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Oatmeal, potatoes, egg… see eight foods for healthy skin

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Your diet plays a crucial role in your physical and mental health, including the wellness and quality of your skin. Of course, you read right because beautiful skin starts from the nourishment within.

Your skin health is supported by a diet rich in healthy fats, minerals, and vitamins.

To improve your skin health and quality, here are the best foods to eat.

Brown rice

Brown rice is a rich source of phosphorus, vitamin B3, protein, and magnesium. These nutrients have been proven to help protect the skin from blemishes and acne breakouts.

A study found that Vitamin B3 can help treat acne, and reduce hyperpigmentation and redness of the skin.

According to another study, brown rice is effective in improving the skin’s moisture level, colour, and softness.

Sweet potatoes

Sweet potatoes are a must in your diet if you really want to improve your skin health, appearance, and quality.

Sweet potatoes are efficient because they contain beta-carotene. Beta-carotene functions as provitamin A, which means it can be converted into vitamin A in your body.

Beta-carotene acts as a natural sunblock for the skin.

When consumed, the antioxidant in it is incorporated into your skin and helps protect your skin cells from sun exposure. This may prevent sunburn, cell death, and dry, wrinkled skin.

A study also stated that a high amount of beta-carotene promotes an overall healthier appearance of the skin.

Oatmeal

Oatmeal is a breakfast staple known to have great benefits for the body. It also improves the overall health of your skin.

Oatmeal promotes healthy skin because it is packed with fibers, zinc, manganese, and beta-glucans.

Beta-glucan possesses anti-inflammatory and antioxidant properties that may help combat the effects of aging on the skin, like wrinkles and dryness.

It’s also effective in treating inflammatory conditions, like irritation or eczema.

Eating oatmeal will help soothe, moisturize, and prevent irritation in your skin.

This is usually why oatmeal is used in many cosmetics and personal care products.

Eggs

Eggs are one of the most versatile food. Both egg white and egg yolk are highly beneficial for the body, hair, and skin.

Albumin, an essential protein found in egg white, reduces pores and eliminates breakouts.

Egg yolk also contains two major antioxidants, lutein, and zeaxanthin.

These antioxidants have been proven to provide UV protection and improve the symptoms of skin aging, such as dryness, wrinkles, discoloration, and loss of elasticity.

Avocado

Avocados contain healthy fats. They are also an excellent source of vitamins E and C, both of which play key roles in the health and vitality of your skin.

Vitamin C is known for the treatment of hyperpigmentation, acne, and skin aging.

In a study where 39 healthy women participated for 8 weeks, it was found that daily intake of avocado improved the firmness and elasticity of facial skin.

So if you seek healthy skin, incorporate avocado into your diet henceforth.

Fatty fish

Fatty fish, such as salmon, mackerel, and sardine, are excellent foods for healthy skin.

They are rich sources of omega-3 fatty acids, which are important for maintaining skin health.

Omega-3 fatty acids in fish help moisturise the skin and fight red, dry, or itchy skin caused by skin disorders like atopic dermatitis and psoriasis.

Omega-3 fatty acids also help reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV.

Dark green leafy vegetables

Including green leafy vegetables like pumpkin leaves, water leaves, broccoli, and jute leaves (ewedu) in your diet is not just beneficial for your overall health and wellness, but also for your skin.

Leafy greens play a major role when it comes to enhancing skin’s natural radiance.

These veggies are an excellent source of antioxidants, vitamins, and nutrients that boost skin health and keep it glowing.

For example, ugwu (pumpkin) leaf is a good source of vitamin C. Vitamin C is a strong antioxidant that improves skin tone, reduces skin aging, and eliminates dark under-eye circles.

Broccoli is also packed with a special compound called sulforaphane. This compound has been proven to be effective in preventing cancer, including skin cancer.

Sulforaphane is also a powerful protective agent against sun damage. It works in two ways; neutralizing harmful free radicals and switching on other protective systems in your body.

Tomatoes

Tomatoes are rich in carotenoids, vitamin C, and all of the major carotenoids, including lycopene, which makes them an excellent food for maintaining healthy skin.

Lycopene has been shown to protect your skin against damage from the sun. They may also help prevent wrinkling.

Remember, to have healthy skin you also have to be hydrated. So drink enough water daily.

Water keeps your body hydrated and refreshed and helps maintain your skin’s elasticity.

It has been proven that people who drink large amounts of water are less likely to show many signs of aging which include wrinkles than those who do not.

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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Health

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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Health

‘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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