Dec 02

Could a banana before bed be the key to a good night’s sleep?

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Eating fruit before bed tops the list of tips for getting a better quality sleep. Are you aware of the other key lifestyle choices that could help you drift off?   Eating a banana for dinner could be the key to a good night’s sleep, according to a charity specialising in sleep support. The Sleep Charity has released its top five tips for how to get better quality sleep in 2024, with fruit consumption shortly before bed topping the list. It says bananas in particular can help you drift off due to their high level of magnesium and potassium, which help to relax muscles. Bananas also contain the amino acid tryptophan, which stimulates production of brain-calming hormones, it adds. Fruit also encourages the production of melatonin, a hormone that occurs naturally in your body which plays a big role in how well you sleep. Grapes, tart cherries and strawberries are the best sources of melatonin among fruits, according to a study published in a special issue of Antioxidants in Health and Disease. Fruit isn’t the only food that can earn you a well-needed rest. The Sleep Charity also recommends almonds, fish, whole-grain cereals and oatcakes with cheese to help you […]
Nov 29

Lifestyle Changes to Prevent a Heart Attack

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Your lifestyle is your best defense against heart disease and stroke. By following these simple steps you can reduce the modifiable risk factors for heart disease, heart attack and stroke.   Stop smoking If you smoke, quit. If someone in your household smokes, encourage them to quit. We know it’s tough. But it’s tougher to recover from a heart attack or stroke or to live with chronic heart disease. Commit to quit. We’re here to help if you need it.   Choose good nutrition A healthy diet is one of the best weapons you have to fight heart disease. The food you eat (and the amount) can affect other controllable risk factors: cholesterol, blood pressure, glucose levels and weight. Choose nutrient-rich foods — which have vitamins, minerals, fiber and other nutrients but are lower in calories — over nutrient-poor foods. Choose a healthy diet high in vegetables, fruits and whole grains. Include low-fat dairy products, skinless poultry, fish, legumes, nontropical vegetable oils and nuts. And limit your intake of saturated and trans fats, red and processed meats, added sugars, sugar-sweetened beverages and sodium. To maintain a healthy weight, coordinate your diet with your physical activity level so you’re using up […]
Nov 26

How To Correctly Exercise: Top Tips From Pros

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When it comes to exercise, there’s no one-size-fits-all approach. Whether you’re a gym devotee or just starting on your fitness journey, understanding how to correctly exercise is key to getting the most out of physical activity and reaching your goals more quickly. Luckily for you, our team of experts has put together their top tips for safe and effective exercise so that you can get the results you desire – with less risk of injury! Keep reading as we break down what exactly constitutes the correct exercise form and provide insight into developing an effective workout routine tailored specifically to your needs!   Start with a warm-up Starting your workout with a warm-up is the perfect way to ease your body into exercise mode. A light jog, some stretching, or jumping jacks are great warm-up exercises that can help you get your blood flowing and your muscles warmed up. This preparation will help you to perform better during your actual workout routine. In addition to aiding in physical performance, warming up can also help you mentally prepare for your exercise routine, professionals from Sport Science Insider explain. It’s the perfect chance to focus your mind on what lies ahead, to […]
Nov 25

8 ways to use social media to stay healthy

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Social media allows us to communicate with people all over the world, but did you know that it could also help you maintain a heart-healthy lifestyle? Heart Health Dietitian Tracy Parker explains. Social media is often criticised for being bad for our health. It’s blamed for making people less active and feel more isolated. There are also concerns about safety and the accuracy of much information online – and it’s certainly worth remembering that not everything you see is safe or even accurate. But new technologies can also help us learn new things, connect with others and provide motivation. So, should you tweet a healthy treat, pin to stay slim or use the inspiration of an Instagram to make a healthy meal? If you are spending a lot of time online, why not use some of that time in ways that can to reap health benefits. Here are eight ways you can harness the power of technology to support your healthy habits.   1. Create a pin board Pin boarding is like having a virtual cork board where you can collect, organise and share all your favourite digital content. Pinterest is one of the most popular virtual pin boards. You […]
Nov 22

Do You Have A Sitting Job? Follow These Expert Tips To Stay Healthy

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Nutritionist Anjali Mukerjee shares some tips to keep sitting disease at bay. How many of you work from home? Let’s agree, most of us have gotten accustomed to this setup now. Well, it’s easy, convenient and gives you more flexibility to manage your tasks. Right? However, having said that we cannot deny its ample disadvantages either. One of the biggest issues is the health problems that may occur while following this kind of sedentary lifestyle. Your body needs movement and if you don’t do that enough in a day, that may take a toll on your health. Sitting at one place working and eating may also make you obese. All this can be dangerous for your overall health. So, how to deal with this situation? To prevent sitting disease, nutritionist Anjali Mukerjee shares health tips through a post on Instagram. She says, “The answers to avoid sitting disease are really logical and they are staring at us.” For the caption, she writes, “If you alternate periods of standing with periods of sitting at intervals of 30mins or 1hr, you can actually reverse the problems associated with sitting for too long and optimize your body for a better metabolic state and […]
Nov 19

