HEALTHY LIVING
Here’s Why Every Worker Deserves A Break
Published
5 months agoon
Feeling burnt out and overwhelmed at work? Taking work leave or using your sick days might seem counterintuitive, but it’s crucial for your long-term success. When you’re constantly stressed and stretched thin, your mental and physical health suffers. Taking a break allows you to de-stress, recharge, and return to work feeling refreshed and energised.
This renewed sense of well-being translates into improved focus, creativity, and overall job satisfaction, which are all essential for professional success.
Here are several reasons why every worker should take advantage of their work leave entitlements:
1. Restoration of mental health
Imagine pushing yourself through a marathon without ever stopping to rest or refuel. That’s what happens mentally when you constantly work long hours without breaks. The pressure builds, leading to stress and burnout.
Taking time off is like hitting the pause button. It allows you to de-stress by doing things you enjoy, reducing that built-up tension. When you return to work, you’ll feel refreshed and energised, with a clearer mind ready to tackle any challenge. It’s like rebooting your brain for better performance.
2. Regaining physical health
Our bodies weren’t designed to be chained to a desk all day. Staring at a screen and hunching over a keyboard for hours on end can wreak havoc on your physical health. Your back, neck, and shoulders become strained from holding the same position, while repetitive tasks can lead to muscle fatigue and injuries.
Leave is your chance to break free from this cycle. Use your time off to get your body moving! Whether it’s hitting the gym for a workout, going for a hike in nature, or simply taking a long walk outside, any form of physical activity helps counteract the toll work takes on your body. Think of it as preventive maintenance. By giving your body a chance to rest and recuperate, you’ll not only feel better physically now, but you’ll also be preventing future aches, pains, and even more serious health problems down the road. Taking leave isn’t just about feeling good today; it’s an investment in your long-term physical well-being.
3. Increased productivity
Forget the myth that working longer hours automatically means getting more done. In fact, the opposite can be true. Taking regular breaks, like vacations and other types of leave, can actually boost your productivity when you’re back at work. Here’s why:
- Recharged focus and energy: Imagine staring at a computer screen all day, every day. It’s draining! Taking time off lets you recharge your mental batteries. When you return, you’ll have a sharper focus and more energy, allowing you to tackle tasks more efficiently.
- Less stress, better decisions: Feeling constantly stressed and overwhelmed can cloud your judgement. Taking a break helps you de-stress, which leads to clearer thinking and better decision-making. You’ll be able to approach problems with a fresh perspective and come up with creative solutions.
- Increased motivation and morale: Feeling burned out can make even the simplest tasks feel like a chore. Taking leave allows you to disconnect from work and come back feeling refreshed and motivated. This renewed enthusiasm translates into a more positive attitude and a willingness to go the extra mile.
So, taking breaks isn’t a sign of laziness; it’s a smart strategy for boosting your productivity in the long run.
4. Enhanced creativity
Stepping away from the daily grind can actually spark your creativity! Here’s how:
- New experiences, fresh ideas: Imagine yourself stuck in the same room all day. Not exactly inspiring, right? Taking time off exposes you to new things, whether it’s visiting a museum, trying a new hobby, or simply exploring a different part of town. These new experiences can spark fresh ideas and different perspectives that you can bring back to your job.
- Break free from routine and solve problems creatively: Sometimes, being stuck in the same routine can make it hard to see things from a new angle. A break from work allows you to come back with a clear head and a fresh approach to problems. The innovative solutions you come up with when you’re not bogged down by the daily grind might surprise you.
- Boost your imagination and fuel innovation: Feeling burned out can stifle your creativity. Taking leave gives your mind a chance to relax and recharge. This can lead to a boost in your imagination, making it easier to come up with creative solutions and innovative ideas that can benefit your work.
5. Improved job satisfaction
Happier employees mean a better work environment. People who take vacations and other forms of leave tend to be more satisfied with their jobs overall. Why?
Knowing your employer encourages you to take time off shows they care about your well-being. This can make you feel valued as an employee, which boosts morale.
Taking breaks helps you de-stress and recharge. When you come back to work feeling refreshed and happy, it creates a more positive work environment for everyone.
Feeling constantly burned out can make you want to leave your job. Taking leave helps prevent burnout, which can lead to lower employee turnover and a more stable team.
In short, encouraging employees to take leave creates a happier, healthier, and more productive work environment for everyone involved. It’s a win-win situation.
6. Quality time with loved ones
Feeling constantly pulled between work and personal life? Time off work is your secret weapon. The daily demands of a job can leave you feeling drained and stretched thin. This often translates into neglecting the important relationships in your life, which can take a toll on your overall well-being.
Taking time off, whether it’s a vacation, sick day, or personal day, allows you to hit the pause button on work and reconnect with the people who matter most. Imagine spending quality time with family and friends, free from the stress of work deadlines and overflowing inboxes.
These moments of connection help strengthen your personal bonds, creating a strong support system that can boost your happiness and resilience in all areas of life. After all, a fulfilling personal life isn’t just a perk; it’s a key ingredient for success and overall satisfaction.
So, don’t feel guilty about taking leave! Embrace it as an opportunity to recharge, reconnect, and remind yourself of what truly matters.
7. Personal development
Level up your life, not just your work! Taking time off work isn’t just about relaxation; it’s a chance to invest in yourself. You can use your leave to explore personal growth activities like:
- Learning a new skill: Always wanted to master photography or brush up on a foreign language? Leave gives you the dedicated time to finally take that online course or enrol in a local workshop.
- Pursuing a hobby: Do you have a passion project you’ve been neglecting? Time off allows you to delve deeper into your hobbies, whether it’s writing, painting, playing music, or anything that brings you joy.
- Travelling and exploring: Sometimes a change of scenery is all you need to spark new ideas and gain a fresh perspective. Travelling exposes you to different cultures, broadens your horizons, and can even inspire creative solutions for work-related problems.
These activities not only contribute to your personal fulfilment and overall happiness, but they can also surprisingly benefit your professional life. The new skills you learn, the knowledge you gain, and the creative spark you ignite can all translate into valuable assets that can enhance your work performance.
When companies understand that taking time off is important and encourage their employees to use their vacation days, it creates a better work environment for everyone.
Employees who are well-rested and have time for personal matters are healthier, happier, and more productive. This means the company benefits too, because they have a stronger and more satisfied workforce.
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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.
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HEALTHY LIVING
How To Build And Maintain Healthy Relationships
Published
2 weeks agoon
September 21, 2024Are 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.
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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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