost everyone is setting goal(s) for 2018. It is absolutely good because, preparation needs to meet opportunities 💯

But did you set your health goals? We all make plans of things to achieve and heights to reach but we have forgotten that  only the living and healthy can pursue dreams and meet target ✔

When one is not healthy, every other goal really doesn’t matter as all that will matter then would be “Lord I just want to be healed”… Trust me, I have been there! I was preparing for my second to the last exam in nursing school and I was battling with serious migraine headaches 😬 I was trying to read but No way! I was advised to take muscle relaxing and sleeping pills then sleep off  for a whole week 😱

Did I do it? YES… Because my brain couldn’t even comprehend when I was reading!

I forgot about my exams and I faced my health 💯

So, this December include your health goals in the plan.

Is it to eat healthy food all through 2018? Shed some weight to have healthy BMI? Or to start exercising to keep fit? Or to schedule time of rest and breaks to ease stress? Whatever is, set the goal!
Have a pleasant weekend!

 Xoxo

Adenike.

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The Harm of Poor sleep and Stress

Hey guys, I am so happy I am a bit consistent this month (not because I am very free but because I have fallen in love with you more than ever, lol).

Ok! How are you all doing? I am doing pretty good and I am happy it’s friyayyy (I am dancing while writing because it’s another time to have a long sleep and rest).

So I have been writing about maintaining healthy weight since the beginning of the Month and I am happy at the feedbacks you guys are giving me.

Thanks for following the principles; prevention is far cheaper and better than cure.

In case you missed my previous post on BMI/Obesity, being active and knowing your calorie limit, you can check them here, here and here.

Today I am writing about the arm of poor sleep and stress in relation to weight gain.

You know when I started my current 8-5pm job I was weighing 62kg and that was about a year ago but when this month was starting I was 69kg! so saddening and I started checking what the problem could be and it led me to writing this post.

HOW DOES POOR SLEEP INCREASE OUR WEIGHT?

When I was growing up, if I sleep for a long time my mum would be shouting that I will be getting fat and it is true but now not getting enough sleep again causes weight gain! What exactly are we even supposed to do?

Even if you usually eat well and exercise, chronic high stress can prevent you from losing weight—or even add pounds,”

Every time you have a stressful day, your brain instructs your cells to release potent hormones. You get a burst of adrenaline, which taps stored energy so you can fight or flee. At the same time, you get same sudden increase in the production of cortisol, which tells your body to replenish that energy even though you haven’t used very many calories. This can make you hungry…very hungry. And your body keeps on pumping out that cortisol as long as the stress continues.

In that case, when we are under stress, healthy diet is difficult to maintain while under stress and during these periods you know what we crave for??? All manner of  fattening  foods (burger, gala, coke, and so on).

With your adrenal glands pumping out cortisol, production of the muscle-building hormone testosterone slows down. “Over time, this drop causes a decrease in your muscle mass, so you burn fewer calories”.  Cortisol also encourages your body to store fat—especially visceral fat (i.e fat inside the organs) which is particularly dangerous because it surrounds vital organs and releases fatty acids into your blood, raising cholesterol and insulin levels and putting you at risk for heart disease and diabetes.

 

HOW THEN CAN ONE TREAT OR PREVENT THE DANGERS OF STRESS AND POOR SLEEP?

