HEALTHY LIVING

AFCON 2024: Prioritizing Your Health While Cheering Your Team

Published

11 months ago

February 10, 2024

AFCON 2024: Prioritizing Your Health While Cheering Your Team | fab.ng

Football comes with thrills, passion, and excitement—these are the elements that make an exceptional football match. However, the intense emotions and excitement can sometimes mask underlying health concerns, leading to tragic consequences. The recent AFCON 2023 match between South Africa and Nigeria, where five Nigerians lost their lives due to cardiac arrest or hypertension, serves as a stark reminder of the importance of prioritising well-being as a pre-match ritual for every fan.

Although the excitement of sports matches can be thrilling, it is important to recognise that they can also cause physical responses in our bodies. This can include an elevated heart rate, increased blood pressure, and higher levels of adrenaline, particularly during high-pressure situations. For individuals with pre-existing heart conditions or uncontrolled hypertension, these changes can be particularly risky.

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Cheering for our favourite teams shouldn’t come at the expense of our health. So, how can we ensure the beautiful game remains just that—beautiful—for our wellbeing?

1. Know your numbers

Knowledge is power, especially when it comes to your health. Visit your doctor for regular checkups and screenings, particularly if you have a family history of heart disease or high blood pressure. These early assessments can identify potential risks and allow you to take proactive measures. With the match happening on Sunday, you should book a health appointment right away to be on the safe side.

2. Move your body

Regular physical activity strengthens your heart and improves your overall health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Before a game, it’s helpful to take a short walk or do some light exercise to improve blood flow and reduce stress. During the game, even small movements like stretching or standing up to cheer can make a difference.

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3. Stay Hydrated

Drink plenty of water throughout the day and the game, especially before and during the match. Dehydration can lead to an increased heart rate and blood pressure. Avoid excessive caffeine or alcohol. They can contribute to dehydration and raise your blood pressure.

4. Manage stress

The thrill of the game can be exhilarating but also emotionally taxing. Practice relaxation techniques like deep breathing before and during the match to manage stress and keep your heart rate in check. Avoid excessive alcohol or caffeine consumption, which can exacerbate anxiety and stress.

5. Maintain a Healthy Diet

Avoid heavy, greasy meals close to the match. Opt for light, hydrating snacks like fruits, nuts, or yoghurt. Choose nutritious foods rich in fruits, vegetables, and whole grains. Avoid processed foods, excessive salt, and unhealthy fats, which can contribute to heart health concerns.

6. Listen to your body

Don’t ignore warning signs like chest pain, shortness of breath, or dizziness. Seek immediate medical attention if you experience any discomfort. Remember, your well-being is paramount. Avoid sitting continuously for long periods of time. Get up, move around, and stretch periodically. If you take medication for heart conditions, ensure you have it readily available and adhere to your doctor’s instructions.

7. Celebrate responsibly

The excitement can be contagious, but remember to moderate your emotional reactions. Remember to celebrate responsibly. Encourage a calm and supportive atmosphere at viewing parties. Avoid excessive yelling or arguments that could contribute to stress and anxiety.

By prioritising our health, we can ensure that the beautiful game remains just that—a source of joy, unity, and, most importantly, well-being for everyone involved. Remember, cheering for your team starts with taking care of your own heart, the one that beats for the love of the game and for life itself.

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Related Topics:AFCON 2024 Featured health

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HEALTHY LIVING

5 Ways To Stay Healthy This Christmas Season

Published

4 weeks ago

December 21, 2024

Adaeze Okechi

5 Ways To Stay Healthy This Christmas Season | fab.ng

The Christmas season is full of joy, food, and celebrations, but it can also be a time when health routines fall by the wayside. To stay healthy during the festive period, adopting mindful habits is key.

Here are five actionable strategies to ensure you enjoy the festivities while prioritising your well-being.

1. Make Balanced Food Choices

The holiday season is synonymous with indulgence. While it’s tempting to try everything on the table, opt for a balanced approach. Start meals with proteins and vegetables, which keep you full longer and stabilise your blood sugar.

Enjoy festive treats in moderation, allowing yourself small portions of your favourites without overindulging. By practising mindful eating, you can savour holiday flavours without guilt.

Staying hydrated is equally important. Drink plenty of water to counterbalance rich foods and avoid excessive sugary beverages or cocktails. Alternating alcohol with water is a good way to maintain balance during parties.

2. Prioritise Regular Exercise

Exercise doesn’t have to stop during the Christmas season. Incorporate simple physical activities like morning walks, quick home workouts, or even yoga to maintain your energy levels and reduce stress.

A 10–15 minute walk after meals can aid digestion and manage blood sugar levels. Staying active ensures you feel energised and offsets the effects of holiday indulgences.

3. Manage Holiday Stress

The Christmas season can be hectic, with endless to-do lists and social events. Combat stress by practising mindfulness and setting realistic expectations for your time.

Take breaks when needed, meditate, or engage in activities that help you unwind. Organising your tasks and delegating responsibilities can also alleviate pressure.

4. Get Adequate Sleep

Sleep is crucial for overall health, especially during a busy festive period. Poor sleep can lead to increased cravings and mood swings, making it harder to stick to healthy habits. Aim for 7–8 hours of rest each night.

Create a calming bedtime routine by avoiding screens, dimming lights, and reading a book to relax. Staying consistent with your sleep schedule will keep your energy levels high throughout the Christmas season.

5. Plan Ahead for Healthier Choices

With back-to-back events, it’s easy to fall into unhealthy eating habits. Preparing healthy snacks like nuts, boiled eggs, or fruit ensures you have nutritious options on hand.

Planning meals and snacks ahead of time helps avoid impulsive decisions, keeping your health goals on track even during the busiest days.

