HOW TO LIVE LIFE IN A HEALTHY BODY

HOW TO LIVE LIFE IN A HEALTHY BODY

Mama T, aged, 45, 4ft tall, weighs 90kg (that means BMI is ……) was in my clinic one Saturday to complain of her severe eye pain. She was about to go for a wedding when pain started.  Dressed to kill in Swiss lace, Necklace, bangles, earring, wristwatch all in 24caratgold. Italian gold plated shoes, haba! Even, a 24carat ankles chain self. Wow!......Most expensive perfume u can find, She adores her face with 24carat Harold sunglasses. I glanced at her car key. She drives a pathfinder SUV, it seems. She has it all I envied.  During case history (questioning), I asked the following: have u ever had any eye test, dental check up, BP, blood Sugar, cholesterol, full blood count, etc. The answers were NO, No , No, No.  I took her BP first and it was 195/106mHg.  I sent her for lab test too. She returned with result and to thank me for saving her life. Mama T result sheet: Diabetes, hypercholesteremia, hypertension and High Rheumatoid factor. Amazing! See what clothes and Gold actually covered up.

Are you another Mama T? Do you buy the most expensive car, jewelry, house and forgetting yourself? How do you see yourself? Look into the mirror now? Am sure you look so good. Now remove those clothes, jewelry, sunshade, shoes, and look into the mirror again. Do you still look good? I am happy if you are. But if you are not, let’s talk:

Do not be another Mama T. Don’t cover up to deceive yourself.

 

Living a healthy lifestyle is really not all that difficult. But You have to be willing to make some changes gradually to your current life to reach the point of living healthy. To help you get there, you need to focus on eating nutritious food, exercise regularly, make behavioural changes, and take effective steps to manage your emotional stress. By doing this, you will be living a healthy lifestyle.

With this messsage, I say welcome to our Health interaction chat.

 

Todays’ topic is: HOW TO LIVE LIFE IN A HEALTHY BODY.

Papa God Has created us whole and hearty. He did not create diseases within us. Majority of diseases in human body are man made. Foods, drugs, environmental, technologies, etc. are man-made, that have wreaked health havocs and shortened life expectancy. Diabetes, hypertension, cancers, arthritis, obesity, malaria, thyphoid, osteoporosis, kidney heart and liver diseases, and more are man-made and mostly avoidable.

Can somebody give us one disease that is natural?.

Creating fundamental good health is crucial to general body functions. Total general health requires more than just medication, nutrition and supplementation. Total health management includes daily exercise, proper breathing, meditation, relaxation, consumption of pure water, socialization and stress free life. This is the formula for creating fundamental good health.

How to Keep Healthy For Life: 

STEP 1 WAY TO STAY HEALTHY

Check Up on Your Health:                                                       

The key to staying well and living long is catching a problem before they become serious. Regular health exams and tests can help find problems before they start. They also can help find problems early, when your chances for treatment and cure are better.                                                              
Once you are above 30, consider d following:

1. Blood pressure should be checked 2ce yearly if u are not at risk.
2. Dental check every yr or as recommended by ur dentist.
3. cholesterol blood test every 3 to 5 years if it is normal or as recommended by your doctor.
4. colon and Rectum examination should be performed every 3 to 5  
5. Blood Sugar Test every 6months if u are above 40yrs
6. Regular eye test yearly
7. Complete physical examination including; quantitative blood check, urine test, cholesterol and stool test every yr
8. Overweight or Obesity check
9. Prostrate check (men)
10. Cervical, breast, Ovarian check (women)
11. Liver function test, kidney function test and  lipid profile
12. Uric acid, chest x-ray and ECG, stool routine and occult blood. ,
13. Hepatitis B test, TSH for thyroid, ultrasound abdomen.

Overweight or Obesity:

In addition to seeing the health care provider regularly, you should try to maintain your weight at a comfortable, health level and do frequent physical activity or get regular exercise.

