Five daily habits to boost self-esteem
It is international boost self-esteem month, so let’s talk about your sense of personal worth. Yes, February is not only dedicated to love but also to improving self-esteem.
Self-esteem is a sense of feeling worthy, capable, and confident in one’s skills and abilities. Having healthy self-esteem is a good practice for one’s mental and general health.
However, having self-esteem doesn’t come easy to everyone due to past experiences, background, environment, and some other reasons.
Here is a list of habits you should incorporate in your everyday life to boost your self-esteem.
The way you treat and feel about yourself after making a mistake affects your self-esteem, so it’s advisable to cultivate self-compassion.
Self-compassion is the act of treating oneself with kindness. It entails being warm, and understanding towards oneself when you fail or feel inadequate rather than being self-critical.
After making a mistake, don’t be too hard on yourself rather forgive and nurture yourself. Be your own cheerleader.
Having strong self-compassion tends to boost self-esteem and reduces the risk of depression and anxiety.
A journal can be a powerful tool for increasing self-awareness and boosting self-esteem. Keeping a journal is a great way to improve self-esteem because it involves self-reflection and a sense of control over one’s life.
Even if it’s just for 5 mins every day, try to write down your feeling and thoughts.
Journaling helps you keep track of your goals, strengths, and accomplishments.
Create and use daily positive affirmations
Keeping a daily affirmation at the forefront of one’s mind helps prevent negative thoughts and challenge self-limiting beliefs.
Develop a mantra that defines you, one which you resonate with and believe in it. Saying and believing in these affirmations helps boost one’s self-esteem and gives soothing hope and assurance.
How comfortable you feel about your skin and general appearance also affects self-esteem. So daily exercise and a healthy diet can help in improving physical and mental health.
Daily exercise also helps the body release endorphins, the hormone that triggers a positive mood and feeling.
You necessarily don’t have to do something really serious, little exercise like jogging, skipping, and even dancing can go a long way.
Also, wear dresses that you feel comfortable and attractive on. If you feel confident in your outfit, you will definitely feel a genuine sense of general confidence.
Surround yourself with positive people
Be intentional about the people you let in your space because people can contribute to one’s self-esteem.
Ditch people who are always criticising you and put you down at the slightest opportunity for people who make you feel good, support and encourage you to be the best version of yourself.
Don’t be afraid to let go of negative people, they don’t worth a space in your life.
Bald young men at higher risk of heart disease, study claims
Researchers say men who go bald or have grey hairs at a young age are more likely to have heart disease.
According to the study, both male-pattern baldness and premature greying pose a stronger risk factor for heart disease than obesity.
Sachin Patil, researcher of the UN Mehta Institute of Cardiology and Research Centre in India, said: “The incidence of coronary artery disease in young men is increasing but cannot be explained by traditional risk factors.
“Premature greying and androgenic alopecia – or male-pattern baldness – correlate well with vascular age irrespective of chronological age and are plausible risk factors for coronary artery disease.”
To arrive at the findings, an analysis was carried out on 790 men with coronary artery disease under the age of 40, and 1,270 age-matched healthy men.
The participants went through electrocardiogram (ECG), echocardiography, blood tests, and coronary angiogram, after which they were scored based on levels of male-pattern baldness and grey hair.
Researchers found that young men with coronary artery disease were significantly more likely to be prematurely grey or balding than the healthy individuals.
Also, male-pattern baldness was associated with six times greater risk of coronary artery disease while premature greying was associated with a higher risk, five times more.
Seven tips to improve ear health
Most people often prioritize the wellness of their skin, eyes, and other organs, while overlooking one of the most vital parts of the body; the ears. Meanwhile, paying attention to the health of your ear is crucial for our overall well-being.
According to the World Health Organization, about 360 million people suffer from some degree of hearing impairment ( 328 million adults and 32 million children). With prevalence to sub Saharan Africa and 8.5 million Nigerians.
However, taking the right steps henceforth can help reduce your risk of hearing loss.
Without further ado, here are the essential dos and don’ts of maintaining good ear health.
- Practice safe listening habits
In this age, most people now use headphones or earbuds to distract themselves from reality.
However, while using these buds, make sure to keep the volume at a moderate level to prevent noise-induced hearing loss.
Listening to loud music or volume can damage your hearing, especially when using earbuds that sit directly next to your eardrum.
So reducing the volume and limiting prolonged usage can improve your ear health.
- Avoid inserting objects into the ear canal
Never insert cotton buds, hairpins, or any other objects into your ear canal.
When you want to clean your ears be extra conscious, careful, and avoid using sharp or pointed objects. As these objects may injure the ear canal or eardrum and can even push wax deeper, irritate the ear canal, or cause injury.
Also using cotton buds is a common but inadvisable way to remove earwax. Earwax is normal and self-cleans the ear, preventing dust and particles from getting in.
So inserting buds or tissues in the ear could cause serious harm to the ear drum and canal with the potential for temporary or even permanent damage.
- Keep the ear dry
It is also important to always keep the ear dry to prevent ear infections called otitis media.
Otitis media is an outer ear infection that is caused when there is water residue inside the ear canal, so it becomes a breeding ground for bacteria.
To avoid this, always dry your ears thoroughly after bathing or swimming, as excess moisture can cause bacterial build-up, compromising the ear canal.
If you sense water residue, drain your ear by tilting your head to one side.
- Avoid prolonged exposure to loud noises
Loud noises that emanate from power tools, concerts, construction sites, and firearms can all gradually lead to hearing loss, especially when you’re exposed to them on a regular basis.