  • EXERCISE- This cannot be over emphasized! It relieves stress. It actually fools your body into thinking you’re escaping the source of your stress,” says Talbott.  Read my post about exercise here. Flex your hands, your legs, take a stroll… Be active!
  • Slow Down During meals- Don’t do meet up! I mean don’t try to eat all the meals you skipped at once.
  • Don’t do Strict Dieting- It increases the level of your cortisol and it makes your blood sugar spike up and then go down. The brain begin to be deprived of sugar( fuel), your hunger centre will be triggered and you might not have a choice than to eat (heavily).
  • If you are craving for something sweet/salty, eat it! You might not do this all the time, give in once in awhile! “Have a piece of chocolate. You will feel better. Just stop at one.” If you have trouble restraining yourself, take precautions so you won’t binge. Buy a single cookie when you’re out instead of keeping a box at home; or keep them in the freezer so you have to wait for one to defrost.
  • Don’t Drink too much of caffeine/coffee when you are under stress- When you combine stress with caffeine, it raises cortisol levels more than stress alone. In one study by the University of Oklahoma, consuming the equivalent of 2½ to 3 cups of coffee while under mild stress boosted cortisol by about 25%—and kept it up for 3 hours. When subjects took 600 mg of caffeine (the equivalent of 6 cups of java) throughout the day, the hormone went up by 30% and stayed high all day long. You’ll experience these effects even if your body is accustomed to a lot of lattes. And because high cortisol levels can contribute to stress eating, you might want to consider quitting caffeine as well.
  • Do not Skip Your Breakfast- eat breakfast that is rich in nutrients (vitamins) and calcium and magnesium. Take fruits and vegetables and do not forget to stay hydrated by drinking enough water!
  • SLEEP!!! It is the greatest stress reliever- “Your body perceives sleep deprivation as a major stressor,” says Talbott.  A University of Chicago study found that getting an average of 6½ hours each night can increase cortisol, appetite, and weight gain. The National Sleep Foundation recommends 7 to 9 hours. As if that weren’t enough, other research shows that lack of sleep also raises levels of ghrelin, a hunger-boosting hormone. In one study, appetite: particularly for sweet and salty foods—increased by 23% in people who lacked sleep. The good news: A few nights of solid sleep can bring all this back into balance and getting enough regularly helps keep it there. Says Talbott, “You’ll eat less, and you’ll feel better, too.”

 

Oh ye workaholics, this is the time to strike a balance!!!

You only live once afterall

 

I care for the total man…

I am Adenike Oladimeji (RN).

xoxo

Why should you be physically Active

Like I said earlier that this month we are going to be talking about obesity and maintaining a healthy body weight.

In my previous posts I talked about obesity (in case you missed it, please read it here) and knowing your calorie limit as an individual (read it here )

I am actually making progress, I lost 1kg already and it’s just a week into my fitness journey although it has not been easy because I love food a lot!

Ok, it is not just avoiding heavy food that can help in losing weight/prevent some medical conditions.

You need good exercise not only to lose weight but to stay fit.

If you are like me or your work makes you sit all day long, you need to consider a time out for exercise because in activity/lack of physical activities is dangerous for our health.

Sedentary lifestyle does no good to the body.

DISADVANTAGES OF LACK OF PHYSICAL ACTIVITY/LOW MOBILITY Continue reading Why should you be physically Active

KNOW YOUR CALORIE LIMIT

Hello friends, I hope you had a great day?  My day has been good so far.

Ok so I wrote about Obesity last weekend, in case you missed it kindly check it here

Since one of the ways we add weight is through excessive intake of food that contains calorie, I decided to write about calorie and the amount we should take per day/meal.

If you want to know more, definitely keep reading.

WHAT ARE CALORIES?

In a simple term, calories are the units of energy consumption through eating and drinking, and the amount of energy used through physical activity. Although calorie is not just related to food/drinks only, I am going to be talking basically about calories in relation to food/drink and the way our body uses the energy only in this post.

It is no longer news that: the human body needs some amount of energy/calories to function and the ways we can get the needed calories/energy  is via food and drink, we all know that we can only survive few days without food and water/drink.

HOW MANY CALORIES DO WE NEED PER DAY? Continue reading KNOW YOUR CALORIE LIMIT

ARE YOU CHUBBY OR OVERWEIGHT/OBESE?

Hey guys, happy weekend!

I hope this weekend has been restful for you all? as for me I have been from one place to the other( tired and writing). Meanwhile, happy new month, may this month yield positive result to all our quests.