STEP 2 WAY TO STAY HEALTHY

1.     Drink Alcohol in Moderation: If you choose to drink alcohol, the key to a healthy lifestyle is moderation.

2.     DO NOT mix alcohol and drugs

3.     DO NOT Drink and Drive

4.     DO NOT drink if pregnant

5.     DO NOT make drinking a habit

 

STEP 3 WAY TO STAY HEALTHY

1.     Eat Healthfully: A proper diet can help prevent illness

2.     Select foods with important nutrients

3.     Vitamins and minerals:

4.     Watch calories

5.     Eat unprocessed foods

6.     Drink plenty of water

7.     Watch fat and cholesterol

8.     Reduce salts and sugars

9.     Get into good eating habits

 

STEP 4 WAY TO STAY HEALTHY

1.     Prevent Drug Abuse

2.     Learn about ANY drug you take

3.     Avoid drug abuse situations

4.     Use medication ONLY as directed

STEP 5 WAY TO STAY HEALTHY

Exercise

Begin an exercise program now. Choose a workout that you enjoy and Begin gradually.
Use the right equipment and Exercise the entire body. Make working out a habit.

Set goals and Find an exercise partner
DONT workout every day; break up your workouts with a day off in between

STEP 6 WAY TO STAY HEALTHY

Stay Safe. Protect yourself when playing any sport. Wear sunshade when outdoors. Accident proof your home. Wear a seat belt while driving. Practice safe sex.  

STEP 7 WAY TO STAY HEALTHY

Get Good Sleep. Limit caffeine intake. Make your sleeping environment as quiet and comfortable as possible. Put your mind at ease

STEP 8 WAY TO STAY HEALTHY

Manage Stress. Identify the problem and deal with it. If you can’t, forget it and let God. Practice relaxation techniques. Use medications if needed. Change the way you behave and think positive not negative

STEP 9 WAY TO STAY HEALTHY

Avoid Tobacco
-DO NOT start
-Teach your children not to smoke or start it
-If you are smoking, Set a quit date and stick to it!
-Become smoke-free in your home

 

STEP 10 WAY TO STAY HEALTHY

Control your weight
-Strike a balance between calories you take in and calories you burn
-Eat Less
-Eat small and sensible portions
-Avoid fats and grease
-Avoid eating late at night: THIS IS A BIG ONE!
-Exercise

 

STEP 11 WAY TO STAY HEALTHY

Have Sex, sex and sex. (PG18)

Dress well
Keep fit and be happy always

CONCLUSION

The World Health Organization has estimated that seventy percent of all disease is caused by inappropriate and unhealthy lifestyles. So since the cause of most disease is usually in your lifestyle, your health and wellness has to be up to you. 

But we cannot wait for the culture to change in order to alter our lifestyles. We must save ourselves! This is literally a matter of life or death... your personal life or death! So we must all accept the responsibility to care for our own health and do what is necessary to maintain it.  We must reject damaging cultural attitudes and behaviours.  We must become sufficiently enlightened and empowered to adopt lifestyles that enhance our health and wellness, and allow our bodies to function as God and nature intended.

So long as we practice damaging, self-defeating lifestyles we will suffer from chronic, recurrent health problems, along with frequent doctor's office visits, lifetime drug maintenance and occasional hospitalizations and surgeries. If you want to prevent or cure a health problem, it's up to you. 

Remember that following these simple tips, making daily healthy food and lifestyle changes over a lifetime can greatly improve a person’s longevity  and also the quality of living.

To Stay Healthy as you age, you have to BE HEALTHY for life

Dr. Felix Olafisoye
Health Instructor

THE SEDENTARY LIFE OF A BOSS

 

THE SEDENTARY LIFE OF A BOSS.

