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5 important health checks every woman should get and why



Taking care of your health is one of the most important things you can do for yourself.

For women, staying healthy means making sure to get regular check-ups. These check-ups help catch problems early, which can make treatment easier and more successful.

Even if you feel fine, some health issues don’t show any signs until they are more serious. This is why it’s important to know which health checks are necessary and why they matter.

Let’s discuss five important health checks every woman should get and why they are so important.

A Pap smear is a simple test that collects cells from the cervix. These cells are then examined for abnormalities that could indicate early signs of cervical cancer.

The Human Papillomavirus (HPV) test checks for the presence of certain strains of HPV, a virus that can contribute to cervical cancer development.

When to get it: The recommended schedule for Pap smears and HPV tests can vary depending on your age and risk factors.

Typically, women aged 21-29 should have a Pap smear every three years. After 30, the option for a combined HPV and Pap test (co-testing) every five years becomes available, depending on your individual situation. Talk to your doctor about what’s right for you.

A pelvic exam is a comprehensive evaluation of your reproductive organs. During the exam, your doctor will visually examine your external genitals, feel your internal organs through your vagina, and might also perform a Pap smear.

A pelvic exam can detect a variety of issues, including infections, fibroids (benign growths), and even early signs of ovarian cancer.

When to get it: Similar to Pap smears, the recommended frequency for pelvic exams can vary. Generally, women with no concerning symptoms might get one annually alongside their Pap smear. However, your doctor will personalise the schedule based on your specific needs.

High blood pressure (hypertension) and high cholesterol can put you at risk for heart disease, stroke, and other health problems. The good news is, these conditions can often be managed with lifestyle changes and/or medication.

When to get it: Typically, blood pressure and cholesterol checks are recommended for adults starting in their 20s or 30s. The frequency might vary depending on your age, risk factors, and overall health.

A mammogram is an X-ray of the breast tissue that can detect lumps or abnormalities that might be cancerous.

It’s a crucial tool in the fight against breast cancer, the most common cancer among women.

When to get it: The recommended schedule for mammograms can vary depending on your age, family history, and risk factors. Generally, women aged 40-49 might consider getting mammograms every few years, while those over 50 might benefit from annual screenings.

As we age, our bones naturally become less dense, increasing the risk of fractures. A bone density scan is a painless test that measures how strong your bones are. This helps identify osteoporosis, a condition that weakens bones.

When to get a bone density scan: While bone density naturally decreases with age, some women are at higher risk for osteoporosis. These include:

  • Women over 50, especially those with a family history of osteoporosis.
  • Women who are postmenopausal, as estrogen plays a vital role in bone health.
  • Women with a history of fractures.
  • Women with certain medical conditions like rheumatoid arthritis or chronic kidney disease.
  • Women who take medications that can weaken bones, such as long-term use of corticosteroids.

These five health checks are a great starting point for women of all ages. However, preventive care goes beyond just tests. To empower your health journey, you’ll need to develop a healthy lifestyle and maintain a healthy weight.

If you experience any concerning changes in your body or unusual symptoms, don’t hesitate to talk to your doctor. Early diagnosis and intervention are crucial for many health conditions. Also, know your family history.

Understanding your family’s medical background can help identify potential risks you might have.

You are your own health advocate. Take charge of your preventive care and adopting a healthy lifestyle.

Written by Honest Micah.


5 things every man should do at least once a week




In day-to-day life, it’s easy for men to neglect their well-being.

Balancing work, family, and personal commitments often leaves little time for self-care and personal development.

However, adding certain activities to your weekly routine can significantly enhance your physical health, mental well-being, and overall quality of life.

Here are five things every man should do at least once a week:

Regular physical exercise is crucial for maintaining good health and vitality. It not only helps in managing weight and building muscle but also improves cardiovascular health and mental well-being.


– Physical health: Reduces the risk of chronic diseases such as heart disease, diabetes, and hypertension.

– Mental health: Releases endorphins, which improve mood and reduce stress and anxiety.

– Energy levels: Boosts energy and enhances overall stamina.

Whether it’s a gym workout, a run in the park, or a game of basketball with friends, make time for physical activity to stay fit and energised.

Mindfulness and meditation offer a way to achieve mental clarity and reduce stress. Spending even a few minutes in quiet reflection can have profound effects on your mental health.


– Stress reduction: Lowers levels of cortisol, the stress hormone.

– Improved Focus: Enhances concentration and cognitive function.

– Emotional health: Promotes a sense of calm and emotional balance.

Add mindfulness or meditation into your weekly routine to improve your mental clarity and emotional well-being.

Maintaining strong relationships with family and friends is essential for emotional health. Social connections provide support, reduce feelings of loneliness, and enhance overall happiness.


– Emotional support: Provides a network of people who can offer advice and support.

– Stress relief: Sharing experiences and feelings with loved ones can reduce stress.

– Happiness: Strong social bonds contribute to a sense of belonging and contentment.

Make it a point to spend quality time with loved ones, whether through family dinners, phone calls, or outings with friends.