Be sure to always use ear protection such as earplugs and earmuffs if you are constantly going to be in a noisy environment. As exposure to these noises can lead to noise-induced hearing loss or tinnitus.
Also, be mindful of the noise levels in your environment and take necessary precautions.
- Avoid ignoring any ear pain or discomfort
Whenever you experience ear pain, fullness of the ear, drainage, or signs of infection; don’t hesitate to seek medical attention promptly.
Treatment for ear problems should not be delayed as the pain won’t improve without the right treatment.
The longer you leave an ear problem, the longer it may take to treat it. So seek professional help and avoid self-medication.
- Give your ears a break
You read right, just like the other part of the body, the ears also need breaks to function well.
This is mostly related to people who are constantly exposed to loud noise from environmental sources, concerts, and so on.
The noises from these sources have the potential to cause temporary or permanent hearing loss.
So when in a very loud environment, take frequent breaks by stepping outside to separate yourself from the noise, even if it is just for five minutes.
After the event, try to spend time in a quiet environment for at least one day to allow your ears to rest and recover.
Research has found that you need about 16-48 hours of quiet rest to recover from the previous noise.
- Visit the doctors for regular ear check-ups
Just like every other part of your body, your ears also need a periodic check-ups by professionals.
Hearing screening and exams are important as they help quickly detect hearing loss and promote instant treatment.
You should get recommendations and advice from your medical professional as hearing tests are done according to the person’s risk and environment.
Take care of your ears. Always take preventative measures to stay ahead of hearing loss.
Even one alcoholic drink a day can increase risk of stroke, study says
A new study has shown that even light-to-moderate consumption of alcoholic drink increases blood pressure and the chances of having a stroke.
Published in the Lancet medical journal, the study contradicts previous findings that suggest moderate drinking could prevent health diseases.
Researchers from Peking University, the Chinese Academy of Medical Sciences, and the University of Oxford followed the effects of alcohol on stroke in 500,000 Chinese people for 10 years.
The researchers said Chinese formed the study group because of their distinct gene combination which reduces their alcohol tolerance level. This genetic variant can make consuming alcoholic drink an unpleasant experience and lead to flushing.
The scientists were able to study the impact of alcohol on people drawn from health, lifestyle and genetic data.
The study found that some didn’t drink because of their genetic mutation, while female-participants drank little despite their genetic variance.
The men on average drank four drinks a day and were at a far higher risk of suffering high blood pressure and strokes.
At the end, the study revealed that one glass of alcoholic drink a day increased stroke risk by 10 per cent to 15 per cent and that four drinks a day increased the risk of having a stroke by 35 per cent.
It means no matter the type of alcoholic drink you reach for, don’t expect it to protect you from stroke or other disease.
For the purposes of the study, one drink was a small glass of wine, a bottle of beer, or a single measure of spirits.
Zhengming Chen, co-author of the study, said in a press release that “there are no protective effects of moderate alcohol intake against stroke. Even moderate alcohol consumption increases the chances of having a stroke.”
Although many leading scientists agreed with the study’s findings, Stephen Burgees, a researcher at the University of Cambridge noted the study was limited to Chinese and focused on spirits, beer and not wine.
Burgees further agreed with the study’s findings “that risk of stroke increases even with moderate light alcohol consumption.”
Spain passes law allowing women to take paid menstrual leave — first in Europe
Arik Air removes CRJ 1000 from fleet, aircraft to be torn down
‘I went on my own to address allegations’ — Pauline Tallen speaks on EFCC quizzing
Falana faults NNPCL, says only president can fix petrol price
EFCC grills ex-minister Pauline Tallen over diversion of N2bn
Withdraw your petition against Tinubu, LP faction tells Obi
NLC to embark on nationwide strike next week Wednesday
123-year-old Kenyan woman, Theresie Nyirakajumba, seeks companion, says ‘I’m still a virgin’
Kizz Daniel hints at separation from fiancée
Like Nigeria, Angola cuts petrol subsidy to promote solid economic growth
I’d work with Tinubu if he consults me, says Bode George
JUST IN: Tinubu confirms Gbajabiamila as chief-of staff
Bodex F. Hungbo, SPMIIM is a multiple award-winning Nigerian Digital Media Practitioner, Digital Strategist, PR consultant, Brand and Event Expert, Tv Presenter, Tier-A Blogger/Influencer, and a top cobbler in Nigeria.
She has widespread experiences across different professions and skills, which includes experiences in; Marketing, Media, Broadcasting, Brand and Event Management, Administration and Management with prior stints at MTN, NAPIMS-NNPC, GLOBAL FLEET OIL AND GAS, LTV, Silverbird and a host of others
Politics2 days ago
Governor Hope Uzodinma Elected As Chairman Progressives Governors’ Forum
News1 week ago
Biden’s Presidential Delegation arrives Abuja for Tinubu’s inauguration
News6 days ago
FG introduces ‘Brown Card’ for permanent residency
Business3 days ago
‘Four In Four’ For Zenith Bank As It Retains Title As ‘Best Corporate Governance Financial Services’ In Africa
News5 days ago
I look forward to going home, my cows are easier to control than Nigerians, says Buhari
Health1 week ago
5 unhealthy and deadly snacks almost all Nigerians enjoy
Sports5 days ago
Lionel Messi shuns awards night with PSG to attend music concert in Barcelona (Video)
World4 days ago
‘I look forward to a stronger friendship’ — King Charles congratulates Tinubu on inauguration