BOSS wakes up in the morning on our luxury bed in an airconditioned room. He just manages to brush our teeth and shower in the Jacuzzi. Sit on the dinning for breakfast. Manage a walk to the car, Driver opens car door, He sits at the back seat and read papers. Gets to the office, driver open car door and carry his briefcase for him.  Boss takes elevators upstairs, He sits at his desk, attends to files, attends to visitors and clients, too busy in the afternoon for lunch, managed a cup of coffee/tea prepared by secretary/staff. Sits at the computer whole day, Closes at 7pm, Too tired to take stairs, takes elevator downstairs with personal assistant holding his briefcase. Driver opens car door again, He sits at the back, reading papers or probably dozed off now. Too tired. Managed to come out of the car, walks tiredly into the house, driver opens front door, enters the sitting room and flops on the sofa. Watch CNN briefly, Wife beckons him to the dinning table for dinner. Eats a plateful of pounded yam, with turkey, chicken, snail, etc with Five alive (artificial fruit juice) to wash it down his big tummy. Remembers his late night dose of a bottle of beer and perform his ritual. Remenbers his drugs too and quickly take them. Yawning, walk tiredly into the bedroom and flops on the bed. He tries to sleep but the back pain, neck pain, internal body heat etc are still there. Hissing...Hissing....”these drugs are not working” He hissed, tossing round the bed. Hmmmm.......... Life of a Boss.

Envious lifestyle you think? Hmmm....this is rather wretched life of a boss. No wonder a lot of Bosses battle day in day out with common health related problems. No wonder so many public servants today suffer from self inflicted health problem or better put, lifestyle diseases.. Our various jobs and lifestyles have, unknowingly to many, caused us so many untold hardship. Many are not aware while those aware feel helpless.

In the broadest sense, the roots of lifestyle diseases are embedded in our culture and are manifested in damaging personal attitudes  and habits.

Hypertension, diabetes, lumbago, cervical pains, arthritis, Sleeplessness, degenerative changes, sexual impotence, too many to name, are directly/indirectly connected to our lifestyles. Most of these body anomalies can be corrected by simple change of lifestyle.

 

Living a healthy lifestyle is really not all that difficult. You have to be willing to make some changes gradually to your current life to reach the point of living healthy. To help you get there, you need to focus on these four major areas.

1. HEALTH

2. DIET

3. EXERCISE

4. BEHAVIOUR AND EMOTIONAL WELL BEING 

 

If you eat nutritious food, exercise regularly, make behavior changes, and take effective steps to manage your emotional stress, you will be living a healthy lifestyle.

Dr. Felix Olafisoye

Health Instructor.

 

EXERCISE FOR LIFE

Sometimes lack of knowledge can make us make silly mistakes which we might have to pay for later. Some mistakes might be deadly and some may incapacitate us. Ignorance kills faster than death itself. it is extremely necessary we realize our mistakes we are making today and do something about it before it's too late. Do something about yours and do something about others around you. Who knows you may be saving a life as you do so. 
Today on Health is Wealth, we are talking about the life saver and health giver; EXERCISE.  We are here to share idea on HOW to go about it.  

HOW DO I START EXERCISE?

1.      You can begin your exercise at home without any equipment. No access to GYM or equipment is a lame excuse.

2.      You can treck or jog around your neighbourhood

3.      You can join a gym around you

4.      You can create your gym in your home with basic equipment

5.       You can join an aerobic class around you

6.      You can go for swimming, football, biking, golfing etc

7.      Funny enough, you can engage in regular active sex-life with your partner. This is sexercise. Good for your heart and whole being

8.      You can engage in regular house chores. Rely less on maids.

9.      Laugh always and Be happy. Hysterical Laughter is a good exercise if you don’t know. Stop squeezing your face if not, You will age faster and get wrinkles.

 

DOES AGE STOP YOU FROM EXERCISE?

Definitely not. The older you are the less active you become and so, the more exercise you need. If you really want to enjoy your old age gracefully, the time is now.

As we grow old all our muscles start losing their strength and bones become weaker. But we can regain our muscles with regular exercise and slow their wastage. It is vital for older people to exercise and keep themselves fit and healthy, as exercising helps to:

1. Keep you flexible,
2. Lower stress levels,
3. Lift your mood,
4. Increase your general energy levels,
5. Increase Metabolism,
6. Increase Oxygen take up,
7. Strengthen your bones,
8. Improve your sleep patterns

Don't let your age stop you. You can exercise, get in shape, and feel great about yourself at any age.

