Managing Stress During Pregnancy

When you are pregnant, there are days when you may cycle through every possible emotion. And one of the most common feelings that many expecting mothers tend to experience throughout their pregnancy is stress—stress about the baby, stress about the body, stress about preparing for the baby’s arrival, stress about life changes—you name it.

While it’s normal to experience these emotions, periods of prolonged or severe stress during your pregnancy isn’t good for you—OR your baby. In fact, high levels of constant stress can even make pregnancy symptoms worse (like trouble sleeping, body aches, etc.)—or contribute to larger issues like depression, problems with weight (gaining too much or not enough) or even high blood pressure. Finding ways to manage stress is important for any mother-to-be. Here are some ways you can reduce stress during pregnancy. 

Focus On Your Breath

Deep breaths help us get extra oxygen into our body, which in turn helps our muscles, body and brain feel relaxed. But how often do we truly focus on our breathing? Meditation is a great thing to try (there are several apps available that can teach you how), or simply sit calmly and take long, belly-filling breaths in through your nose, then slowly out through your nose or mouth. 

Prioritize Rest

While some pregnant ladies fall asleep at the drop of a hat (especially during the first trimester), sleep doesn’t always come as easily as pregnancy progresses. Your body is going through a lot (you know, the whole growing a human thing), and not getting enough rest can elevate levels of stress. Aim for 7-9 hours of sleep a night, and plan for a bedtime that helps you hit that goal. A calming bedtime ritual might help you quiet your mind before you go to sleep—some suggest a warm (not hot!) bath, a cup of herbal caffeine-free tea, calming music, and  little to no screen time. If you are struggling with getting enough sleep, speak to your healthcare provider about additional suggestions.

Move Your Body

Not only is incorporating some movement into your daily activities good for your body, it’s good for your mind, too. Exercise releases chemicals in the body called endorphins, which can improve your mood and even relieve symptoms of depression and anxiety. And don’t let the idea of “working out” intimidate or limit you—just heading outside for a walk is a great way to get your heart rate up. The fresh air and movement can help ease your mind and boost those endorphins. 

Eat Right

Eating right is all about balance. Growing a human is a lot of work and pregnancy cravings are so real. So, ensuring you get a good mix of healthy food and plenty of water is one of the best forms of self care. Don't be afraid to give yourself a treat once in a while—but remember that fueling your body with healthy choices will ensure you and baby are getting the nutrients you need to feel good and strong physically and mentally. And don't forget to take your prenatal vitamins.

Let It Out

Sometimes, just sharing your feelings or worries with someone else can take some of the weight off your shoulders. Talk to other pregnant or new mamas—they will be able to relate, and might even offer advice about what worked to relieve stress during their own pregnancies. You can also try writing out your thoughts—keeping a journal, making a list of the things you are grateful for, or writing to-do lists if there’s simply too much on your itinerary. All these can help calm your mind and lower your stress levels.

If your stress feels unmanageable or you’re worried about your own or your baby’s health,  speak to your healthcare provider. Losing sleep, lack of appetite or unhealthy behaviors means it’s time to get some help managing your stress.

Source: Lancaster HealthHub

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How Diabetes Made Me Sell My Houses And Cars – Ailing Radio Presenter, Femi Adio

Diabetes is a chronic metabolic disorder characterized by persistently high blood sugar (glucose) levels, caused by either insufficient insulin production or the body's inability to effectively use the insulin it produces.

Diabetes manifests with a range of symptoms, often including increased thirst, frequent urination, unexplained weight loss, fatigue, and blurred vision, with some individuals experiencing slow-healing sores and frequent infections. 

Alhaji Femi Adio’s Story  

Alhaji Femi Adio, popularly known as Femi Adio Wonder, who has been battling diabetes for the past three years, recently opened up to TEMITOPE ADETUNJI, of the Punch Newspaper, about his struggles and the financial burden of his treatment

How long have you been a presenter?

It has been almost 25 years now since I started as a presenter and film marketer. But even before that, I had been doing this since I was a child. I’m an independent presenter, a freelancer.

I used to run programmes on Radio Lagos before Eko FM was created. When Eko FM came into existence, all the programmes were moved there. Over the years, I’ve also worked as a freelance presenter on several radio stations, including Paramount FM in Abeokuta.

