You can also add suya and bush meat to the list thanks to WHO

Nigeria’s favourite barbeque, suya, could cause cancer, the World Health Organisation (WHO) has indicated in its much-awaited report on the link between red meat and the disease. Although suya, as well as bush meat, are not expressly mentioned in the report, they fall under the definition of processed meat. In a report published by the BBC on Monday, processed meat is defined as meat that “has been modified to increase its shelf-life or alter its taste – such as by smoking, curing or adding salt or preservatives”. It also says high temperature cooking, such as on a barbeque, can create carcinogenic (cancer-causing) chemicals. Suya, which is processed red meat, is prepared by barbeque and seasoned with salt, pepper and groundnut powder. Kilishi, a drier version of suya, is also preserved with seasoning, same for bush meat preserved for says along highways in wait for buyers. Other forms of processed meat are bacon, sausages and ham.

Read more at: https://www.thecable.ng/suya-can-cause-cancer-report-indicates

Corruption, under funding, constant strikes and sever brain drain have left Nigeria’s health system constantly hanging at the edge of a major total collapse.

In May, 2015 the chairman of the Association of General and Private Medical Practitioners of Nigeria, AGPMPN, Dr. Adeyeye Arigbabuwo, said currently, Nigeria has just 9,000 doctors serving over 160 million people. He explained that the Medical and Dental Council of Nigeria, MDCN has on their register 65,000 doctors, out of which 40,000 are practicing in the Diaspora.

Of the 25,000 doctors currently practicing in Nigeria, 16,000 are resident doctors who he said may decide to leave on completion of their training, leaving the country with 9,000 doctors to deal with a population of 160 million.

All these have left a lot of Nigerians scrambling, seeking any sort of service from a system that is near death itself. Invariably it stands to reason that the sensible way to ensure good health is to make sure one does not fall ill. It also helps to keep in mind that 50% of all illnesses are down to poor lifestyle choices and hence preventable.

Incidences of chronic diseases such as hypertension, type 2 diabetes, cardiovascular disease and cancer are rising in Nigeria. According the WHO, about 46% of adult Nigerians above the age of 25 have hypertension, and what’s even more startling is that only a third of people who have hypertension are aware they have the condition. The incidence of diabetes is currently about 5% and is expected to double over the next decade.

Wellness programmes are a group of activities and interventions that have been rolled out by human population health managers within private and public institutions, with the major aim of trying to prevent people from falling ill rather than taking action after they have become fallen prey to sickness.

[qoute]It makes a lot of sense for a country with a weak health system such as Nigeria to focus on preventive health measures rather than having its citizens only take note of their health status when they fall ill. Many of the chronic disease conditions such as hypertension only present themselves after they have already caused a lot of damage in the body over years, sometimes ending fatally.

“The figures are clear to see when wellness programmes are in place – fewer health visits, lower costs and better productivity. If the public and private sector could put in the same amount of effort that they did with our successful fight against the spread of the ebola virus, towards workplace wellness, will we most definitely see a huge positive step in the country’s health and economic statistics.[/quote]

It does not take much to put together a wellness programme, and it is a lot more cheaper than building a world class hospital or more. It is actually simpler to get people to become more aware of their health choices and empowering them, than to train doctors and nurses to treat them when they fall ill because they made bad choices.

[url]WellNewMe.com[/url]

Researchers from the University of Ottawa Heart Institute have conducted a study involving 278 patients with coronary artery disease. The study aimed to observe their sedentary behaviour and how it affected their health.

Sitting was found to be an independent risk factor and that the amount of time spent on the activity is as important as how much the patients exercised.

Stephanie Prince, who led the study, said that time spent on sitting should be limited. They found out that the patients were still sedentary even if they undergone a rehabilitation program from the Heart Institute.

One of the findings was that men spend more time sitting than women on average for about an hour more in one day. To monitor the patients' activity level, they had to wear activity monitors whenever they were supposed to be awake for nine days.

The researchers did not observe only the patients' sedentary behaviour and activity levels, they also measured their cardiorespiratory fitness and body mass index. Other health markers were also assessed.

Patients who had a higher BMI and lower cardiorespiratory fitness were found to be sitting more even if they still exercised.

Exercise and other physical activities does not do much for reducing sedentary time. Other research also suggests that it can even worsen their health condition.

- See more at: http://www.biztekmojo.com/001667/sitting-sedentary-behaviour-should-be-limited-better-heart-health#sthash.lvwxpmQH.dpuf

1. Immunity Booster
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3. Soothes Minor Burns
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11. Lower Cholesterol
12. Good Source of Antioxidants

[url]WellNewMe.com[/url]

It is well known that China is now one of Nigeria's biggest trading partners. It is also a known fact that Nigeria imports a lot of its food, so no doubt there are some products coming in from that nation that one should be aware of, according to author David Wolfe. In his article, he listed 10 foods from China one should avoid as the are filled plastic, pesticides and cancer causing chemicals.

They are
1. Tilapia
2. Cod fish
3. Apple Juice
4. Processed Mushrooms
5. Chinese Garlic
6. Chicken
7. Rice
8. Black Pepper
9. Salt
10. Green Peas.

For the full article, click on the link: http://www.davidwolfe.com/10-foods-china-plastic-pesticides-cancer-causing-chemicals/

sonnie10:
I raised an alarm on this topic here on Nairaland last year, unfortunately Tonto Dike topics did not allow it to make front page.

opeaceo:

Lol, but on a more serious note, something has to be done pretty Fast. We can't continue like this.

