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7 ways you can naturally improve your eyesight



As we grow older, our vision changes for the worse. This is why we see the increased use of glasses in the older generation.

We live in an age where our eyes are constantly glued to screens, it’s no surprise that many of us experience deteriorating eyesight. It is, however, important that we prioritise our eye health, as neglecting it could put us at risk for chronic conditions such as tumours, cardiac arrests, or even cancer.

Our eyes work tirelessly for us, and it’s our responsibility to care for them. So, what are those bad habits we need to let go of and which should we embrace to improve our eyesight?

Here are some to take note of, for better eye health:

Eat colourful fruits and veggies

It all starts with what you put on your plate. A diet rich in nutrients like vitamins A, C, E, and minerals like zinc are great for your eye health. Include colourful fruits and vegetables like carrots, greens, spinach, mangoes and bell peppers in your meals, as they are packed with nutrients that nourish your eyes.

Drink enough water and always stay properly hydrated as this maintains the moisture in your eyes. Dehydration can cause dry eyes and discomfort.

Make it a habit to drink enough water each day to keep your eyes refreshed and clear.

Most of us spend hours in front of screens, whether for work or entertainment, and this can harm our eyesight in the long run. To protect your eyes from digital eye strain, follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple practice reduces eye strain and fatigue.

A good night’s sleep must not be overlooked. When you don’t get to sleep well enough, you may wake up with eye bags and red eyes. This is because, during deep asleep, your eyes have a chance to repair and rejuvenate, so you wake up with a refreshed vision. Aim for seven to nine hours of quality sleep each night. It may seem hard to achieve, but the sacrifices you make for your eye health would be worthwhile.

Prolonged exposure to ultraviolet (UV) rays can damage your eyes and cause vision problems. Invest in a pair of good-quality sunglasses that will shield your eyes from the sun’s harmful rays.

If you’re a smoker, consider quitting to protect your eyesight. Smoking increases the risk of age-related macular degeneration, cataracts, and many other eye conditions.

Don’t underestimate the importance of regular eye check-ups. Even if you don’t currently wear glasses or contact lenses, having your eyes examined by an optometrist or ophthalmologist every now and then can help detect potential issues early on.


Diet tips for women with polycystic ovary syndrome




Polycystic Ovarian Syndrome (PCOS) is a common hormonal condition that affects women of reproductive age.

It is known to trigger weight gain and cause difficulty in losing weight.

In addition to irregular menstrual cycles, women with PCOS may potentially suffer from hirsutism – a condition that causes an excessive amount of hair growth on their faces, bodies and legs.

Experts say patients with PCOS can manage their condition by taking special care in lifestyle and diet choices.

Here are some diet tips to live by:

Anti-inflammatory foods

Patients with PCOS should embrace foods that aid in the reduction of inflammation like tomatoes, dark leafy vegetables, blackberries, blueberries, cherries, avocado, coconut, green tea, olive oil, fatty fish rich in Omega 3.

Lean proteins

Lean proteins like fish are also an excellent choice for a PCOS diet.

Whole foods

Whole foods are rich in fibre, causing the body a long time to break them down. This means that metabolism in breaking this food type down is slower and therefore produces a lesser amount of insulin and the production of lesser testosterone.

Examples of whole foods include fish, meat, vegetables, healthy oils, nuts and seeds.

Foods to avoid

Avoid saturated or hydrogenated fats as well as sugar, honey and refined cereals. Pasta with durum wheat, semolina and durum as main ingredients should also be avoided.

Soy: PCOS patients struggle with ovulation and their menstrual cycle. Soy has been studied to cause a delay in ovulation in human females.

Refined carbohydrates: Foods containing refined carbohydrates like white bread are a complete no-no for PCOS patients. They tend to cause inflammation and excessive production of insulin.

Food to eat

Fruits such as watermelon, peaches, berries, oranges, papaya, pears, and apples are good for PCOS patients.

In the cereals department, PCOS patients should gravitate towards barley, quinoa, oats, oatmeal, and bran flakes.

Skimmed or toned milk, soy milk, tofu, paneer, yoghurt are the recommended dairy products while the must-eat vegetables include carrots, peas, broccoli, lettuce, mushrooms, tomatoes, peppers, and onions.

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Holding in urine, high caffeine consumption…See 10 common habits that damage your kidneys




Kidneys are an essential part of the body’s purification system.