Recently, you made a post about your health struggles. Can you tell us about it? When did you first notice something was wrong?

Honestly, I didn’t realize it at first. My body had been giving me signs, but I ignored them. I wish I had known earlier before it became this serious.

What is the health condition?

I have diabetes. I’ve spent an unimaginable amount of money trying to manage it. I’ve sold my houses, my cars, and everything I owned, except for the house I currently live in at Abule Oko, Ogun State.

One of my colleagues, also a presenter, was the one who encouraged me to speak out and ask for help. At first, I refused. I was too ashamed. I told him, “I used to be a giver; I don’t want to become a beggar.” But then, Seun Adeboye, the younger sister of the late Gbenga Adeboye, reached out to me. She pleaded with me to share my story, to let people know what I was going through. That was when I finally decided to open up.

How long have you been battling this illness?

It’s been three years now.

How has it affected your daily life?

It has been unbelievably difficult. I haven’t been able to work for the past three years. I cry a lot. I never imagined that I would ever find myself in this situation. It breaks my heart when people tell me, “You’re a good person; you don’t deserve to suffer like this.”

The pain is unbearable. I can’t walk properly. Every step feels like I’m walking on nails or broken bottles. And honestly, I don’t want to die.

Factors Affecting Diabetes

Diabetes management takes awareness. Know what makes your blood sugar level rise and fall — and how to control these day-to-day factors.

When you have diabetes, it's important to keep your blood sugar levels within the range recommended by your healthcare professional. But many things can make your blood sugar levels change, sometimes quickly. Find out some of the factors that can affect blood sugar. Then learn what you can do to manage them.

Food

Healthy eating is important for everyone. But when you have diabetes, you need to know how foods affect your blood sugar levels. It's not only the type of food you eat. It's also how much you eat and the types of food you combine in meals and snacks.

Exercise

Exercise is another important part of managing diabetes. When you move and get active, your muscles use blood sugar for energy. Regular physical activity also helps your body use insulin better.

These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts. But even light activities can improve your blood sugar level. Light activities include housework, gardening and walking.

Illness

With diabetes, it's important to be prepared for times of illness. When you're sick, your body makes stress-related hormones that help fight the illness. But those hormones also can raise your blood sugar. Changes in your appetite and usual activity also may affect your blood sugar level.

Alcohol

It's risky for some people with diabetes to drink alcohol. Alcohol can lead to low blood sugar shortly after you drink it and for hours afterward. The liver usually releases stored sugar to offset falling blood sugar levels. But if your liver is processing alcohol, it may not give your blood sugar the needed boost.

Periods And menopause

Periods and menopause both have important effects for people with diabetes.

Changes in hormone levels the week before and during periods can lead to swings in blood sugar levels.

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Palm Oil Or Groundnut Oil: Which Should You Use?

Stew is a very important part of foods eaten in Nigerian cities. Here, it is used to eat special delicacies e.g. rice. Some also use it to eat amala, eba, fufu and even bread. Stew can be fried with a variety of oils; however, in Nigeria, the two kinds of oil mostly used are palm oil and groundnut or vegetable oil.  Even though, traditionally, palm oil pre-dates groundnut oil, the latter seems to be used more than the former.

The Power Of Palm Oil

Palm oil is naturally reddish because it contains a high amount of beta-carotene (though steaming palm oil may destroy the beta-carotene, rendering the oil colourless), which helps the eye to fight infections. Palm oil is one of the few vegetable oils relatively high in saturated fats (just like palm kernel oil and coconut oil). It is thus semi-solid at typical temperate climate room temperatures, though it will more often appear as liquid in warmer countries.

The Nutritional Content Of Palm Oil

Palm oil contains several saturated and unsaturated fats in the forms of lauric (0.1%, saturated), myristic (0.1%, saturated), palmitic (44%, saturated), stearic (5%, saturated), oleic (39%, monounsaturated), linoleic (10%, polyunsaturated), and linolenic (0.3%, polyunsaturated) acids. Like any vegetable oils, palm oil is designated as cholesterol-free, though saturated fat intake increases cholesterol.
Palm oil is a very common cooking ingredient in southeast Asia and the tropical belt of Africa. Its increasing use in the commercial food industry in other parts of the world is buoyed by its cheaper pricing and the high oxidative stability of the refined product.