Weight Loss Tips: 10 Dos & Don’ts When Following The Mediterranean Diet

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Below we will discuss some dos and don’ts to consider when following this diet. Read on to find out more. The Mediterranean Diet is a heart-healthy eating plan that is based on the traditional dietary patterns of Mediterranean countries, such as Greece, Italy, Spain, and others. It emphasises the consumption of fresh fruits, vegetables, whole grains, legumes, nuts, and olive oil as the primary sources of food. The diet also includes moderate amounts of fish and poultry, while red meat and processed foods are limited. Red wine is often consumed in moderation. The Mediterranean Diet is known for its high intake of healthy fats, such as monounsaturated fats found in olive oil, as well as its focus on plant-based foods and minimal consumption of unhealthy saturated and trans fats. Studies have shown that the Mediterranean Diet may reduce the risk of various chronic diseases, including heart disease, cancer, and diabetes, while promoting overall health and well-being. To help you incorporate this diet to your routine, we will discuss some dos and don’ts to consider when following this diet. Read on to find out more.   Dos 1. Eat plenty of fruits and vegetables as these should be the foundation of […]
Nov 17

8 healthy eating hacks for busy professionals

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The demanding schedules, frequent meetings, and tight deadlines can make it challenging to prioritise nutritious eating for busy professionals, juggling work responsibilities and maintaining a healthy lifestyle can often feel like an uphill battle. The demanding schedules, frequent meetings, and tight deadlines can make it challenging to prioritise nutritious eating. However, with the right strategies and a little planning, it’s possible to achieve a harmonious balance. Here, we’ll explore eight healthy eating hacks tailored by Dr. Rohini Patil, MBBS, Nutritionist, to the hectic lives of professionals, enabling them to stay energised and focused on their careers without compromising their well-being. Prioritise Meal Prep: Effective meal planning is the cornerstone of healthy eating for professionals. Allocate a portion of your weekly schedule to planning and prepping meals in advance. This could mean cooking in batches, portioning meals, oar even just chopping veggies for easy access. Having healthy, ready-to-eat options readily available reduces the temptation to opt for fast food or unhealthy snacks. Pack Snacks Smartly: Busy workdays often include meetings and conference calls, leaving little time for full meals. Packing smart snacks like fresh fruit, nuts, Greek yogurt, protein bar or whole-grain crackers can help you stay nourished and focused during these hectic […]
Nov 14

Practical Ways To Live A Healthier Life

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Everyone desires to live longer, everyone desires to have a happy and healthy life. In this generation, millennials become more conscious of their health. Your genetics only play 25 percent of how long a person would live. The rest, well, they’re up to you. If you want to achieve maximum health, wealth & enjoy long life to enjoy your family & friends, you have to lead a well-balanced healthy lifestyle. I have collated quite a few practical tips on how you can live a healthier life. I will thoroughly discuss each in order for you to have a full grasp of each tip.   Physically:   #1 Exercise Every Day I cannot stress this enough. Most people tend to disregard the importance of exercising on a daily basis. Even a 10-minute workout would already be sufficient in a day. The “I don’t have the time to exercise” excuse shouldn’t even be an excuse because even ten minutes of exercise could make all the difference. Also, exercising daily can reduce all the biomarkers of aging! Exercising can help improve your eyesight. Normalize your blood pressure, improve your lean muscles, lowers down your cholesterol, and improves your bone density. You could use […]
Nov 11

How To Reduce Weight Without Gym: Tips and Tricks

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To lose weight without a gym, focus on a balanced diet and regular physical activity at home or outdoors. Following a regular diet and exercise plan can be hard, but there are practical tips backed by science that can make eating fewer calories easier. These methods help you lose weight and prevent gaining more in the future. Here are a few ways to lose weight without strict diets or formal exercise, all supported by science. Chew Slowly- Take your time to chew your food well. This helps your brain realize you’re full. Eating slowly is linked to eating less and feeling satisfied sooner. Fast eaters tend to weigh more. Use Small Plates for High-Calorie Foods- Smaller plates can make portions seem larger, which can help you eat less. Save bigger plates for healthy foods and use smaller plates for high-calorie foods. Eat Protein- Protein makes you feel full and reduces hunger. It affects hormones that control appetite. Foods like chicken, fish, yogurt, and lentils are good sources of protein. Cook at Home- Making your own meals is healthier. People who cook at home tend to gain less weight. Plan meals and try new recipes using healthy ingredients. Eat Fiber-Rich Foods- […]
Nov 10

Seven Tips for Healthy Living without Gym

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In our fast-paced world, finding time and motivation to hit the gym can be a challenging task. The good news is that staying active and maintaining your fitness do not always require an intense workout regimen. With a few easy tweaks to your daily routine, you can incorporate fitness effortlessly into your life. Here are some practical fitness tips for those of us who are a little too ‘lazy’ to hit the gym, especially on a Saturday morning.   1. Start with small changes Abuja or Lagos was not built in a day, and neither is a fit and healthy body. Begin by making small changes to your daily routine. Take the stairs instead of the elevator, park your car a little farther from your destination, or choose to walk for short errands. These incremental changes can lead to significant improvements over time.   2. Walk it out Walking is one of the simplest yet most effective forms of exercise. Aim for a daily 30-minute walk to improve your cardiovascular health, burn calories, and clear your mind. You can take a stroll around your neighborhood, a nearby park, or even during your lunch break at work.   3. Break up […]
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