Mental health is a priority!

This year has been so stressful for a lot of people especially emotionally and psychologically. People have lost their jobs, some their loved ones to the pandemic while some have generally lost their zeal and passion to pursue their dreams because of all that has been going on in the world hence the rise in depression. I want to share with you signs that you may be overwhelmed and may easily fall into depression and how to fix it.

You may be going through depression if you experience any of the following. 

■ Unexplained sleeplessness or even sleeping too much

■ Extreme anxiety and restlessness 

■ Loss of appetite or excesssive eating

■ Lack of zeal for the things you used to be excited about

■ Laid back attitude towards life

■ Lack of joy or feeling sad

■ Fatigue or low energy levels

■ Loss of sense of worth and value

■ Suicidal thoughts

The earlier you realise you are exhibiting signs of depression, the better it is for you to handle it. Here are ways to handle it.

■ Listening to music

■ Meditation

■ Performing deep breathing exercises 

■ Speaking to a trusted friend

■ Going for therapy

■ Communicating your concerns with your loved ones

■ Attending group activities 

■ Reading a book that interests you

■ Seeking medical help

I truly hope these tips help you fix your mental health and don't forget to seek medical help when/if it's required. 

Regards

5 ways to combat Flu

Flu definitely has no cure as it is caused by Influenza virus but below are some tips to help you manage symptoms that accompany flu.

 1. Drink plenty of fluids

Dehydration can easily set in so ensure you stay hydrated in order to thin out the mucus coming from your lungs.

2. Get plenty of rest

 Flu can make you suffer exhaustion so the best way to recuperate fast is to stay in bed and get some rest. Staying at home will also reduce the spread of the infection to others.

3. Eat balanced diet

   Consumption of fruits, vegetables and other healthy meals will help to hasten recovery and build your immune system.

4. Practice good hand hygiene

  The best way to prevent spreading the virus to other people as well as re-infecting yourself is by regular handwashing and proper disposal of used tissues and towels. Ensure you don't sneeze into open air rather sneeze into a tissue or towel or into your elbow and discard the tissue immediately. Wash your hands with soap and water or rub hands with hand sanitizer after every sneeze or cough.

5. Treat the fever and aches with over the counter anti-inflammatory drugs
    Flu usually comes with fever, chills, body aches hence the need to take paracetamol or ibuprofen to lower your body temperature and reduce the aches.

         Finally, it's good to note that flu usually resolves on it's own with the above mentioned remedies. However, if you are experiencing severe symptoms, it's best to go the hospital.

Keeping fit while on the GO: 5 simple tips to stay healthy.

Staying fit might sound like an ambiguous task to accomplish considering the hustle and bustle of city life. However, in this post I will simplify this seemingly cumbersome task and give you reasonable tips on how to keep fit despite your busy daily activities.

1. Find every avenue to take a walk
It may seem easier to always drive or take a bus to your destination but walking will help in blood circulation and prevent complications that arise from being sedentary like thromboembolism. It's advisable to park your car few kilometers to your destination and just take a walk to where you are going. Walking is the easiest and cheapest form of exercise, so maximize it.

2. Drink water judiciously
You must have heard people say 'drink water and mind your business'. This is actually the best advice anybody can give. Water has way too many benefits. It cleanses your body of toxins, boosts your immunity, makes your skin glow, regulates your temperature , delivers oxygen throughout your body, aids digestion of food as well as elimination of waste products. The list is inexhaustible. In short, drinking enough water will make you stay healthy and live longer.

3. Eat right
 Many people are used to consuming loads of junks either because its fast to get or just because they don't pay attention. Planning your meals will help you choose your food wisely and also reduce the possibility of you consuming too much junks. If you have the time, cooking healthy meals is the best. Consume loads of fruits and vegetables, your body will thank you for that.

4. Get enough sleep at night and take short naps during the day
   Your whole system rejuvenates while you are sleeping. Imagine a machine working tirelessly all day without going on a break. I can assure you that it's just a matter of time, the machine will breakdown beyond repairs. The remedy to breaking down is taking a break.

5. Have a positive mindset
   Negative vibes sure have a way of draining you psycologically and even physically. See that you surround yourself with the right people who have the same positive drive as you. Ensure you see positivity in everything. Keep yourself motivated and don't stop pushing that dream of yours. Never give up.