The Health Benefits Of Groundnut Oil

Groundnuts are rich in nutrients like Protein, Fat, Vitamins and Minerals. Vitamin E present in Groundnuts acts as antioxidants in the body and fight against free radicals providing various anti-ageing benefits. Many other advantages of Groundnuts or Groundnut oils are discussed in the following paragraphs.

Refined And Cold Pressed Groundnut Oil

However, before discussing the benefits of Groundnut Oil, we must take into account the two major types of Groundnut oil viz- Refined Groundnut Oil and Cold Pressed Groundnut Oil. All of us have heard of these two types. So what are they and how exactly do the benefits differ between the two of them? 

Refined Groundnut Oil is extracted using very high temperatures (up to 200 degrees Celsius) at machines in factories. Further to extraction, the oil undergoes several processing methods including chemical additives to refine, bleach and deodorize the oil. This results in an oil that is devoid of any nutrients, flavours and aroma. The extreme processing can also result in introduction of Trans Fats in the oil which are harmful to health.

Cold pressed groundnut oil, on the other hand,  is extracted at temperatures below 60 degree Celsius by applying mechanical pressure to the Groundnuts. This method helps in preserving the natural aroma, flavours and nutrients of the oil.

So We Will Now Focus This Discussion On Cold Pressed Groundnut Oil

The nutrition composition of Cold Pressed Groundnut Oil is as follows:

Besides its Macro-nutrients, Peanut oil is also rich in micronutrients like Vitamin E, Phytosterols and Omega-6 Fatty Acids, 

Owing to Its nutritional composition, Groundnut Oil has the following health benefits:

1. Heart Health

Various scientific researches have shown that using Groundnut oil for cooking purposes may improve heart health and reduce chances of heart disorders. Groundnut Oil is rch in Vitamin E, Monounsaturated Fatty Acids (MUFA) and Polyunsaturated Fatty Acids (PUFA) which lower the risk of heart disease. Moreover, groundnut oil is cholesterol free. The unsaturated fats available in it help in lowering LDL cholesterol and increase HDL Cholesterol adding to the cardiovascular health.

2. Antioxidant Properties

Cold Pressed Groundnut oil is rich in Phytophenols and Vitamin E which act as Antioxidants reducing the oxidative stress in the body. The antioxidants have anti-ageing properties and prevent the body from the risk degenerative diseases like Alzheimer’s disease. Also, the anti-inflammatory properties of the antioxidants supports joint health and provides relief in certain types of Arthritis like- Rheumatoid arthritis. 

3. Diabetes Control

Groundnut oil is considered good for diabetics. The unsaturated fats present in it improve Insulin sensitivity in the body. Also, Oleic Acid present in Peanut oil promotes Insulin production and help control type 2 Diabetes.

4. Skin and Hair Health

Groundnut oil has several benefits for skin and hair as well. It helps in moisturization, reduces the signs of ageing, helps in the treatment of Scalp Psoriasis and strengthens hair. Topical massage with groundnut oil helps in blood circulation in the body and improves the skin health.

So, when next you want to fry that stew, which should you use - palm oil or groundnut oil? The choice is yours.

 

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Fortify Your Body With Regular Diet Of Cucumber

Cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot day can help you stay hydrated. However, there's reason to eat cucumbers all year long. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread among those eating typical diet.

The Anti-Inflammatory Power

Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in brain health. In addition to improving your memory and protecting your nerve cells from age-related decline, fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer's disease. Cucumbers contain polyphenols called lignans (pinoresinol, lariciresinol, and secoisolariciresinol), which may help to lower your risk of breast, uterine, ovarian, and prostate cancers.

Cucumbers may help to "cool" the inflammatory response in your body. And animal studies suggest that cucumber extract helps reduce unwanted inflammation, in part by inhibiting the activity of pro-inflammatory enzymes (including cyclo-oxygenase 2, or COX-2).

A Powerhouse Of Antioxidants

Cucumbers contain numerous antioxidants, including the well-known vitamin C and beta-carotene. They also contain antioxidant flavonoids, such as quercetin, apigenin, luteolin, and kaempferol, which provide additional benefits. 
 Placing a cucumber slice on the roof of your mouth may help to rid your mouth of odor-causing bacteria. According to the principles of Ayurveda, eating cucumbers may also help to release excess heat in your stomach, which is said to be a primary cause of bad breath. Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress.

