HEALTHY LIVING

Healthy Tips To Adopt From People Who Age Gracefully

Published

8 years ago

August 17, 2016

Healthy tips to adopt from people who age gracefully
Quite a number of people age faster than their age and others don’t even age at all. Over years, they still maintain their youthful appearance and some might think it’s a genetic thing, but it takes discipline to maintain that appearance.

Although, some are rooted from good genes when it comes to ageing slowly, but a high percentage of not ageing quickly is adopting healthy principles for a youthful appearance. It starts with consciously taking healthy precautions to keep fit and look great. A vivid example is Genevieve Nnaji. Even in her late 30s, we can take her for a teenager unaware.

Genevieve Nnaji even in her late 30s, still looks younger than her age.

Research shows that adopting these methods of living healthy will lead to an ageless appearance.

• Skincare: this an important factor to consider for a youthful appearance. Avoiding a skincare routine is neglecting your skin. A skin care routine it doesn’t necessarily mean spending a lot of money at the spa or skin therapist. Even in your home, there are natural beauty products you are not aware of. Products like brown sugar, Aloe vera plant, salt, rice water, egg white, lemon juice, cinnamon, milk and many more. Ageless people dedicate their time in engaging in 2 or more of these natural beauty product above.

Skin care

• No smoking, no drinking: you can’t aspire to have an ageless appearance and you still engage in smoking as a daily activity. This is one fast way to age quickly. It speedily wrinkles the skin until it’s damaged. Research shows that people who age gracefully don’t smoke or drink. They substitute them for drinking a lot of water for hydration. Whatever goes inside your body reflects on your appearance. If you engage in them, it is never too late to stop.

Don’t Smoke and drink

• Activities: this entails regular exercising, having positive hobbies and engaging in a sport activity. You don’t expect to sit at home and regain an ageless look. Everything comes with discipline. Research shows exercising is a factor to consider for an ageless appearance. Make it a daily routine to engage in one positive activity or the other.

Exercise and engage in other physical activities. (www.nhs.uk)

HEALTHY LIVING

12 Healthy Ways To Gain Weight Naturally

Published

5 days ago

September 28, 2024

Adaeze Okechi

In Nigeria, many people focus on weight loss, but gaining weight can be just as challenging for some individuals. Whether it’s due to genetics, fast metabolism, or medical reasons, being underweight can lead to various health concerns. The good news is that there are healthy ways to gain weight, and by making simple yet effective changes, you can reach your ideal body weight safely.

If you’re underweight, you may not be getting all the nutrients your body needs. This can lead to issues like a weakened immune system, frequent illnesses, and even bone fractures.

Below are steps you can take to gain weight in healthy ways that are beneficial for your body and long-term health.

1. Determine If You’re Underweight

The first step in your weight gain journey is to find out if you’re truly underweight. To do this, calculate your Body Mass Index (BMI). BMI is a tool that uses your height, weight, and age to determine if your weight is healthy. If your BMI falls below 18.5, it’s considered underweight.

You can use an online BMI calculator for quick results but don’t forget to speak to your doctor about what your healthy weight should be and how to achieve it. Healthy ways to gain weight should always be done under the guidance of a healthcare professional.

2. Eat More Often

One of the best healthy ways to gain weight is by eating more frequently. Instead of the usual three meals, aim for five or six smaller ones throughout the day.

This strategy helps you take in more calories, especially if you struggle with a low appetite or feel full too quickly. By spreading your meals out, you increase your calorie intake without overwhelming your stomach.

3. Drink Your Calories

Another healthy way to gain weight is by choosing calorie-rich beverages over diet sodas or plain tea. Opt for milk, fresh juice, or a smoothie made with full-fat dairy and fruits like bananas or mangoes.

These drinks not only provide additional calories but also deliver essential nutrients that your body needs. Swapping your drinks can make a big difference in your weight gain journey.

4. Avoid Junk Food

Although it might be tempting to indulge in junk food to gain weight, this is not a healthy option. Junk food contains “empty” calories, high amounts of salt, sugar, and unhealthy fats that can lead to long-term health issues.