Engaging in hobbies or activities you are passionate about can provide a welcome break from daily responsibilities and foster a sense of fulfilment.


– Creativity: Stimulates the brain and fosters creativity.

– Relaxation: Offers a chance to unwind and de-stress.

– Personal growth: Provides opportunities to learn new skills and improve existing ones.

Whether it’s painting, playing a musical instrument, gardening, or reading, dedicating time to your hobbies can enrich your life.

5. Plan for the week ahead

Taking time to plan your week can help you manage your time effectively and ensure you stay on top of your responsibilities.


– Organisation: Helps prioritise tasks and manage time efficiently.

– Goal setting: Allows you to set and achieve personal and professional goals.

– Stress management: Reduces the anxiety of last-minute tasks and deadlines.

Spend some time each week organising your schedule, setting goals, and planning activities to stay productive and reduce stress.

Adding these five activities into your weekly routine can significantly enhance your physical health, mental well-being, and overall quality of life.

By engaging in regular exercise, practising mindfulness, connecting with loved ones, pursuing hobbies, and planning your week, you can achieve a balanced and fulfilling lifestyle.

Prioritising these activities not only contributes to your personal growth and happiness but also helps you navigate the demands of modern life with greater ease and satisfaction.

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Three reasons you should drink more water




There’s no denying the importance of water for the well-being of the human body. This free gift of nature is often underestimated in our diet.

The human body makes use of water in every one of its functions from the cells to the tissues and finally, the organs, making water a major component of the body.

For this reason alone, one might argue that it makes sense logically, the popular opinion on the importance of water for healthy living. However beyond this logic, there are many more reasons.

Water aids in excretion

Did someone just say, ‘ew’? As unpleasant as some might find the term, ‘excretion’, its importance cannot be underrated.

The human body is designed in such a way that after it takes in substances such as food, water, air, nutrients, etc, it brings out waste elements through the skin, eyes, anus, throat, and urethra.

Notice how excrete materials such as sweat, urine, and stool contain liquid? This must suggest the importance of water in creating these materials. Sufficient water helps the kidney, alongside organs, tissues and cells involved in excretion to function properly.

Water makes the skin glow

You’ve probably heard testimonies pertaining to this and it’s no lie. Look at anyone with glowing and healthy skin and they’ll tell you how water plays an important role in their diet.

We already know the body is made up of a large component of water. It only makes sense that by consuming lots of water, one is bound to replenish the amount of water needed by the body to function at its full potential.

This in turn means that with a body functioning at maximum, the skin will surely reap of this benefit. 

Water aids in physical performance

Think of athletic tournament and how athletes prone to drinking some water when they’re exhausted. No food, just water. Water is an important necessity for individuals involved in physical activities for a good reason.

This is because when physical activities are carried out by the human body, we perspire (sweat through pores on the skin) thereby losing bodily fluid. Keeping at this activity and perspiring over time will in turn lead to dehydration which is energy and mind consuming.

By consuming water however, the lost fluids are replaced, energy is restored and the mind is clear.

Although there are several other interesting scientifically-proven reasons to drink more water, an important note to self should be that the same water which grows plants when watered judiciously, will definitely help after the human system when drank judiciously.

Be careful to note that the water you consume is clean. That is, free of colour, smell, and taste. Invest in a portable reusable water container to carry some water wherever you are. 

Keep in mind that consuming the recommended amount of water daily, will not only help you achieve the three mentioned advantages in this article, but indeed, your overall health.

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5 best drinks for weight loss




When it comes to losing weight, you might need to ditch soft drinks and alcoholic drinks and pick up some healthy drinks.

Here are the 5 best drinks for weight loss.

Green tea has a lot of health benefits, and for good reason.

It’s one of the best drinks for weight loss, in addition to being a potent source of other nutrients and healthy antioxidants.

Numerous studies have demonstrated that drinking green tea reduces body weight and body fat.

Check out this green tea.

Different researchers state that hibiscus tea may help with weight loss and prevent obesity. According to one study, hibiscus extract decreased body mass, body fat, and body weight.

Ginger is well-known as a spice and herbal remedy for conditions like nausea, colds, and arthritis. Both human and animal studies suggest ginger also aids in weight loss. For example, rats on a high-fat diet with 5% ginger powder for four weeks showed significant reductions in body weight and improvements in HDL (“good”) cholesterol levels.

Apple cider vinegar, which contains acetic acid, may stimulate weight loss by decreasing insulin levels, improving metabolism, suppressing appetite, and burning fat. Animal studies suggest acetic acid can prevent weight gain and decrease fat accumulation. However, apple cider vinegar should be consumed sparingly to avoid eroding teeth, always followed by rinsing with water.

Get it here.

Coffee, popular worldwide for boosting energy and mood, contains caffeine, a stimulant that may benefit weight loss. Coffee can reduce energy intake and boost metabolism.

One study with 33 overweight adults found that those who drank coffee with 6 mg of caffeine per kilogramme of body weight consumed significantly fewer calories than those who drank less caffeine or none.

Written by Honest Micah

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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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