18 tips for managing stress

Stress is a normal part of everyday life and its almost unavoidable; it could be positive or negative but regardless it leaves an individual feeling emotionally and physically overwhelmed. Nevertheless positive stress is good  as it can motivate you and help you become more productive while negative stress can be harmful and often leads to anxiety, mental and physical problems as well as decreased performance.
     Positive stress may arise from factors like starting a new job, having a child, holiday season, taking a vacation, planning an event, receiving a promotion at work, taking educational classes or learning a new hobby e.t.c. On the other hand, negative stress may arise from factors like excessive job demands, death of a loved one , separation from a spouse, conflicts in interpersonal relationships, hospitalization, unemployment, financial problems and many more.

18 Tips for managing stress effectively

1. Start off your day with breakfast.
2. Instead of drinking coffee all day, switch to fruit juice.
3. Avoid trying to do multiple tasks at the same time.
4. Learn to say NO. Stop trying to please everybody.
5. Make time for relaxation and fun
6. Develop a support network (family and friends).
7. Always ask for help whenever you feel overwhelmed.
8. Take a mindful walk and practice meditation regularly.
9. Get regular exercises.
10. Organize your work by setting priorities.
11. Try to find something funny in a difficult situation.
12. Go for vacation or special weekend getaway.
13. Listen to music.
14. Visit a spa regularly.
15. Always appreciate and praise yourself at the end of every task performed.
16. Reward yourself  for every goal accomplished or targets met.
17. Optimize your health with good nutrition, sleep and rest.
18. Pray to God.

8 ways of overcoming body odor

Body Odor (popularly known as B.O) is a perceived unpleasant smell our bodies can produce when bacteria that lives on the skin break down sweat into acids.B.O becomes evident and pronounced if certain steps are not taken before or when an individual reaches puberty. B.O is more likely to occur in the groin, feet ,armpits, genitals, pubic hair and feet. The following are predisposing factors to B.O:

• Obese people
• People who regularly eat spicy foods e.g garlic, onions e.t.c
• Individuals with certain medical conditions
• Individuals on certain medications 
• Some drinks like alcohol
• People suffering from excessive sweating(hyperhidrosis)

Tips on preventing or overcoming body odor

1. Regularly shave the armpits and pubic hair because hair slows down evaporation of sweat. 
2. Shower at least once a day and twice a day if the weather is extremely hot.
3. Use antibacterial soap when bathing and washing the armpits.
4. Reduce intake of spicy foods because they have the tendency to make sweat smell pungent
5. Wear clothes made of cotton or wool because this allows the skin to breathe and enhances evaporation of sweat.
6. Always keep your clothes fresh and clean.
7. Avoid certain drinks like alcohol; avoid smoking as well
8. Use antiperspirant or deodorant; this blocks the action of sweat glands resulting in less sweating.

10 Awesome benefits of drinking water

Proper hydration is essential in order to stay alive and healthy, thus the importance of drinking adequate water can not be over emphasized. Water is quite beneficial and easily accessible yet a lot of us take its availability for granted. Health benefits of drinking water are numerous and in-exhaustive,here are few.

1. It helps with weight loss : Adequate intake of water decreases appetite and hunger and thus making you eat less.Water also has zero calories. 

2. It helps the heart function better by supporting the heart.

3. It prevents certain skin conditions, clears the skin of any toxins and also gives the skin a younger and healthier appearance.

4.  It boosts the immune system, fights infections, thus reducing the likelihood of falling sick.

5.  It enhances digestion thereby preventing constipation and piles.

6.  It makes exercising easier by boosting energy  and regulating body temperature.

7.  It improves concentration thereby increasing productivity because dehydration slows down mental performance.

8.  It stops dizziness and reduces the intensity of headache especially in people who are susceptible to headache and migraine. 

9.  It reduces the risk of certain cancers like colon cancer(cancer of the large bowel).

10.  It improves oral health because dehydration reduces saliva production which is a predisposing factor to dental diseases.
  
Tips for drinking more water

• Start your day by drinking a glass of water when you get up in the morning. 

• Try to drink about 2 litres of water per day.

• Drink a glass of water before and after meals.

• Carry a bottle of water with you whenever you leave home.

• Always choose water over soft drinks.

• Keep a close check on your urine, it should be pale yellow in color (water helps maintain a healthy urinary system).

D.I.Y: Oral Rehydration Solution

Oral rehydration solution(ORS) is a therapy that helps to prevent or replace lost fluids from diarrhea and/or vomiting and its the most effective and cheapest way of managing diarrhea especially before you get access to a health care facility.However, do you know you can save money by preparing this solution on your own rather than buying the prepacked ones.It is very easy to prepare with items you already have in your kitchen.

