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5 things every man should do at least once a week

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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.

Benefits:

– 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.

Benefits:

– 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.

Benefits:

– 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.

Benefits:

– 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.

Benefits:

– 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.

Health

What to eat and avoid when treating malaria

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Malaria is a serious disease that affects millions of people around the world. It is caused by parasites transmitted to humans through the bites of infected mosquitoes.

When someone gets malaria, they often feel very sick with symptoms like high fever, chills, headache, and muscle pain. If not treated promptly, malaria can become life-threatening.

However, with proper medical care and attention to diet, patients can recover.

Malaria is transmitted through the bite of a female Anopheles mosquito infected with Plasmodium parasites.

When this mosquito bites a person, the parasites enter the bloodstream and travel to the liver, where they multiply. After leaving the liver, they infect red blood cells, causing the symptoms of malaria.

The primary treatment for malaria is antimalarial medication prescribed by a doctor. The type of medication and length of treatment depend on the type of malaria parasite and the severity of the disease. Early diagnosis and treatment prevent complications.

Patients should follow their doctor’s instructions carefully and complete the full course of medication even if they start feeling better.

Proper nutrition plays a vital role in the recovery from malaria. Here are some foods that can help:

  • Fruits and vegetables: Fresh fruits and vegetables are rich in vitamins and minerals that boost the immune system. Oranges, apples, carrots, and leafy greens are excellent choices.
  • High-protein foods: Protein is essential for healing and rebuilding body tissues. Include lean meats, fish, eggs, beans, and nuts in your diet.
  • Whole grains: Whole grains like brown rice, oats, and whole wheat bread provide necessary energy and fibre, aiding digestion and overall health.
  • Hydration: Drinking plenty of fluids is crucial. Water, fresh fruit juices, and coconut water help keep the body hydrated and flush out toxins.
  • Soups and broths: Light soups and broths are easy to digest and can be nutritious. Chicken soup, in particular, is beneficial.

Certain foods can hinder recovery from malaria and should be avoided:

  • Fatty and fried foods: These can be difficult to digest and may cause nausea or discomfort. Avoid fried snacks, heavy sauces, and greasy meals.
  • Processed foods: Processed and packaged foods often contain unhealthy fats, sugars, and preservatives that can weaken the immune system.
  • Caffeinated drinks: Coffee, tea, and other caffeinated beverages can lead to dehydration, which is not ideal when dealing with malaria.
  • Alcohol: Alcohol can interfere with the effectiveness of antimalarial drugs and can also dehydrate the body.
  • Spicy foods: Spicy foods can irritate the stomach and should be avoided, especially if the patient is experiencing nausea or vomiting.

Malaria is a serious disease that requires prompt medical treatment and proper care. Along with taking prescribed medication, eating the right foods can significantly aid in recovery.

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Health

What causes fibroids to regrow in women after surgery?

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Following Nigerian actress Ini Dima-Okojie’s announcement about her fibroids recurring after surgery, it’s important to understand what causes their recurrence.

Uterine fibroids, or leiomyomas, are noncancerous uterine growths that affect 70–80% of women between the ages of 35 and 54.

Fibroids is a risk factor of infertility in women. Some form before the age of 35 and continue until menopause, resulting in a range of very incapacitating symptoms.

  1. Heavy periods: You might soak through pads or tampons more frequently than usual.
  2. Painful cramps: Intense cramps may occur during your period or even throughout your cycle.
  3. Pelvic pressure or discomfort: a feeling of heaviness or fullness in your lower abdomen.
  4. Longer periods: Your periods might last longer than a week.
  5. Pain during sex: Intercourse can be uncomfortable or even painful.
  6. Urinary issues: frequent urination or difficulty emptying your bladder.
  7. Abdominal changes: bleeding, swelling, or a feeling of tightness in your lower belly.
  8. Bowel issues: constipation, diarrhoea, or discomfort in your rectum.

There are three basic treatments for fibroids.

A hysterectomy is a type of fibroid surgery when the fallopian tubes and uterus are removed, depending on where the fibroid is located.

A myomectomy preserves the uterus by removing only the fibroids that are causing the symptoms.

A non-surgical procedure called Uterine Fibroid Embolisation (UFE) stops the fibroids’ blood supply, causing them to shrink and eventually die.

According to the Fibroid Institute of Texas, the symptoms of fibroids usually get better following treatment; however, research indicates that depending on the method, uterine fibroids may recur or develop.

Here’s why they might come back:

  1. Microscopic cells: During surgery, some tiny fibroid cells might remain undetected. These can grow into new fibroids over time.
  2. Hormonal influences: Oestrogen and progesterone hormones can stimulate fibroid growth. Even after menopause, when these hormones decrease naturally, some women may still have residual levels that can trigger new fibroid development.
  3. Genetic factors: A genetic predisposition to fibroids can increase the chance of new ones forming even after surgery.
  4. The type of treatment: According to a study on myomectomy, up to 20 out of 100 women experienced regrowth of fibroids in the first few years following the treatment.

A woman’s future risk of developing fibroids increases with her age and the number of fibroids she had at the time of the treatment. Because myomectomies concentrate on eliminating pre-existing fibroids while sparing the uterus, they may have a higher recurrence rate.

On the other hand, hysterectomy—whether whole or partial—is uncommon since there is no uterus. The hazards involved in hysterectomy prevent many women from having one.

When compared to fibroid surgery, UFE does offer a rate of 90% success. Although it is possible, after this type of treatment, women’s fibroids usually do not grow back.

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Health

5 things you should never do during pregnancy

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Pregnancy is a whole journey that requires lifestyle changes in order to ensure that both the mother and baby are in perfect health.

Most pregnant women focus on what they should do—like eating a balanced diet and attending regular prenatal appointments.

But then, it is also important to be aware of what they shouldn’t do.

Here are some key things to avoid during pregnancy:

Consuming alcohol during pregnancy can lead to serious complications, including fetal alcohol syndrome (FAS), which can cause growth deficiencies, facial abnormalities, and central nervous system disorders. It’s safest to avoid alcohol entirely to eliminate any risk to your baby.

Smoking during pregnancy can result in preterm birth, low birth weight, and developmental issues. It also increases the risk of sudden infant death syndrome (SIDS). If you smoke, seek help to quit as soon as you find out you’re pregnant.

Not all medications are safe during pregnancy. Always consult your healthcare provider before taking any prescription or over-the-counter drugs, including herbal supplements. Some medications can cause birth defects or other complications.

Certain physical activities can be dangerous during pregnancy:

– Contact sports: Activities like soccer, basketball, and hockey pose a risk of abdominal injury.

– High-risk exercises: Avoid activities with a high risk of falling, such as skiing, horseback riding, and gymnastics.

– Heavy lifting: Lifting heavy objects can strain your back and abdomen, leading to potential complications.

High levels of stress can negatively impact your pregnancy. Practice stress-reducing techniques such as yoga, meditation, and deep breathing exercises. Also ensure you have a support system in place.

In addition to the above, it is also important to pay attention to the foods you eat during pregnancy. This is because some foods can pose risks due to bacteria or toxins. Such foods include raw or undercooked seafood and meat, unpasteurised dairy products, raw eggs and excessive caffeine consumption.

By avoiding these potential hazards, you can help ensure a healthier, safer pregnancy.

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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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