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5 ways to sneak exercise into your day

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Here’s how to make sure you are working out every day.

You might not have the strength and consistency to go to the gym every day, but it doesn’t mean you should live a sedentary lifestyle.

We know that exercise has many benefits for our physical and mental health (e.g. it lowers blood pressure, prevents heart disease and relieves stress) and we should exercise as often as possible (20 minutes daily), but what happens when we don’t have the time? Here’s what you can do.

If your work or school has a stairs or elevation option, then you can take the stairs. Walking up and down the stairs is like doing cardio and it helps your heart.

House chores can be a great way to work your muscles. Things like washing the car, scrubbing the bathroom floor, and sweeping and mopping are good ways to move around and work your muscles.

If you have a car, that means you are always sitting down and driving and that’s terrible for your health. When you take the bus, you have to walk to the bus stop and even to your exact destination, which helps you get some cardio in.

Let’s say you don’t want to take the bus, you have a car, and you want to drive it. A good way to ensure you still take enough steps during the day is to park your car as far away from where you are going as possible.

Do you need to take a bus, your car, or an Uber to the supermarket, or you can just take a walk? A lot of late-night strolls and walks are a great way to stay healthy.

Health

Is drinking water before bed healthy?

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Do you drink a glass of water before bed? Here’s what’s happening:

Daily hydration is very important for the proper functioning of our body.

We are reminded to drink water by phone applications, magic bottles and glasses placed in every possible corner of the house.

Some of us drink the last glass of water right before going to bed. Is it good idea? Experts explain when it’s best to drink the last glass of water of the day.

  • Drinking water right before bed can disrupt your natural sleep cycle and make you wake up more often during the night.
  • A glass of water taken two hours before falling asleep will ensure optimal hydration during sleep.

Drinking water before bed is to ensure proper hydration at night. However, scientists point out that drinking water before bed is not always healthy.

The idea is that when we drink one or two glasses of water right before going to bed, we can disrupt our natural sleep cycle. Why? At night, the need to urinate is reduced, allowing us to sleep for six to eight hours straight.

Drinking before bed can make us wake up at night to go to the toilet.

Disturbed sleep patterns can adversely affect heart health and also increase the risk of high blood pressure and elevated cholesterol levels.

Sleep disorders specialist, Jessica Vensel Rundo explains in an interview with Cleveland Clinic that it is generally not recommended to drink a lot of water before bed, but a small amount is fine. He also adds that you should drink the last glass of water of the day two hours before going to bed . This also applies to other drinks.

“Developing the habit of drinking water before bed can help people reach their daily fluid limit,” notes dietitian Lauren Manaker in an interview with eatingwell.com.

According to research, water deficiency can negatively impact your overall sleep-wake cycle. A 2014 study tested 52 people who habitually drank a lot (22 people) or a little (30 people) of fluids. It turns out that for people who normally drank a lot of water, limiting their water intake was associated with an increase in anxiety and a decrease in positive emotions, compared to when they could drink as much water as usual.

People with low fluid intake showed an increase in positive emotions, satisfaction and calmness when they started consuming more water.

In addition, drinking water, especially warm water, is one of the natural ways to help cleanse the body and improve digestion.

Drinking warm water before bed will ensure optimal hydration throughout the night and will also help get rid of excess toxins (when sweating). Warm water can also relieve stomach pain and cramps.

It is important to drink adequate amounts of water during the day so as not to dehydrate the body. If we drink water before going to bed, it is worth drinking the last glass no later than two hours before falling asleep.

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Why the average man will die before his wife

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Have you noticed that in a marriage, the husband always dies before the wife?

While life expectancy is improving globally, there is a widening gap between men and women.

This disparity is not unique to Nigeria. The gap is even wider in developed countries like Germany and the US. In 2022, German men had an average life expectancy of just over 78 years, while women lived to an average of 82.8 years.

Similarly, in the US, the gap reached a worrying 5.8 years in 2021, with women living 79 years on average compared to 73 years for men. This is the largest gap since 1996.

