Health
Six morning habits to boost productivity
Getting out of bed in the morning can often feel like a daunting task, especially after the hustle and bustle of the previous day. Yet, how you kickstart your morning can significantly impact your productivity, mood, energy levels, and focus throughout the day.
It has also been proven that people who maintain a morning routine are more productive than people who do not. So, to maximise your day’s productivity and fulfillment you have to be intentional about your morning routine.
Here are morning habits you can incorporate into your routine to enhance productivity and overall well-being.
- Wake up early
It can be tempting to snooze your alarm to get more sleep in the morning, try to avoid it.
Waking up early helps you start your day with a sense of purpose. It also gives you extra time to focus and care for yourself before rushing into the day’s demands.
However, this doesn’t mean you should compromise on your sleep. Getting enough sleep sleep is crucial for maintaining productivity throughout the day.
So, make sure to go to bed early if you are going to wake up early.
- Exercise
Getting enough exercise in the morning is a good way to clear your head and mind to start the day. You do not even have to get to the gym. A quick workout like walking, running, or yoga session is all you need.
Studies have shown that people who stay active are more relaxed and in better moods than people who do not.
Exercise helps increase energy levels, improve mood, and sharpen focus for the day ahead. So try to incorporate exercise into your morning routine.
- Have a healthy breakfast
Eating a nutritious breakfast fuels your body and brain with essential nutrients, helping you to be more alert and energised throughout the morning.
Meanwhile, your breakfast doesn’t have to be a full-course meal. There are now a lot of recipes for quick, healthy breakfast.
Remember to also start your day with a glass of water. Staying hydrated helps reduce cognitive function, which can involve fatigue, mood swings, and lack of focus.
- Avoid distractions
Distractions in this case are social media, screens, and mobile phones.
At least for the first hour after waking up, reduce distractions from the above-mentioned to improve concentration.
You can avoid or limit distractions by resisting the urge to check your phone first thing in the morning and turning off notifications on your devices.
Instead, take this time to reflect, journal, or engage in activities that promote relaxation and creativity.
- Plan your day
Take a few minutes in the morning to plan your day.
Starting your day with a clear plan can be a real productivity booster. It will help prioritise your tasks, manage time effectively, and reduce the feeling of being overwhelmed.
So you can start your day by creating your to-do list. To make it even more effective write the tasks according to priority.
- Repeat positive affirmations
Spend a few moments in the morning speaking positively to yourself.
Incorporating positive affirmations into your morning routine helps set a positive tone for your day.
Your affirmations can be tailored to your goals, values, and areas where you seek improvement. Repeat them aloud to yourself while visualizing success and abundance.
Studies also found that positive affirmations help boost confidence and enhance your mindset.
Being consistent with these habits won’t always be easy but over time they will become a part of you and you’ll be well on your way to more productive days.
Health
NAFDAC warns against purchase of counterfeit anti-malaria drugs
The National Agency for Food and Drug Administration and Control (NAFDAC) has raised the alarm over the circulation of “counterfeit” Paludex tablets and suspensions in Nigeria.
The agency said the drugs, labelled as Paludex (Artemether/Lumefantrine), are manufactured by Impact Pharmaceutical Ltd, and Ecomed Pharma Ltd, Enugu and marketed by MD Life Sciences Ltd, Enugu.
The statement said laboratory tests conducted by a WHO-prequalified laboratory in Germany and NAFDAC revealed that the products contain zero percent active pharmaceutical ingredient (API), rendering them ineffective and potentially harmful.
NAFDAC warned that the products are not on its registered database and all NAFDAC registration numbers stated on the products are false.
“Genuine Artemether/Lumefantrine tablets or suspension is a combination of the two medications Artemether and Lumefantrine used to treat acute, uncomplicated malaria in adults and children,” the statement reads.
“The illegal marketing of medicines or counterfeit medicines poses a great risk to the health of people; by not complying with the regulatory provisions, the safety, quality, and efficacy of the products are not guaranteed.
“Also, poor-quality pediatric formulations or medicines in general have the potential of causing treatment failure when the API content is below the prescribed dose.
“All NAFDAC zonal directors and state coordinators have been directed to carry out surveillance and mop up the falsified products within their zones and states.
“NAFDAC implores distributors, healthcare providers, and patients to exercise caution and vigilance within the supply chain to avoid distribution, administration, and use of the products.
“All medical products must be obtained from authorized/licensed suppliers. The products’ authenticity and physical condition should be carefully checked.”
Health
Less sugar in a child’s first 1000 days reduces risk of chronic disease, study says
A new study has found that reducing the amount of sugar children get in the womb and as toddlers can protect them against diabetes and high blood pressure in adulthood.
