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5 ways to sneak exercise into your day



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.


3 surprising risks of wearing G strings regularly




People have strong opinions about what style, cut, fabric and more are best for them, and some strongly believe that no underwear is the best underwear.

There are some surprising side effects of always wearing thongs or G-strings and you definitely need to know more about if thongs are your favourite.

Though some people find them to be the most uncomfortable underwear option, others prefer them for either comfort or aesthetic reasons. There certainly can be some issues with wearing thongs all the time, but not everyone who chooses to wear them has to worry about every single health side effect.

It’s not just the amount of time that you are wearing a thong, there are a lot of other factors that can affect what sorts of issues you might deal with when it comes to wearing thong underwear. From the material a thong is made from, to the size and fit, there are a few things you need to take into consideration.

Below are some risks wearing thongs may expose you to.

  • Vaginal infections

Thongs can cause health problems to those that wear them regularly. The health issues start from urinary tract and vaginal infections. Thongs irritate and inflame the area around the Bartholdi’s glands, which produce lubricant during intercourse. They asserted that if the ducts that lead to the glands get hemmed, one could also develop a cyst next to one’s vagina. Simply put, thongs irritate the vagina and do not allow it enough air space, which obviously reveals the harmful impact of the string.

  • Yeast infection

According to a study, thongs have the capacity of increasing the chances of getting a yeast infection because of extra moisture built up from the tight fit. A manufacturer of a medication used for the treatment of yeast infections, Vagisil, affirmed that thong ought to be avoided because it causes yeast infections.

  • Reactions of the skin

These are some of the results gotten from wearing G-strings: chafed skin, irritation and infection. Chafed skin results when the thong rubs the sensitivity of the skin. This can get infected and become very painful if not quickly noticed. The clitoris can also become irritated from the friction of the thong.

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How dates increase sperm count and why men should eat them regularly




Chock full of nutrients, people eat dates mostly for energy; but there’s more to these dry fruits.

During Ramadan, Muslims break their fast with dates. Since fasting deprives your body of strength, eating calorie-dense dates helps boost your energy. But apparently, dates are capable of revving up more than just your energy levels.

Science says that date fruits can even crank up your libido; improve your sperm quality and save your marriage. Research has proven what traditional wisdom has been saying all along. Dates boost your sex life by increasing your libido and improving your sexual performance. Also according to science, dates increase sperm count, and this is another reason why men should eat dates often.

How do dates increase sperm count? Have a look at what the research has revealed below.

Traditional medicine practitioners used the pollen of the date palm to make an antidote to male infertility. With that background, some researchers decided to investigate the substance of the local antidote.

There was an experimental study led by Bahmanpour et al. in 2006. The researchers discovered that dates did impact sperm and the reproductive system of adult male rats, who were the subjects of the experiment.

The scientists noticed that eating dates greatly improved the count, the motility and DNA quality of the rats’ sperm. It also increased the weights of the testes and epididymis. The credit went to estradiol and flavonoid; components in dates that seem to have a positive effect on the quality of sperm.

Also, in November of 2016, two experts in sexual health in Lagos advised men to eat dates; saying its consumption would enhance their sexual performance and increase their libido.

The man told the News Agency of Nigeria(NAN) that when men took dates appropriately, they could also improve their health conditions in many other ways. It could save them the shame of not satisfying their sexual partners, the experts said.

One of the men, Dr. Aminu Kazeem, a sexual health therapist who works at Energy for Sex Clinic in Lagos; said men who had performance problems should incorporate dates in their diet.

“Eating dates will promote sperm quality and quantity as it is one of the best natural fruits used for male fertility. It also increases the size of the testes in men and the size of breasts in women. Consuming the fruit can help to treat sexual disorders because it is a natural aphrodisiac.”

He further confirmed that dates contained high levels of estradiol and flavonoid which aid sperm motility and increase sperm count.

Dates do more than increase sperm count and motility. They are good for your all-round health and vitality. Here are some other health benefits of eating dates below:

Want to satisfy your sugar craving? Instead of gorging on candies coated with sugar, have a few pieces of dates or sweets made out of it to beat your sugar craving in a healthy way. They are a good substitute for white sugar as they are free of sodium, cholesterol and fats. But remember, their calorific value is higher than other fruits so too much can lead to weight gain.

These little nuggets are rich in fibre, which means they are good for your digestive system and bowel movements. It also means they prevent the build-up of LDL cholesterol; which can put your heart health at risk by increasing your chances of getting hypertension, stroke, heart disease, etc.

Iron is an essential nutrient your body needs to prevent anaemia. It helps your red blood cells carry oxygen better to various body parts which help in their better functioning. Lack of iron can leave you feeling fatigued even after doing the smallest of tasks. Eating dates can beat this deficiency.

Dates contain about 656 mg of potassium per 100g which makes them a powerhouse of potassium. According to WHO guidelines, an adult should consume 3,510 mg of potassium every day. Lower levels of potassium can make one more susceptible to high blood pressure, stroke, etc.

Apart from all the above goodness, dates are also rich in other essential nutrients like calcium, magnesium and vitamin B6. The body needs both magnesium and calcium for proper bone growth; while vitamin B6 is needed to break down protein, and maintain normal levels of nerve function.

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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.

Practice self-compassion
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.

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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

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