HEALTHY LIVING

12 Healthy Ways To Gain Weight Naturally

Published

4 months ago

September 28, 2024

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.

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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.