Here are the factors leading to men’s early deaths:

1. Higher suicide rates

Researchers use the term “deaths of despair” to explain why men and husbands tend to die earlier than women. These deaths are often caused by suicide, drug addiction, or violent crime.

Men are also more likely to be impacted by mental health disorders due to the stigma surrounding seeking treatment for their mental health.

2. Heart Disease

The male sex hormone testosterone is associated with a higher risk of cardiovascular disease. Men are 50% more likely to die from it, and they tend to develop it earlier in life.

3. Dangerous occupations
According to the U.S. Bureau of Labour Statistics, the risk of a man dying at work is ten times higher than that of a woman.

Men are the majority in the most hazardous jobs worldwide. These jobs consist of maintenance and repair workers, machine operators, firefighters, and construction laborers.

4. Poor diet and lack of exercise

Men are half as likely as women to keep up a diet rich in fruits and vegetables. To live long, everyone has to eat well and exercise, but men do not.

A paper published in Research Gate showed that men eat more red meat, pork, sausages, eggs, alcohol, and foods high in sucrose than women do. Women eat more fruits, vegetables, cereals, milk, dairy products, and whole grains.

It has been shown that both reduce the risk of developing chronic diseases like heart disease, high blood pressure, and type 2 diabetes.

5. Lack of frequent health checkups

Different studies have shown that men are less likely to visit a hospital when feeling sick when compared to women. It could be that men are taught to ignore and bear suffering and not show any sign of weakness.

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‘Avoid food from street vendors’ — six ways to reduce risk of cholera infection

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On Tuesday, the Lagos state government reported a suspected cholera outbreak with at least five dead and over 60 hospitalised.

Akin Abayomi, Lagos commissioner for health, said the discovery followed cases of severe gastroenteritis reported in communities around Eti Osa, Lagos Island, Ikorodu, and Kosofe LGAs.

Subsequently, the Nigeria Centre for Disease Control and Prevention (NCDC), in a statement, alerted Nigerians to an “increasing trend of cholera cases across the country as the raining season intensifies”.

The agency said from January 1 to June 11, 2024, a total of 65 and 30 deaths have been confirmed from 30 states.

Since news of the outbreak broke out, many Nigerians on social media, especially Lagos residents, have raised concerns about the development.

Although there is a suspected outbreak of the disease, it is relieving to know that there are ways to prevent it and reduce risk of infection.

But first, what is cholera, what are the causes and symptoms?

Cholera is a disease affecting both adults and children, caused by eating food or drinking water that is contaminated with a bacterium called vibrio cholerae.

Some symptoms of the disease include painless watery diarrhoea (resembling rice water) of sudden onset.

An infected person may also experience profuse vomiting, fever, restlessness, and weakness.

Cholera is a preventable and curable disease, with most of those infected having no or mild symptoms and can be successfully treated with oral rehydration solution.

Severe cases can, however, lead to death due to dehydration (massive body fluid loss) within hours if left untreated.

If you or anyone you know experience sudden watery diarrhoea, avoid self-medication and visit a healthcare facility near you immediately.

HOW TO REDUCE RISK OF CHOLERA

The prevention of cholera is closely related to how it is spread.

People infected can spread the disease if their faeces get into the water system. If the water isn’t properly sanitised (cleaned), people using it for cooking, drinking, and washing risk infection.

People who are most at risk are those living in places with limited access to clean water and people living in areas with poor sanitation and poor hygiene.

Here are a few ways you can prevent cholera and its spread, especially during an outbreak:

Avoid all foods from street vendors and raw fruits and vegetables. Raw or undercooked seafood should also be avoided.

Ensure that your food is well cooked before consumption. Left over foods should be thoroughly reheated before eating.

Boil water before drinking. Ensure you use water from safe sources only and store water in properly covered containers. Also ensure that bottled water is properly sealed before buying.

Wash your hands with soap and clean water, especially before handling and eating food and after using the bathroom. If clean water and soap aren’t available, use hand sanitizer made of at least 60% alcohol.

Avoid open defecation, indiscriminate refuse dumping; ensure proper disposal of waste and frequent clearing of sewage.

If you have diarrhoea, do not prepare or serve food or water for others. Instead, seek medical attention immediately.

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