For many reasons, it is imperative to take good care of the kidneys but several people are guilty of letting down this important organ.

Here are some of the common ways humans put their kidneys at risk.

Holding in urine

This might sound odd, but almost everyone does it. The urge often comes during a car ride, in the middle of a phone call, or when there isn’t a bathroom nearby.

Holding in urine on a regular basis increases pressure, which can lead to kidney failure and kidney stones. When nature calls, it’s best to listen.

Insufficient water intake

One of the important functions of the kidneys is to filter blood and get rid of toxins and waste materials that can harm the body.

When you don’t drink enough water, those toxins and waste materials start to accumulate, eventually causing severe damage.

High salt consumption

Regularly eating too much salt can also cause huge damage to your kidneys as well as other health problems. The kidneys metabolise 95 percent of the sodium consumed through food.

When salt intake is high, the kidneys need to work harder to excrete the excess salt. This, in turn, can lead to decreased kidney functioning, causing water retention in the body.

Water retention can cause a spike in blood pressure and increase the risk of developing kidney disease.

High protein diet

Consuming an excess of animal protein (especially red meat) increases the metabolic load on the kidneys.

The more animal protein one consumes, the harder the kidneys have to work, which can cause stress and lead to kidney damage.

Sugar overdose

Studies have shown that people who consume two or more sugary drinks a day are more likely to have protein in their urine.

Protein in urine is an early sign that the kidneys are not doing their job properly.

High caffeine consumption

Caffeine can raise blood pressure and put extra stress on the kidneys, just as salt can. Over time, excess coffee consumption (or caffeine consumption) may lead to kidney damage.

Drinking alcohol in excess

Drinking in moderation is fine, but excessive drinking can cause significant damage to your kidneys. Alcohol is a toxin that puts a lot of stress on your kidneys and liver.

Smoking cigarettes

According to the Centers for Disease Control and Prevention, smoking is bad for almost every organ of the body, including the kidneys. Several studies have shown the connection between smoking and kidney disease.

Smoking increases blood pressure, reduces blood flow and narrows the blood vessels in the kidneys. It can even accelerate loss of kidney functions and worsen existing kidney diseases.

Regular use of analgesics

Many of us have the habit of taking analgesics (over-the-counter painkillers) to control pain and reduce fever and inflammation. But this can damage different body organs, including the kidneys.

Sleep deprivation

Chronic sleep deprivation is linked to many health problems, including kidney disease.

The body works while sleeping to repair kidney tissue that may be damaged, so depriving the body of sleep makes it harder to heal.

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NAFDAC alerts public on recalled G Fuel brand Energy Drinks




The National Agency for Food and Drugs Administration and Control has notified the public that the recalled G Fuel brand Energy Drinks by T&E Imports and GPAE Trading Corp contains high levels of caffeine.

The notification of this product is contained in a public alert with No. 034/2023, issued to newsmen in Abuja on Thursday by NAFDAC Director-General, Prof Mojisola Adeyeye.

Adeyeye said that the agency was equally notified about the recall of the product by the Netherlands Food and Consumer Product Safety Authority and the Canadian Food Inspection Agency.

The NAFDAC boss said that the consumption of products containing high levels of caffeine could cause headaches, insomnia, irritability, and nervousness.

She said that people sensitive to caffeine can experience these effects at very low consumption levels.

Adeyeye also cautioned pregnant women not to take these products, adding that the possible health effects of consuming too much caffeine include the risk of miscarriage and a chance of low birth weight.

The D-G also stated that the affected products have no cautionary statement to limit the number of servings per day, adding that these products are sold online.

“The product is not registered by NAFDAC, which implored consumers and retailers to refrain from using, selling, serving, or distributing the implicated product.

“Members of the public are encouraged to report any suspicion of distribution and sale of unwholesome packaged food products to the nearest NAFDAC office.

“NAFDAC could also be reached on 0800-162-3322 or via email:

“Healthcare professionals and patients are also encouraged to report adverse events or side effects related to the use of any substandard NAFDAC-regulated product to the nearest NAFDAC office.

“NAFDAC could also be reached through the use of the E-reporting platforms available on the NAFDAC website or via the Med-safety application available for download on Android and IOS stores.

“The public could also reach NAFDAC via e-mail at,” she added.

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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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