So, the new/recent trend is that almost everyone is trying to lose weight (but for what reason?).

As for me I look prettier when I am not extremely slim but chubby without a protruded belly (lol).

More than losing weight to look attractive, being overweight exposes us to the risk of having some disease conditions.

What does OBESITY means?

According to WIKIPEDIA: it is the state of being grossly fat/overweight.

It is a medical condition in which there is excessive/accumulation of fat in the body.

One can be said to be obese when the body mass index is above 30kg/m2.

Body Mass Index is the measurement of one’s body fat/muscles/bones using the formula:

WEIGHT/HEIGHT2 (divide the weight in KG by Height square in meters {W/H2})

For example: I am currently weighing 65kg and I am 1.6m (height).

My BMI will be 65 divided by 1.62  (2.56m2  )= 25.4kg/m2 (covers face)

The above simply means I am at the borderline.

One can be either underweight/normal weight/overweight/obese.

One can be said to be underweight when the BMI is 18.5kg/m2 or below

Normal BMI is within 18.5kg/m2 – 25kg/m2

Overweight is within 25-30kg/m2

Obese is 3okg/m2 and above.

In 2015, 600 million adults (12%) and 100 million children were obese. Obesity is more common in women than men.

The common causes of overweight and obesity are:

  • Excess food intake in addition with junks( food rich in fat and sugar)
  • Lack of activity/ sedentary lifestyle
  • Genetics( it can be hereditary)
  • Some medications can also cause it
  • poor sleep and stress
  • Few disease/medical condition ( such as endocrine disorders e.g hypothyroidism.

    Obesity is one of the leading preventable causes of death worldwide. A number of reviews have found that mortality risk is lowest at a BMI of 20–25 kg/m2.

    Obesity is one of the leading preventable causes of death worldwide. A number of reviews have found that mortality risk is lowest at a BMI of 20–25 kg/m2.

    As much as I do advise people to be comfortable in their skin/shape and size, I still tell people that being overweight can kill because it makes one to be at risk for some disease condition such as:

     

    • Diabetes Mellitus ( type 2)
    • Increase cholesterol level
    • Cardiovascular diseases (the heart and the blood vessels) such as high blood pressure/ coronary artery diseases etc.
    • Cancers
    • Depression
    • Breathlessness
    • Snoring
    • Infertility
    • Intrauterine fetal death (death of the fetus in the uterus).
    • Stretch marks
    • Intertrigo
    • Osteoarthritis
    • Penile dysfunction / small penis
    • gout and a whole lot more.

The above list is endless, it is just to give you glimpse of the disadvantages of being obese/overweight.

 

How can one prevent or treat obesity?

Obesity/overweight can be treated just by making the following adjustments:

  • Reduce the intake of excess food especially food that contains fat and excess sugar (carbohydrates). Take balanced diet which contains all classes of food in right proportions (no starving).
  • EXERCISE!!! Even if your work require that you sit all though the working hours, take breaks and take few steps, do not sit all day.
  • Eat fiber
  • medications ( get prescription from a medics)
  • weight loss surgery

 

Have a great weekend and be careful of too much calorie.

Adenike Oladimeji.

SILENT FERTILITY KILLERS

Hello peeps, thank God its friyay! I am so excited about this coming weekend because I need some rest.

I hope you had a stress-free  week? In case you didn’t , please find time to rest during the weekend because rest is essential if you must function maximally.

I started talking about infertility and its causes last week, in case you missed my last post, you can read it here…

I am going to continue from where I stopped by proceeding to:

THE TREATMENT OF GONORRHEA

The treatment of gonorrhea is strictly by combination of antibiotics. It is very important that you and your partner get treated even if you/your partner is not showing any sign of the infection, so as to prevent re-infection by the carrier.