Enjoy the Festivities While Staying Healthy

By focusing on mindful eating, staying active, managing stress, sleeping well, and planning ahead, you can enjoy the Christmas season while maintaining your health. Balancing fun with wellness ensures you start the new year feeling your best.

If you found this article helpful, read more here.

FOOD

5 Health Benefits Of Cooking With Garlic

Published

1 month ago

December 7, 2024

Adaeze Okechi

5 Health Benefits of Cooking With Garlic | fab.ng

Garlic is more than just a flavour enhancer; it offers numerous health benefits that have been celebrated for centuries. Incorporating garlic into your meals not only enriches the taste but also boosts your overall well-being.

Let’s explore five key health benefits of garlic, emphasising why this simple ingredient deserves a spot in your kitchen.

1. Boosts Heart Health

Garlic is renowned for its heart-protective properties. It helps lower blood pressure and reduces cholesterol levels, which are crucial factors in maintaining cardiovascular health.

Allicin, a compound found in garlic, relaxes blood vessels, improving blood flow and reducing the risk of heart disease.

Regular consumption of garlic may also prevent artery hardening, a condition known as atherosclerosis. Clearly, one of the primary health benefits of garlic is its contribution to a healthy heart.

2. Strengthens the Immune System

Garlic acts as a powerful immune booster. Its antibacterial, antiviral, and antifungal properties help the body fend off infections. Rich in antioxidants, garlic combats free radicals that can damage cells and contribute to illness.

Cooking with garlic regularly can support your immune system, making it more resilient against common colds and flu. This vital health benefit of garlic makes it a natural defence mechanism.

3. Improves Digestive Health

Garlic promotes healthy digestion by stimulating the production of digestive enzymes. Its antimicrobial properties can help balance gut flora, reducing harmful bacteria and promoting beneficial ones.

Additionally, garlic may reduce inflammation in the gut, alleviating symptoms of conditions like irritable bowel syndrome (IBS).

Including garlic in your diet can improve overall digestive function, emphasising another essential health benefit of garlic.

4. Enhances Bone Health

Surprisingly, garlic may also support strong bones. It contains minerals like calcium, manganese, and selenium, which are vital for bone density and strength.

Some studies suggest that garlic consumption can increase estrogen levels in women, potentially reducing the risk of osteoporosis.

This lesser-known health benefit of garlic highlights its role beyond the kitchen, contributing to long-term skeletal health.

5. Supports Detoxification

Garlic aids the body’s natural detoxification process by activating liver enzymes that help eliminate toxins. Its sulfur compounds enhance liver function, enabling the body to flush out heavy metals and harmful substances more efficiently.

Regularly cooking with garlic can provide a natural cleanse, supporting overall vitality. This detoxifying health benefit of garlic underscores its importance for maintaining internal balance.

Incorporating Garlic into Your Diet

Maximise these health benefits by adding garlic to soups, stir-fries, and sauces. Crush or chop it and let it sit for a few minutes before cooking to enhance its beneficial compounds.

Remember, the health benefits of garlic are most potent when it’s used fresh and minimally cooked.

Cooking with garlic not only elevates your culinary creations but also offers significant health advantages. Embrace this versatile ingredient and enjoy the multiple health benefits of garlic with every meal.

Would you like more articles or additional tips? Check here.

HEALTHY LIVING

How To Stay Healthy While Boosting Productivity

Published

2 months ago

November 30, 2024

Adaeze Okechi

Balancing health and productivity is essential for personal well-being and professional success. Integrating healthy habits into your daily routine enhances focus, reduces stress, and increases overall efficiency.

Here’s how you can maintain good health while staying productive:

1. Prioritise Physical Health

Exercise Regularly: Physical activity enhances both physical health and mental clarity. Simple practices like taking short walks during breaks or stretching between tasks improve circulation and energy levels.

Maintain Good Nutrition: Eating balanced meals fuels your body and brain. Choose healthy snacks and stay hydrated throughout the day to maintain consistent energy levels.

Sleep Well: Adequate sleep (7-9 hours) improves memory, focus, and mood, contributing to higher productivity. Establish a consistent bedtime routine to ensure restful sleep.

2. Manage Your Energy, Not Just Time

Identify peak productivity periods in your day. Allocate complex or creative tasks to those high-energy times, and save routine work for low-energy periods. This practice optimises your natural rhythms for maximum efficiency.

3. Practice Mindfulness and Stress Management

Take Short Breaks: Regular breaks prevent burnout and boost concentration. Even a five-minute pause every hour can refresh your mind.

Mindful Practices: Meditation or deep-breathing exercises reduce stress and improve focus. Incorporating these into your daily routine fosters mental clarity and emotional resilience.

4. Create a Healthy Work Environment

Ergonomic Workspace: Arrange your workspace to support good posture and reduce strain. Use ergonomic furniture and ensure proper lighting to prevent fatigue.

Limit Distractions: Reduce noise and digital interruptions to stay focused. Tools like “Do Not Disturb” settings and noise-cancelling headphones can help create a conducive work atmosphere.

5. Foster Mental Health

Set Boundaries: Separate work from personal time. Avoid checking work emails after hours to maintain a healthy work-life balance.

Stay Connected: Engage in positive social interactions at work. A supportive environment enhances motivation and reduces feelings of isolation.

6. Optimise Productivity Techniques

Batch Tasks: Group similar activities together to avoid frequent context-switching, which drains mental energy. This method enhances focus and efficiency.

Use To-Do Lists: Organise tasks by priority. Focus on completing high-value activities first to maximise your productivity.

By integrating these health-focused strategies into your daily routine, you can maintain physical well-being, reduce stress, and improve productivity, creating a sustainable path to professional success and personal fulfilment.