For A Healthy Digestion

Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber. If you struggle with acid reflux, you should know that drinking water can help suppress acute symptoms of acid reflux by temporarily raising stomach pH; it's possible that water-rich cucumbers may have a similar effect. Cucumber skins contain insoluble fiber, which helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination.

Low Calorie Snack

Cucumbers are very low in calories, yet they make a filling snack (one cup of sliced cucumber contains just 16 calories). The soluble fiber in cucumbers dissolves into a gel-like texture in your gut, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber-rich foods may help with weight control.  Cucumbers contain potassium, which is associated with lower blood pressure levels. A proper balance of potassium both inside and outside your cells is crucial for your body to function properly. As an electrolyte, potassium is a positive charged ion that must maintain a certain concentration (about 30 times higher inside than outside your cells) in order to carry out its functions, which includes interacting with sodium to help control nerve impulse transmission, muscle contraction, and heart function.

A Variety Of Ways To Enjoy Cucumber

There are many ways to enjoy cucumbers, such as fermented or raw in vinegar-based salads. If you're looking for something different, cucumbers make an ideal base for your vegetable juice due to their mild flavor and high water content. In fact, a simple juice of cucumber and celery is ideal for those new to juicing. From there you can work your way up to red leaf lettuce, romaine lettuce, spinach, and escarole, along with parsley and cilantro. Juicing is actually an ideal way to consume cucumbers.

 When you drink fresh-made green juice, it is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes because they go straight into your system without having to be broken down. When your body has an abundance of the nutrients it needs, and your pH is optimally balanced, you will feel energized and your immune system will get a boost.

Why You Should Choose Organic Cucumber

If you're wondering whether you should choose organic cucumbers over conventionally grown varieties, It is suggested that you choose organic. Cucumbers were ranked the 12th most contaminated food and the second in cancer risk due to their pesticide content, according to the Environmental Working Group (EWG). Further, cucumbers are often waxed after harvest to withstand the long journey to market unscarred and to protect against the many hands that touch them. Therefore, it is better to chose organic Cucumbers than these other varieties.

 

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Guava: Nature's Powerhouse Of Nutrients

    Guava is a common fruit found in most tropical and temperate regions of the world. The health benefits of guava include the treatment of diarrhea, dysentery, constipation, cough, cold, skin care, high blood pressure, weight loss and scurvy. Many of you may have tasted this mouth-watering treat, or have at least seen or heard about it. Guava is very common in African and Asian countries but is increasingly available in the western world, particularly as more of its health benefits are now coming to light. It is a somewhat round or pear-shaped seasonal fruit, and is light green, yellow, or maroon in color on the outside when it is ripe.

A Powerhouse Of Nutrients

This popular fruit is a powerhouse of nutrients. If the traditional adage says that “An apple a day keeps the doctor away”, the phrase is probably changed to “A few guavas in the season keeps the doctor away for the whole year”. Its scientific name is Psidium Guajava. What makes guava special is that protecting the fruit does not require excessive use of chemical pesticides as in the case of grapes, apple, and other so-called “exotic” fruits. It is one of the least chemically treated and sprayed fruits.

 Guava is very helpful for those who want to lose weight without compromising their intake of proteins, vitamins and fiber. Guava is very high in roughage and rich in vitamins, proteins and minerals, but it has no cholesterol and a low number of digestible carbohydrates. It is a very filling snack and satisfies the appetite very easily. Guava, especially raw guava, also has far less sugar as compared to apples, oranges, grapes, and other fruit.

A Force Against Diabetes

In a related benefit to blood pressure, an intake of guava can also help those patients who suffer from diabetes. The high level of dietary fiber in guava helps to regulate the absorption of sugar by the body, which decreases the chances of major spikes and drops in insulin and glucose in the body. Studies have shown that consuming guava can help prevent the appearance of type-2 diabetes.

For Vision And Others

Guavas are extremely good sources of vitamin-A, which is well known as a booster for vision health. It can help slow down the appearance of cataracts, macular degeneration, and general health of the eyes. It can not only prevent degradation of eyesight, but even an improvement in eyesight once it has begun to degrade.  One of the most celebrated and important benefits of adding guava to your diet are its abilities to inhibit the growth and metastasis of cancerous cells.