Instead, focus on healthy ways to gain weight by eating nutrient-dense foods like fruits, vegetables, meats, and dairy products. These will help you gain weight in a way that supports your overall well-being.

5. Choose the Right Healthy Foods

Not all fruits and vegetables are low in calories. Some, like mangoes and avocados, are calorie-dense and ideal for those seeking healthy ways to gain weight.

Similarly, starchy vegetables like potatoes and corn provide energy and nutrients. Fatty fish like salmon is also a fantastic source of protein and healthy fats, making it a great addition to your meals.

6. Add More to Your Soups

If you enjoy soups, you’re in luck. You can turn your soups into calorie-rich meals by adding toppings such as bacon bits, sour cream, cheese, and even powdered milk.

This simple change can provide more calories per serving and is one of the healthy ways to gain weight without sacrificing taste.

7. Dress Up Your Salads

Salads don’t have to be low-calorie meals. You can boost their nutritional value and calories by adding healthy fats like olive oil, avocados, nuts, and seeds.

Including ingredients such as cheese or fruits like apples and pears can also healthily increase the calories. Remember, healthy ways to gain weight don’t mean you have to eliminate nutritious foods like salads from your diet.

8. Add Cheese to Your Meals

Cheese is rich in calories and nutrients, making it a great addition to burgers, sandwiches, and even salads. It’s a delicious way to gain weight, but be mindful of the saturated fats. Moderation is key when incorporating cheese into your diet for healthy ways to gain weight.

9. Snack on Nuts and Seeds

Nuts, seeds, and nut butter are high in calories and packed with essential nutrients. If you’re looking for healthy ways to gain weight, try snacking on almonds, walnuts, or peanut butter.

These can be eaten on their own or paired with fruits or vegetables like celery sticks for an extra calorie boost.

10. Track Your Food Intake

Maintaining a food journal can help you monitor your progress and ensure that you’re eating enough calories. By tracking what you eat daily, you can identify areas where you need to add more calories.

A food diary is a helpful tool for finding healthy ways to gain weight, especially if you struggle with consistency.

11. Time Your Drinks

Drinking water or other liquids before meals can make you feel full faster, which might reduce your calorie intake. To avoid this, sip on calorie-dense beverages like milk during meals or wait until after you’ve finished eating. This strategy is one of the practical healthy ways to gain weight.

12. Exercise to Build Muscle

Incorporating strength-building exercises like yoga, weight lifting, and push-ups into your routine can help you gain muscle mass. Though exercise burns calories, it also increases your appetite, helping you consume more food.

Always consult with a doctor or fitness expert to find healthy ways to gain weight through exercise that suits your body’s needs.

13. Indulge Occasionally

While you should prioritize nutrient-rich foods, there’s no harm in indulging in cakes, cookies, or pies once in a while. Just be cautious not to overdo it.

When looking for healthy ways to gain weight, remember you can also satisfy your sweet tooth with nutritious options like yoghurt, granola, and fruits.

14. Know Your Fats

Not all fats are bad for you. Consuming healthy fats is one of the most healthy ways to gain weight. Polyunsaturated and monounsaturated fats found in salmon, avocados, and nuts can provide the calories and nutrients you need to gain weight. Avoid trans fats, though, as they are harmful to heart health.

By following these tips, you can find healthy ways to gain weight that suit your lifestyle and nutritional needs. Prioritizing your health while working towards your weight goals ensures that you’re building a strong, well-nourished body.

For more healthy tips, check here.

HEALTHY LIVING

How To Build And Maintain Healthy Relationships

Published

2 weeks ago

September 21, 2024

Adaeze Okechi

How To Build And Maintain Healthy Relationships | fab.ng

Are you on a quest on how to build and maintain healthy relationships? First, you must understand that healthy relationships profoundly impact your overall well-being. They foster happiness and satisfaction in your life.