Never too late. Find out exercises good for old age and engage in them regularly. It is the key to life.

DO I NEED EQUIPMENT FOR HOME EXERCISE?

Basically No. There are lot of exercise you can do at home with nothing. What you need is just YOURSELF. But some home equipment can make your home exercise more enjoyable and give you fast result. These include but not limited to;                       
1. Dumbell. 
2. Barbell. 
3. Stability Ball.
4. Mat.
5. Abdominal bench. 
6. Skipping rope. 
7. Palm ball.  
8. Roller (chest, Abs, arms and back trainer).  
9. Pullover. 
10. pushover

These are cheap and easy to use. They are quite effective.
Fitness is just as imperative as health and fitness is linked directly with your health. If you are not taking care of your body, you will get sick. So if you dont take care of your body, NOBODY will. If you dont take care of your body now, where else will you live?

Dr. Felix Olafisoye
Health Instructor

Snoring

As usual, I will try as much as possible to avoid medical jargons here for simplicity.               

What u should know is that almost every animal snores. Just about everyone snores occasionally, but if snoring happens frequently it becomes a problem. It  can affect the quantity and quality of your sleep and that of other family members. Snoring can lead to poor sleep and daytime fatigue, irritability, and increased health problems. If your snoring keeps your partner awake, it can also create major relationship problems. Thankfully, sleeping in separate bedrooms isn’t the only remedy for snoring. There are many other effective solutions available today.

Yes everyone snores. The degree is what varies. The question is why do we snore? How?              

Snoring happens when you can't move air freely through your nose and mouth during sleep. It’s caused by a narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.

Now what causes Snoring? Why do people snore?

Common causes of snoring include:

1. Age:. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.

2. The way you’re built:   Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.

3. Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.

4. Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring.

5.  Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.

6. Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway.

Before we go into remedies and cures, let's appraise Snoring effects on our marital relationship or partnership. It is a big problem and we should talk about it here.

Pls, I will urge you not to allow snoring cause rift around you. Every animal does it. Even you.. Yes YOU!.  It has been well researched by scientists and so, don’t let snoring damage your relationship

Snoring can cause a rift in your relationship? No matter how much you love each other, lack of sleep or poor quality sleep from frequent snoring can strain a relationship as well as put your partner’s health at risk.

When snoring is a problem, relationship tension can grow in the following ways:                    

1. Sleeping alone. If you or your partner snores, you might decide to sleep alone. That only makes for a lack of physical intimacy and a strained relationship. And if you’re the one snoring, you might feel lonely, isolated, and frustrated about something you feel you have no control over. 

2. Snoring spats. It’s common to be irritable when lack of sleep is an issue. But try reining in your frustration. Remember, you want to attack the snoring problem—not your sleep partner.                                    

3.Partner resentment. When a non-snorer feels they do everything possible to sleep through the night (ear-plugs, noise-machines, etc.) but their partner does nothing to combat their own snoring, it can lead to resentment. Working as a team to find a snoring cure can prevent future fights.

If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected. 

I will like to delve more on Snoring and relationship so that we can have peace with our partner at night. How do we handle a snoring partner?:

I am so sure you love everything about your partner…except the snoring. It’s normal. Even the most patient amongst us will draw the line at sleep deprivation. But no matter how much sleep you lose due to someone snoring, it’s important to handle the problem sensitively. Remember that your partner likely feels vulnerable and even a little embarrassed about his or her snoring. Here are few tips to deal with Snoring partner:

1. Time your talk: carefully. Avoid middle of the night or early morning discussions when you’re feeling exhausted.

Keep in mind it’s not his or her intention to snore. Although it’s easy to feel like a victim when you lose sleep, remember that your partner isn’t keeping you awake on purpose.        

