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Sleep is very important hence good deep sleep is what I strongly and highly recommended

23/10/2022

Life is like exercise.

The harder it is, the stronger you become.💪

18/10/2022

How to Turn Your Bedroom into the Ultimate Sleep Sanctuary

The quality of your sleep is essential to your health — restoring energy, helping store memories, and healing the body.

And where you sleep matters. Your sleeping environment has a huge impact on your sleep quality. The right wall color, bed accessories, and lighting may all help you to get a better night’s sleep, among other factors.

Source: healthline.

17/10/2022

Health Tips

Habits to improve one life…….

1. Eating the right amounts of the right foods at regular meal times;
2. Exercising, even just 20 minutes each day can go a long way; and
3. Getting a good night’s sleep by sleeping on a regular schedule for 7-8 hours a night.

15/10/2022

Positive Mental Wellness

Mental health is important at every stage of life, from childhood and adolescence through adulthood.

9 steps to positive mental health….

13/10/2022

The 4 pillars of Wellness:
1. Exercise regularly 🏊🚴‍♀️⛹️‍♀️⛹️‍♀️🤸‍♀️
2. Food: eat moderately and choose the good quality food 🍎🍊🍌🍉
3. Sleep: quality sleep is very important 😴
4. Mental Health ❤️

11/10/2022

Does exercise affect sleep?

The answer is YES
And there are 4 reasons why exercise affect sleep

08/10/2022

When we exercise, our body produced 2 hormones – endorphin and cortisol.

Hence, it is advisable not to exercise in the evening to avoid too much cortisol hormone which will affect sleep quality.

06/10/2022

Study showed that it’s not wise to catch a drama on your phone before you sleep.

Why?🤷‍♀️🤷‍♀️
Because lights affect the sleep rhythm especially blue light from the mobile devices.

Here are some tips💡 to help to sleep early.

Do you practice these good habits?

05/10/2022

Do you have enough rest?? 😴😴

01/10/2022

A brisk walk a day helps keep weight gain away 🚶‍♀️🚶‍♀️

29/09/2022

Eating fruit every day provides the body with the protective effects of these nutrients, which can reduce the risk of heart disease and stroke, reduce blood pressure, and even prevent some types of cancer. 😟😟

Not all fruits can be eaten daily. Some of the healthiest fruits are pineapple, apples, blueberries, and mangos. U should eat three servings of fruit a day as part of a healthy diet. Eating fruit improves heart health, reduces inflammation, and boosts the immune system. 💪💪

Rem to have these fruits in the daily meal 🍌🍋🍊🍎🍍🥝

27/09/2022

Why too much sugar is bad for us 🙅🏻‍♀️🙅🏻‍♀️🙅🏻‍♀️

11 Reasons:

1. Can cause weight gain
Consuming too much added sugar, especially from sugary beverages, increases ur risk of weight gain and can lead to visceral fat accumulation.

2. May increase your risk of heart disease
Consuming too much added sugar increases heart disease risk factors such as obesity, high blood pressure and inflammation. High-sugar diets have been linked to an increased risk of dying from heart disease.

3. Has been linked to Acne
High-sugar diets can increase androgen secretion, oil production and inflammation, all of which can raise ur risk of developing acne.

4.Increase ur risk of Type 2 Diabetes
A high-sugar diet may lead to obesity and insulin resistance, both of which are risk factors for type 2 diabetes.

5. May increase your risk of Cancer
Too much sugar can lead to obesity, insulin resistance and inflammation, all of which are risk factors for cancer.

6.May Increase your risk of Depression
A diet rich in added sugar and processed foods may increase depression risk in both men and women.

7. May accelerate the skin aging process
Sugary foods can increase the production of AGEs, which can accelerate skin aging and wrinkle formation.

8. Can increase Cellular Aging
Eating too much sugar can accelerate the shortening of telomeres, which increases cellular aging.

9. Drain ur energy
High-sugar foods can negatively impact your energy levels by causing a spike in blood sugar followed by a crash.

10. Can lead to fatty liver
Eating too much sugar may lead to NAFLD, a condition in which excessive fat builds up in the liver.

11. Other healthy risks
Consuming too much sugar may worsen cognitive decline, increase gout risk, harm ur kidneys and cause cavities.

Here are some tips on how to reduce your sugar intake:

-Swap sodas, energy drinks, juices and sweetened teas for water or unsweetened seltzer.
-Drink your coffee black or use Stevia for a zero-calorie, natural sweetener.
-Sweeten plain yogurt with fresh or frozen berries instead of buying flavored, sugar-loaded yogurt.
-Consume whole fruits instead of sugar-sweetened fruit smoothies.
-Replace candy with a homemade trail mix of fruit, nuts and a few dark chocolate chips.
-Use olive oil and vinegar in place of sweet salad dressings like honey mustard.
-Choose marinades, nut butters, ketchup and marinara sauce with zero added sugars.
-Look for cereals, granolas and granola bars with under 4 grams of sugar per serving.
-Swap your morning cereal for a bowl of rolled oats topped with nut butter and fresh berries, or an omelet made with fresh greens.
Instead of jelly, slice fresh bananas onto your peanut butter sandwich.
-Use natural nut butters in place of sweet spreads like Nutella.
-Avoid alcoholic beverages that are sweetened with soda, juice, honey, sugar or agave.
-Shop the perimeter of the grocery store, focusing on fresh, whole ingredients.

In addition, keeping a food diary is an excellent way of becoming more aware of the main sources of sugar in your diet.

The best way to limit your added sugar intake is to prepare your own healthy meals at home and avoid buying foods and drinks that are high in added sugar.

Credits: Healthline.com

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