Published in the journal Science, the research reveals a critical period for healthy nutrition in the first 1,000 days of a baby’s life — from conception to age two.
The study found that cutting sugar intake in this window decreased the type 2 diabetes risk by about 35% and the risk of high blood pressure by roughly 20%. The researchers also discovered a delay in disease onset of four and two years, respectively.
The research team anaylsed data from before and after the end of the United Kingdom’s world war II-era sugar rationing in September 1953.
In January 1940, the UK government began food rationing to ensure fair shares for all during the wartime shortage.
Access to sugar, fats, bacon, meat and cheese was limited. When the rationing of sugar and sweets ended in September 1953, the average adult’s daily sugar consumption nearly doubled almost immediately, from about 40 grams to 80 grams.
Analysing the UK BioBank database of 60,000 people, the scientists compared health in middle age for 38,000 people conceived and born during rationing and 22,000 people conceived soon afterward.
The analysis showed a 30% reduction in the risk of obesity among sugar-rationed babies.
The study by the team at the University of Southern California also found that the risk of type 2 diabetes and high blood pressure increased with age. However, it increased faster in those conceived after sugar-rationing ended.
The results showed type 2 diabetes started on average four years later in adult life where there had been sugar-rationing during early childhood, and blood pressure two years later.
There was a 35% reduction in type 2 diabetes for those babies conceived during sugar rationing and a 20% reduction in high blood pressure.
“Sugar rationing created an interesting natural experiment,” said Tadeja Gracner, the study lead author and a senior economist at the Center for Economics and Social Research at the University of Southern California.
“We all want to improve our health and give our children the best start in life, and reducing added sugar early is a powerful step in that direction.
“With better information, environment and the right incentives, parents can more easily reduce sugar exposure, for kids and themselves.”
Also speaking, Keith Godfrey, a professor from the University of Southampton, said: “This is convincing new evidence, providing further support that reducing exposure of the unborn baby and newborn infant to sugar has lasting benefits that include lowering the risk of diabetes and high blood pressure in later adulthood.
“The findings are in keeping with our research showing lower rates of obesity in the children of mothers who eat low glycaemic index foods during pregnancy that are digested and absorbed more slowly, causing a slower rise in blood sugar levels.”
A previous study also suggested that high sugar intake during pregnancy may affect a child’s intelligence.
Health
Five health benefits of aloe vera
Aloe Vera is a spiky succulent plant that grows naturally in dry, tropical climates like Africa, Asia, Europe, and southern and western parts of the United States. Over the years, this scrubby and pointy plant has been cultivated for its medicinal purposes.
Here are the health benefits you get from aloe vera as gel and juice.
- Aids digestion
Aloe vera, particularly aloe vera juice, has been proven to be a natural laxative.
The outer part of this plant contains a compound called anthraquinone glycosides which has laxative effects.
A study discovered that this compound can help relieve constipation while another research found that aloe vera could help reduce the symptoms of gastroesophageal reflux disease (GERD) — a digestive disorder that often results in heartburn — and irritable bowel syndrome.
However, when trying aloe juice for constipation for the first time, consume little amount of it.
- Reduces blood sugar levels
Both the gel and juice of aloe vera can help lower and control one’s blood sugar levels.
Several studies have indicated that taking aloe vera juice has some potential benefits for people with prediabetes and type 2 diabetes due to its effect on glycemic control.
- Rich in antioxidants
Aloe vera gel contains powerful antioxidants called polyphenols, which also have anti-inflammatory effects.
Antioxidants are important to health as they protect your body from damage caused by free radicals. These antioxidants have benefits ranging from reducing one’s risk of cardiovascular diseases to improving the immune system.
Aloe vera also has antibacterial and antiviral properties which is why it is used to treat and relieve burns and wounds.
- Promotes dental health
Due to its antibacterial properties, aloe vera juice and mouthwash improve various dental and oral conditions.
Aloe vera mouthwash is effective in reducing dental plaque. A study also showed that aloe vera mouthwash help reduces gum inflammation in people who had recently undergone tooth surgery to remove plaque.
- Skincare
Aloe vera is perhaps one of the most widely used herbal remedies for topical skin conditions. This is because the gel-like components of the plant are known to heal the skin from a variety of minor ailments.
This plant is also a natural moisturizer that helps soothes dry skin. Its anti-inflammatory properties also make it a potential treatment for skin conditions like burns, acne, and eczema.
Aloe vera also helps reduce the appearance of blemishes and wrinkles.
A 2009 study of 30 females over the age of 45 also prove that taking oral aloe vera gel increased collagen production and improved skin elasticity over 90 days.
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