2. Avoid lashing out: Sure, sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way.      

3. Beware of bitterness: Make sure that latching onto snoring is not an outlet for other hidden resentments you’re harbouring.                             

4. Use humor and playfulness to bring up the subject of snoring without hurting your partner’s feelings. Laughing about it can ease tension. Just make sure it doesn’t turn into too much teasing.

 And To you the snoring partner: here are few tips for you.

And although it might seem silly that snoring can cause such relationship turmoil, it’s a common and a very real problem. If you dismiss your partner’s concerns and refuse to try to solve your snoring problem, you’re sending a clear message to your partner that you don’t care about their needs. Keep the following in mind as you and your partner work together to find a solution to your snoring:

1.Snoring is a physical issue: It’s nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands.                                    

2. Avoid taking it personally:  Try not to take your partner’s frustration as a personal critique or attack. Your partner loves you, just not the snoring.                         

3.Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day.                                          

4. Make it clear that you prioritize the relationship. If you and your partner have this understanding, you’ll both do what it takes to find a cure for the snoring.                                

5. Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that it’s not okay for them to throw an elbow jab or snap at you when you’re snoring.                                       

Now What are the Remedies and cures for snoring?

On this health Chat,  I want you to know there are so many bizarre anti-snoring devices available on the market, with more being added all the time.  But finding the right gadget for your snoring can seem like a daunting task. Unfortunately, many of these unusual devices are unproven or work by simply keeping you awake at night.  However, There are plenty of proven techniques that can help you to stop snoring. Not every remedy is right for every person, though, so it may require some patience, some lifestyle changes, and a willingness to experiment with different solutions to finally put a stop to your snoring.                                    

The first step to solving a snoring problem is to find the cause of your snoring. Enlist your non-snoring sleep partner to help you keep a sleep diary to monitor your snoring. Observing patterns in your snoring can often help pinpoint the reasons why you snore, what makes it worse, and how to go about stopping your snoring.

Now the proven Remedies include:

Self-help cures to stop snoring:                                    

There are many things you can do on your own to help stop snoring. Home remedies and lifestyle changes can go a long way in resolving the problem.                                

A). Lifestyle changes to stop snoring:                          

1. Lose weight.             Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring. .               

2. Exercise can also help to stop snoring. Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.
3. Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat. For those of my friends here who smoke, hmmm...... Another topic for another day. (Smoking).                   

4. Avoid alcohol, sleeping pills, and sedatives, especially before bedtime, because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.

 BEDTIME SNORING REMEDIES

1. Clear nasal passages:. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can try nasal decongestants or nasal strips to help you breathe more easily while sleeping.                           

2. Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.
3. Reposition. Elevating your head four inches with pillow may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.                               

4. Avoid caffeine and heavy meals within two hours of going to bed, especially dairy products and soymilk.                            

5. Sleep on your side. Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.

THROAT EXERCISE TO STOP SNORNING:           

Practiced for 30 minutes a day, throat exercises can be an effective way to reduce or stop snoring.        

Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do.                       

1. Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.

2. Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day.

3. Close your mouth and purse your lips. Hold for 30 seconds.

4. With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.

5. With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.

6. Make a fist. Attempt blowing air into your fist without letting the air out. If you get it right, you should feel strong contraction in your throat, chest and abdomen. Do this for 3mins and repeat several times daily. Do it as a ruotine exercise for weeks

Finally, Singing – Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax   muscles.                                                            AND

Playing the windpipe instruments:  Studies show that learning to play a windpipe instrument like trumpet, mouthorgan, a didgeridoo (native Australian wind instrument) and so on can strengthen the soft palate and throat, reducing snoring.

CONCLUSION:

If you’ve tried the self-help solutions to stop snoring without success, don’t give up hope. Medical cures and treatments could make all the difference. New advances in the treatment of snoring are being made all the time and the various devices available to stop snoring are becoming more and more effective and comfortable. We shall not discuss all these here. If symptoms persist, Pls consult your Doctor.