Yes, when you cultivate supportive and loving connections with your partner and family members, you create an environment that enhances everyone’s quality of life and self-esteem. These positive relationships contribute to a sense of fulfilment and contentment, acting as a foundation for personal growth and emotional stability.

Building and maintaining healthy relationships requires dedicated effort and commitment. They don’t materialize spontaneously but evolve through conscious actions and open communication.

As you invest more positive energy into your relationships, you’ll likely notice a corresponding improvement in their quality and depth. This investment might involve actively listening to your loved ones, showing empathy, practising forgiveness, and consistently demonstrating your care and appreciation.

The process of nurturing healthy relationships is ongoing, demanding regular attention and care. By consistently working on your connections with others, you create a robust support system that can weather life’s challenges. This continuous effort pays dividends in the form of stronger bonds, increased trust, and a more harmonious living environment for all involved.

You must keep in mind that the health of your relationships directly correlates with the amount of positive effort you put into them. So, by prioritizing these connections and actively working to strengthen them, you’re not only improving your own life but also positively impacting the lives of those around you.

This reciprocal nature of healthy relationships creates a cycle of positivity that can lead to long-lasting happiness and mutual growth.

What are the signs of a healthy relationship?

In healthy relationships, individuals actively love and support one another. They provide practical assistance as well as emotional backing to their partners. These supportive partners stand by each other during both joyful moments and challenging times, offering unwavering support throughout life’s ups and downs.

Healthy relationships typically build their foundations on several key elements:

Partners demonstrate mutual respect, maintain honesty in their interactions, and cultivate trust between them.
They engage in open communication, freely expressing thoughts and feelings.
Both individuals in the relationship enjoy equal standing and treatment.
They embrace a balance of shared activities and individual pursuits.
Partners strive to understand each other’s perspectives and experiences.
They show genuine care and concern for one another’s well-being.
Couples align their values on crucial matters such as financial management, approaches to raising children, and other significant life decisions.

What are the benefits of healthy relationships?

Individuals who maintain healthy relationships often experience higher levels of happiness and life satisfaction. These people face a lower risk of developing physical and mental health issues compared to those in unhealthy relationships or without strong social connections.

Healthy relationships contribute to personal well-being in several significant ways:

They boost your sense of self-worth, foster a feeling of belonging, and combat feelings of loneliness.
These positive connections instil confidence in you, enhancing your self-esteem and ability to face life’s challenges.
Strong, supportive relationships provide you with the emotional resources to navigate and overcome difficult periods in your life more effectively.

By cultivating and nurturing healthy relationships, you create a robust support system that enhances your overall quality of life. These connections serve as a buffer against stress, offer emotional stability, and provide a foundation for personal growth and resilience.

The positive impact of healthy relationships extends beyond immediate emotional benefits, influencing your long-term physical and mental health outcomes.

What is communication in a healthy relationship?

Individuals in healthy relationships engage in regular and effective communication, actively talking and listening to each other. Despite their best efforts, misunderstandings can still occur. This can potentially lead to feelings of upset, hurt, or confusion.

When communicating, ensure you:

Maintain clarity about your intended message.
Genuinely strive to comprehend the other person’s perspective.
Verify your understanding by seeking confirmation.

Remember that loving someone doesn’t automatically grant you the ability to read their thoughts or guarantee effective communication.

To foster more open communication in your relationship, you can:

Designate uninterrupted time for conversations with each other.
Express physical affection through kisses and hugs, and maintain eye contact during conversations.
Practice active listening, giving your full attention to your partner.
Discuss matters honestly and respectfully, even when addressing difficult topics.
Share both minor and major events occurring in your lives.
Clearly express your wants and needs, and openly discuss any differences of opinion.

Communication extends beyond verbal exchanges. Non-verbal cues, including your posture, tone of voice, and facial expressions, convey powerful messages about your emotions and attitudes.

In fact, non-verbal communication can carry even more weight than spoken words, especially when your actions contradict your verbal statements. This discrepancy between words and behaviour can significantly impact the effectiveness and authenticity of your communication.