 There have been numerous studies done in recent years on guava’s effects primarily on prostate cancer, breast cancer, and oral cancers. Guava leaf oil is extremely successful as an anti-proliferative substance, and has actually been shown to be more effective than some leading modern medicines in reducing cancerous growth. Guavas are also rich in lycopene, a powerful antioxidant that has been shown to be wildly successful in reducing prostate cancer risk. That same antioxidant has also shown to inhibit the growth of breast cancer cells, although further human trials need to be done.

An Edge Over Other Similar Fruits

Guava can outdo many other fruits, including orange and other citrus fruits, in terms of its concentration of vitamin-C. A  deficiency of vitamin-C can cause scurvy, and proper intake of vitamin-C is the only known remedy for that dangerous disease. In fact, guavas contain 5X more vitamin-C than oranges, which are often heralded as the absolute best source of that beneficial vitamin.

 Guava is very rich in astringents (compounds that make your gums feel tighter and fresher).  After you chew guava leaves, eat a raw guava, or use some guava-based toothpaste), your mouth feels healthier, and the astringent qualities also add substance to loose bowels and reduce symptoms of diarrhea. These astringents are alkaline in nature and have disinfectant and anti-bacterial properties, thus helping to cure dysentery by inhibiting microbial growth and removing extra mucus from the intestines.

Control Of Hormones

Guavas are a good source for copper, which is an important part of regulating thyroid metabolism by helping to control hormone production and absorption. The thyroid gland is one of the most important glands in the body for regulating hormones and organ system function, so guava can help balance your health in many ways. Guava is one of the richest sources of dietary fiber in terms of fruit. Its seeds, if ingested whole or chewed, serve as excellent laxatives.

 Juice of raw and immature guavas or a decoction of guava-leaves is very helpful in relieving coughs and colds by  reducing mucus, disinfecting the respiratory tract, throat and lungs, and inhibiting microbial activity with its astringent properties. Guava has one of the highest quantities of vitamin-C and iron among fruits, and both are proven to be preventive against colds and viral infections. In some areas of India, roasted ripe guava is used as a remedy against extreme cases of cough, cold, and congestion. Ripe guava should be avoided by people who are suffering from cough and cold, as it can exacerbate the problem. One should also avoid drinking water immediately after eating guava as it can lead to a sore throat. 

 

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Strokes Prevention: Nine Important Things To Know - Stroke Action Nigeria

Rita Melifonwu, Founder and CEO, Stroke Action Nigeria

A clarion call has been made to the general public on how to prevent strokes and reduce the prevalence of strokes in Nigeria. This call was made by Stroke Action Nigeria, in collaboration with national, regional, and international partners, as part of its programmes in commemorating the 2024 World Stroke Day, marked on the  29^th of October. The annual event, led by the World Stroke Organization, aims to raise awareness about stroke prevention and encourage individuals to act.

In a press release, made available to Nigeria Natural Health Online www.kimekwu.com, Stroke Action Nigeria stated that even though one in four individuals will experience a stroke in their lifetime, almost all strokes can be prevented by managing nine key risk factors. These risk factors are: Hypertension, Diabetes, Atrial fibrillation, Obesity and overweight, Lack of exercise and physical activity, Smoking, Alcohol drinking habits, High cholesterol levels, as well as Diet high in fat and salt.

According to the organization, “To prevent strokes, Stroke Action Nigeria urges everyone to take the Global Challenge by engaging in thirty minutes of physical activity daily, such as Walking, Biking, Running, Swimming, Yoga, and Team sports like football, basketball, and so on. Join the global effort to prevent strokes because together, we can be greater Than Stroke.”

As part of its efforts to foster partnerships and leadership, Stroke Action Nigeria is working closely with the Federal Ministry of Health's non-communicable diseases team, African Stroke Organization (regional partner), and the World Stroke Organization (international partner).

 

The press release also announced that Rita Melifonwu, Founder and CEO of Stroke Action Nigeria, has been re-elected to the World Stroke Organization's Board of Directors for another four-year term. It added that She will continue to play a key role in the World Stroke Campaign committee, Membership Committee, and Advisory Board, focusing on reducing the burden of strokes in Africa.

 

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