Requirements

1. 1000mls(1 litre ) of water
2. A bowl  
3. A kitchen wooden spatula and teaspoons
4. 6 teaspoons of sugar
5. 1/2 teaspoon of salt preferably iodized salt

Method 

1. Wash your hands thoroughly with soap and water
2. Wash the bowl ,wooden spatula and teaspoons as well with soap and water
3. Put water on fire and allow it to boil .
4. Allow water to cool after boiling.
5. Measure 1 litre of boiled water into the bowl.
6. Add 6 teaspoons of sugar to the water.
7. Stir with the spatula and add 1/2 teaspoon of salt .
8. Continue stirring the mixture with the spatula till the salt and sugar dissolve properly.

Administration

1. Give 1/2 litre of ORS each day to babies and toddlers who have diarrhea.
2. Give 1 litre of ORS each day to children who have diarrhea and/or vomiting.
3. Give 3 litres of ORS each day to adults who have diarrhea and/or vomiting.

Precautions

1. Discard any left over ORS after 24 hours i.e prepare fresh ORS every 24 hours.
2. Go to the nearest hospital as soon as possible and drink more ORS on your way.

12 ways to overcome smelly feet

    We spend a lot of time on our feet and our shoes are very close to the place where a large collection of sweat glands live under the feet,sweat gets into our shoes and then bacteria arrive and start to grow, thereby predisposing us to smelly feet. Bromodosis is the medical term for smelly feet and this condition can be quite embarrassing, however it can be treated with simple foot hygiene.

Here are simple ways of overcoming smelly feet;

1.Wash your feet daily with antibacterial soap: Maintain good foot hygiene by bathing your feet daily and washing in between your toes and around the nail beds(these are places where bacteria thrive) and carefully dry them especially in between your toes with a dry flannel. 

2. Exfoliate your feet: This can be done by scrubbing your feet in order to remove dead skin. This can be achieved by soaking your feet in warm water and then scrub away the dead skin cells with a pumice stone.

3. Always keep your toenails short and clean, long nails harbor a lot of bacteria.

4. Moisturize your feet using lotions with nice fragrance.

5. Always keep your feet dry.

6. Wear socks : Socks help to absorb moisture.Avoid nylon socks as they do not absorb moisture.Cotton  socks are the best.

7. Always air and dry out your shoes before wearing them again especially when they get wet or soaked.

8. Try not to wear shoes at home.Allow your feet breathe when you are indoors.

9. Wear shoes that allow your feet breathe e.g leather shoes or shoes with fenestrated covering like sandals or open/peep toes.

10. Rub your regular hand sanitizer over your feet and gently spray a disinfectant into your shoes as well.

11. Sprinkle talcum powder into your shoes and rub some over your feet.

12. Keep your shoes clean by brushing, polishing and washing them if possible.

Clean hands are safe hands!

Handwashing is the most important means of preventing the spread of germs as well as the best way to keep yourself from getting sick. Whenever your hands get in contact with germs, you can unknowingly become infected simply by touching your eyes, nose or mouth and once a member of the family becomes ill, it's usually just a matter of time before the whole family comes down with the same illness.

When do you wash your hands?

• Before and after cooking and eating.
• Before and after using the bathroom.
• After blowing one's nose, coughing or sneezing.
• After touching animals including family pets.
• After cleaning around the house
• Before and after visiting or taking care of any sick friend or relative.
• Whenever your hands feel sticky or dirty.
• When your hands are visibly soiled 

Materials needed for handwashing are:

• Soap that can form lather(this could be a plain soap, an antiseptic/medicated soap or detergent)
• Water
• A clean towel

How do you wash your hands?
Prior to washing your hands; rings,bracelets and wristwatches should be removed and long sleeves rolled up.Proper handwashing should take about 15 to 30seconds.

• Wash your hands in water first
• Use soap and lather up for about 20secs
• Make sure you get in between the fingers and under the nails where germs like to hide and do not forget the wrists
• Rinse and dry well with a clean towel
• 

Good handwashing is the first line of defense against the spread of many illnesses e.g common cold, diarrhea, flu e.t.c. Therefore, never underestimate the power of handwashing, the few seconds you spend at the sink could save you trips to the hospital.