How can I maintain healthy relationships?

Investing time and commitment into maintaining healthy relationships proves crucial for personal well-being. While no relationship achieves perfection, a healthy connection should bring you more happiness than stress.

Consider these tips for fostering a healthy relationship:

1. Be clear about what you want — Articulate your point clearly and honestly while respecting your partner’s perspective. Opt for ‘I’ statements instead of critical ‘you’ statements. For instance, express “I really hate it when you don’t clean up the dishes” rather than “You never help me in the kitchen.”

2. Say sorry when you’re wrong – Apologizing sincerely helps heal relationships and strengthens your bond.

3. Be affectionate and show appreciation – Combat routine by creating special moments together and consistently demonstrating affection. Even simple acts like cuddling on the couch after work reinforce intimacy.

4. Make your relationship a priority – Balance relationships, work, family, and friends by setting boundaries at work and learning to decline unnecessary commitments. This approach ensures you dedicate time to nurturing your relationship.

5. Find shared interests – Discover hobbies you both enjoy to spend quality time together. Consider options like attending a night class or taking up a new sport as a couple.

6. Find solutions that work for both of you – Address conflicts by respecting and accepting your differences and similarities. Seek compromises that satisfy both partners to resolve issues effectively.

7. Make time for family time – Despite busy schedules, prioritize family gatherings. Even one family meal per week provides an opportunity for everyone to reconnect, catch up, and communicate openly with each other.

Are you having relationship issues?

It’s common for relationships to experience ups and downs, as well as for partners to hold differing opinions. Over time, both relationships and the people involved naturally evolve.

A relationship becomes unhealthy when one partner dominates or holds more power over the other, or when abuse or violence is present.

When a relationship comes to an end, it can be an extremely painful period. For those coming out of long-term relationships, the recovery process may take two years or even longer as they work to rebuild their lives. During this time, some individuals may face serious health issues or emotional struggles.

For more articles, visit here.

HEALTHY LIVING

Sleep Hygiene: 10 Tips For Better Sleep

Published

3 weeks ago

September 14, 2024

Adaeze Okechi

Sleep Hygiene: 10 Tips For Better Sleep | fab.ng

Sleep hygiene plays a crucial role in our overall health, rivalling the importance of physical hygiene. It significantly impacts our well-being and longevity. Despite its vital nature, many individuals struggle to achieve sufficient high-quality sleep.

Research has shown that poor sleep negatively affects various aspects of our health. It disrupts hormone levels, impairs physical performance, and compromises brain function. Studies have also linked inadequate sleep to an increased risk of obesity and various diseases.

On the flip side, consistently getting good quality sleep offers numerous health benefits. It helps maintain a healthy weight, reduces the risk of developing certain diseases, and enhances overall health. Quality sleep acts as a cornerstone for optimal physical and mental functioning.

To help you improve your sleep, we have developed evidence-based strategies. These tips can guide you towards achieving better rest. By implementing these practices, you can work towards establishing healthier sleep patterns.

It’s important to note that implementing all sleep-smart strategies simultaneously may not be feasible for everyone. This is particularly true for those with young children or other demanding responsibilities. However, the journey to better sleep doesn’t require an all-or-nothing approach.

Even small, incremental changes in your sleep hygiene can yield positive results. By gradually incorporating healthier sleep habits, you can progressively improve your sleep quality. These minor adjustments can accumulate over time, leading to significant improvements in your overall sleep patterns.

Remember, the goal is progress, not perfection. Any step towards better sleep hygiene is a step in the right direction for your health and well-being. Start with changes that feel manageable and build from there. Over time, these small efforts can transform into lasting habits that support restful, rejuvenating sleep.

1. Create a Relaxing Bedroom Environment

Have you ever collapsed into bed after a long day, only to find you can’t fall asleep? A poor sleeping environment might be the culprit. A calming sleep space and a comfortable bed can significantly improve sleep quality and duration.