According to Center for Disease Prevention and Control:  uncomplicated gonorrhea be treated only with the antibiotic ceftriaxone given as an injection in combination with either azithromycin (Zithromax, Zmax) or doxycycline (Monodox, Vibramycin, others) two antibiotics that are taken orally.

Babies who are born by mothers who are with gonorrhea should receive antibiotic eye ointment after birth to prevent eye infection. If infection develops, antibiotics should be given.

NB: do not do self medication, always seek professional medical advise from your health care provider. 

If Gonorrhea is left untreated, the followings are the possible complications:

  • Infertility in women. Untreated gonorrhea can spread into the uterus and Fallopian tubes, causing pelvic inflammatory disease (PID), which may result in scarring of the tubes, greater risk of pregnancy complications and infertility. PID is a serious infection that requires immediate treatment.
  • Infertility in men. Men with untreated gonorrhea can experience epididymitis — inflammation of a small, coiled tube in the rear portion of the testicles where the sperm ducts are located (epididymis). Epididymitis is treatable, but if left untreated, it may lead to infertility.
  • Infection that spreads to the joints and other areas of your body. The bacterium that causes gonorrhea can spread through the bloodstream and infect other parts of your body, including your joints. Fever, rash, skin sores, joint pain, swelling and stiffness are possible results.
  • It increases your risk of HIV/AIDS. People who have both gonorrhea and HIV can easily pass both diseases more readily to their partners.
  • Complications in babies. Babies who contract gonorrhea from their mothers during birth can develop blindness, sores on the scalp and infections.

 

However, Gonorrhea can be prevented. “Prevention is better than cure” this can not be over emphasized.

some of the prevention includes:

  • Complete abstinence from sex is the most reliable way to prevent gonorrhea. But if you choose to have sex, use a condom during any type of sexual contact.
  • Before the initiation of sexual intercourse with new partner find out whether your partner has been tested for sexually transmitted infections, including gonorrhea. If not, ask whether he or she would be willing to be tested.
  •  If your partner has signs or symptoms of a sexually transmitted infection, such as burning during urination or a genital rash or sore, don’t have sex with that person.
  • Go for regular annual screening if you are sexually active and you are less than 25 years of age and for older women at increased risk of infection, also those who have a new sex partner, if you have more than one sexual partner, or if your sexual partner has a sexually transmitted infection.

    Regular screening is also recommended for men who have sex with men, as well as their partners.

To avoid reinfection with gonorrhea, abstain from unprotected sex for seven days after you and your sex partner have completed treatment and after the symptoms has subsided.

If you find this piece helpful, kindly drop your comment, like and share with friends…

I wish you a restful weekend.

lots of love.

Adenike Oladimeji (RN).

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I FELL IN LOVE WITH AS

Hello friends, it has really been a long while, no excuse I have just been very lazy.

I hope you are well?

I know you will be wondering why I am posting this, but I really need to talk about this.

I met a wonderful man who possess all the standard I have set to see in a man I will like to spend the rest of my life with, Godly: right standing! talk of looks: he is handsome! Intelligence: on point! and what a view….

We became friends, I liked him and its mutual…

Meanwhile, all the while I was in doubt of what my genotype  was because as a Child I was told I’m AA but I later checked by myself and they gave me different types of results at every Laboratory.

 Meeting him, we were talking and he mentioned that He has AS genotype… It was disheartening because we both doesn’t want to take the risk of having SS children in later life…

hrtbrk

Long story short, I had to let it go but I must confess: it is really hard. The only assuring thing is that God is good and He will give me the best.

My point is this, the moment that guy proposed to be just friend, ask for the genotype  in case you have AS genotype or in case you are in doubt… or better still be sure of your genotype now even if you are not ready for any relationship…

Guy, if you are so sure you are AS please before you ask that babe out be sure of her genotype.

It was a painful decision to let go but it was a wise one… Mine is not the first case but I really wish singles can avoid heart breaks because of Medical issues.

know where you belong and take cautions…

have a great day.