REST & SLEEP

With the increasing need to work hard and even harder to earn a living, hustling has become a normal way of life, thus, making it more difficult to get enough rest let alone adequate sleep. Here is an overview of what rest and sleep connotes, factors influencing the quality and quantity of sleep, dangers of not getting enough sleep and ways of ensuring one gets enough sleep.
         Rest connotes a condition in which the body is in decreased state of activity with the consequent feeling of being refreshed while sleep is a state of rest accompanied by inactivity and altered consciousness.
Most people can fall asleep easily and remain asleep until the desired waking time. Conversely, others rarely fall asleep without a struggle and then when they do, sleep is fragmented.
No rigid formula exists for the regular intervals and duration of sleep but it is important that each person follows a pattern of rest that maintains well-being.
        Despite individual variations, recommended daily sleep requirement is as follows:

• Infants : 14 to 20 hours
• Growing children : 10 to 14 hours
• Adults : 7 to 9 hours.

A variety of factors influence both the quality and quantity of sleep e.g motivation , culture ,lifestyle&habits, illness, certain medications, unconducive environment, job demands and unreasonable deadlines, extracurricular activities, academic goals e.t.c.
Dangers of not getting adequate sleep or bad sleep pattern are numerous, few are:

• Decreased competence and productivity at work.
• Undermined energy and reduced sense of self
• Risk of sleep-related motor-vehicle accidents.
• Mental illness or psychiatric disorders e.t.c

 Tips on how to get adequate sleep

1. Have a sleep dairy : This provides more specific data on your sleep patterns over a long period of time with which you can evaluate yourself.
2. Have a bedtime routine especially for children ,this helps compliance.
3. Prepare a restful environment : This can be created by having a comfortable bed,clean and tight bed linens, enough bed coverings, desired temperature of the room, adequate ventilation, quiet room,for some it could even be a certain smell or fragrance.
4. Having a warm bath before going to bed.  Back rub or body massage too helps
5. Eat appropriate bedtime snacks and beverage that can promote sleep e.g toast, crackers, a glass of fruit juice. Always avoid bedtime foods & beverages that interfere with sleep.
6. Get your mind off work or work related issues especially when you want to go to bed.
7. Think about sweet memories or reminisce on good and lovely things.

Do you have foul smelling breath?

Halitosis is popularly known as bad breath or foul smelling breath or breath that has unpleasant odor ,this odor can occur from time to time or it can be long lasting depending on the cause. It is usually caused by breakdown of food. Millions of bacteria live in the mouth particularly on the back of the tongue and when there is a build up of bacteria,toxins are released which make an individual's breath to smell. These bacteria are also responsible for tooth decay, gum disease e.t.c.

 Halitosis can be caused by a variety of factors namely:

• Poor dental hygiene : Food trapped between the teeth will be broken down by bacteria resident in the mouth,so, improper or infrequent brushing and flossing of the teeth can lead to foul smelling breath.
• Fasting or severe dieting : Abstaining from food for a prolonged period of time can also cause bad breath.
• Smoking or use of tobacco : This stains the teeth ,irritates the gum , reduces sense of taste and ultimately makes breath smell.
• Dry mouth : Lack of saliva can cause more bacteria than normal to build up in the mouth.
• Diseases : Some underlying medical conditions can also predispose an individual to bad breath e.g kidney disease, liver disease, diabetes mellitus e.t.c.
• Respiratory tract infections : Infections affecting the nose, throat , sinus or even the lungs can cause foul smelling breath.
• Certain foods with strong flavors : Food particles from foods like ginger, garlic ,onions e.t.c can aslo induce bad breath.
• Certain medications : Some types of drugs can also produce breath with unpleasant odor
• Infections in the mouth : For example cavity in a tooth, tooth decay , gum disease.
• Halitophobia : Certain psychological condition when people think they have bad breath when they do not have.

Halitosis can be prevented and managed in the following ways:

1. Brush your teeth and tongue at least twice in a day with fluoride toothpaste and floss (in between the teeth) daily.
2. Rinse your mouth with mouthwash if necessary.
3. Avoid dryness of your mouth.Drink water regularly.
4. Visit the dentist regularly (preferably every 6 months) for dental check-ups.
5. See your dentist promptly if you have bad breath accompanied with loose tooth or teeth, painful,swollen gum that bleeds or if you still have bad breath after making changes to improve your dental hygiene
6. Visit the hospital if your bad breath is accompanied with fever ,sore throat, cough, discolored discharges from the nose.