Here’s how to optimize your bedroom for better sleep:

Switch off the lights: Light exposure at night can disrupt your circadian rhythm. Use blackout blinds or a sleep mask to block out any light.
Turn off or drown out noise: Ensure your bedroom is as quiet as possible. If noise is unavoidable, use earplugs, headphones, or a white noise machine to block out sounds.
Set a soothing temperature: Keep your bedroom cool. Research supports sleeping in a room around 68°F (20°C).
Invest in quality bedding: Upgrade your mattress and bedding if they aren’t comfortable. A study showed that new mattresses improved sleep quality by 60%.

2. Keep a Regular Sleep Schedule

Maintaining a consistent sleep schedule helps regulate your circadian rhythm. Going to bed and waking up at the same time every day enhances your sleep quality.

Here are some tips for a consistent sleep routine:

Set a fixed wake-up time: Stick to the same wake-up time, even on weekends.
Allocate enough sleep time: Aim for 7-9 hours of sleep, allowing at least 8 hours for rest.
Adjust gradually: If you need to shift your schedule, do so slowly, making small adjustments each night.

3. Increase Daytime Light Exposure

Expose yourself to bright light during the day to improve your sleep. Your circadian rhythm, which regulates sleep, relies on light signals. Natural light in the morning helps you sleep better at night and reduces sleep disturbances.

Studies show two hours of bright light exposure during the day can increase sleep duration. If you can’t get enough sunlight, consider using artificial light sources.

4. Reduce Evening Light Exposure

While daylight is essential, too much light at night can harm sleep quality. Evening light tricks your brain into thinking it’s still daytime, reducing melatonin production. Blue light, in particular, is the most disruptive.

To minimize blue light exposure:

Avoid screens: Stop watching TV or using devices 2-3 hours before bed.
Use apps: Install apps that reduce blue light on your devices.
Try blue-light-blocking glasses: Wear them in the evening to reduce exposure.

5. Avoid Caffeine Late in the Day

Caffeine can keep your nervous system stimulated and make it harder to fall asleep. Since it stays in your bloodstream for up to eight hours, it’s best to avoid it after 2 or 3 pm.

If you enjoy coffee in the evening, switch to decaf to avoid disrupting your sleep.

6. Try Hypnosis for Sleep

If you have trouble falling asleep, hypnosis might help. Listening to sleep hypnosis recordings guides you into a relaxed state, making it easier to drift off. Techniques like progressive muscle relaxation and guided imagery can improve sleep.

You can try hypnotherapy through apps that offer high-quality sleep hypnosis recordings.

7. Avoid Long Naps During the Day

Napping too long during the day can interfere with nighttime sleep. Limit naps to 30 minutes and avoid sleeping too late in the day to prevent disrupting your circadian rhythm.

Some people, however, can nap without affecting their night sleep, so find what works best for you.

8. Don’t Eat or Drink Late in the Evening

Eating large meals close to bedtime can negatively impact sleep quality by affecting hormone levels. Avoid heavy meals before bed, but don’t go to sleep hungry.

Also, steer clear of alcohol. While a nightcap might make you drowsy, it can disrupt sleep later in the night.

9. Rule Out Sleep Disorders

If poor sleep is a regular issue, you might have an underlying sleep disorder. Insomnia, sleep apnea, or circadian rhythm disorders could be the cause. A doctor can help diagnose these conditions and recommend treatments or medications.

10. Exercise – But Not Before Bed

Regular exercise improves sleep quality and reduces insomnia symptoms. Studies show that exercise helps people fall asleep faster and sleep longer. However, avoid working out too close to bedtime, as it may increase alertness and make it harder to fall asleep.

Experiment with your exercise schedule to find what works best for your sleep.

Conclusively…

Sleep is essential for health and longevity. Poor sleep increases the risk of health issues like obesity, heart disease, and type 2 diabetes. To improve sleep, try getting more daylight exposure, keep your room dark at night, and explore sleep hypnotherapy programs.

If sleep problems persist, consult your doctor to check for a sleep disorder. Prioritizing good sleep hygiene is key to maintaining overall health.

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