Agreed. Something really has to be done about it.

According to the Premium Times there are only two functioning radiotherapy machines in the whole of Nigeria: http://www.premiumtimesng.com/news/headlines/193757-cancer-nigeria-has-only-7-radiotherapy-machines-5-are-faulty.html

Despite having an increasing number of citizens suffering from cancer, Nigeria only has seven radiotherapy machines, five of which are currently faulty, health officials have said.

Following complains by cancer patients across the country in accessing treatment, there is the need to ascertain the availability and functionality of radiation machines at some designated hospitals in the country, as the machines, used in treating sufferers, are said to be working either at half capacity or have packed up.

About half of all cancer patients receive some type of radiation therapy during the course of their treatment, whereby high-energy radiation is used to shrink tumours and kill cancer cells through X-rays, gamma rays and charged particles.
The radiation may be delivered by a machine outside the body (external-beam radiation therapy), or it may come from radioactive material placed in the body near cancer cells (internal radiation therapy, also called brachytherapy).

Systemic radiation therapy uses radioactive substances, such as radioactive iodine that travel in the blood to kill cancer cells.

That is pretty disturbing if you ask me.

Diet and exercise still remain the number one to burn fat.

Exercise of moderate intensity for 30 mins 5 days a week, and reducing the size of the portions you eat work. Instead of a big plate start using smaller plates to have your meals. You can even spread out the number meals you have from 3 to 5, eating smaller portions to help curb the hunger.

Nice idea.

engrsyer:
Op, does masturbation also increases one's life on earth?

Apparently, experts seem to think it is. Take this quote from WebMD.com

While it once was regarded as a perversion and a sign of a mental problem, masturbation now is regarded as a normal, healthy sexual activity that is pleasant, fulfilling, acceptable, and safe. It is a good way to experience sexual pleasure and can be done throughout life.

http://www.webmd.com/sex-relationships/guide/masturbation-guide

PRISTINEMUSCLES:
Quite true but it is only applicable for those with good health status. For a hypertensive patient, it is advisable for one to avoid marathon sex. During sex, the pulse rate(heart beat) increases tremendously, as such a person with hypertension can just slump as a result of this. That is not to say that hypertensive people cannot indulge in sex, far from it. But it is usually advisable for them to take it slow. The thrusts should be at a slow pace with a lot of pre-intimacy.

Overall sex is indeed a good form of exercise and a good indicator of one's overall fitness.

That might unfortunately rule out half of the adult population in Nigeria, according to the World Health Organization, who believe that 46% of the African adult population above 25 years are hypertensive (http://www.who.int/bulletin/volumes/91/4/13-020413/en/). That is why you should get yourself checked out and know what your health risks are ---> [url]WellNewMe.com[/url]

chocolateme:
Lies

The facts don't lie.

According to health experts, having a roll in the hay may be the most pleasant way to extend your life. Several studies suggest there is a link between more orgasms and longevity. In a 1997 study, men who had more orgasms were less likely to die of heart disease than those who had less. While the study can't prove cause and effect (maybe healthier people are more likely to have sex), sex can be beneficial for health. "Of course sex feels good, but it also gives us the opportunity to work out nearly every muscle in the body and connect with another person," says Goedereis. "Sex has also been shown to boost the body's immune response, reduce stress, and even control one's appetite, among other things." Two to three orgasms a week yields best benefits. Doctor's orders.

Find other tips on how to prolong your life here: [url]http://www.health.com/health/gallery/0,,20866009_3,00.html[/url]

Culled from: http://indiatoday.intoday.in/story/six-bad-habits-that-put-you-at-risk-for-diabetes/1/523880.html

According to experts, a widening waistline is a leading cause of diabetes and heart diseases around the world. Fat accumulation around the torso often results in high blood pressure and blood sugar levels. There are certain bad habits that increase the risk of diabetes. Small yet significant lifestyle changes can help you stop the disease in tracks or keep it under your control.

#Eating more refined carbs: Simply put, refined carbs such as white bread and white rice are bad for your waistline. Refined carbs stimulate your body to produce more insulin, causing an insulin surge in the body. They get absorbed easily, making you feel hungry soon after consuming them. As a result, you munch more.

Switch to: Complex carbs. Eating complex carbs such as brown rice, whole grain breads, oatmeal, etc make you feel full in the stomach for longer. They take more time to digest, releasing slow but continuous energy for a long duration.

#Sitting all day: You move out of your house, get into your car, reach office and work on your desk for 8-10 hours and then come back home and watch TV till late in night. Either hard pressed for time or too tired, people hardly move around, which makes their waistline grow. Less physical activity is the biggest reason behind many lifestyle disorders like diabetes, thyroid, heart disease, etc.

Switch to: Move as much you can. This not just help you maintain a healthy weight, it can also help you keep your blood sugar levels in limits. At least 150 minutes of physical activity per week is necessary for all. Go for little tweaks like taking the stairs and getting off one stop early from your car so that you can walk to your office or home.

#Working late into the night: Trading precious sleep hours to meet a deadline or chat till the morning hours has become a common habit among young adults, boosting their risk of developing diabetes.

Switch to: Sign out in order to sleep well. Research has shown that poor sleep can lead to high blood pressure and weight gain and these alone are risk factors for diabetes development. When you are awake, you binge more and thus, put on weight. Inadequate sleep also makes you feel exhausted all the time.

#Taking stress: Stress is not directly linked to diabetes but it is considered as a contributory factor. When in stress, the body releases a stress hormone called 'cortisol', which is antagonistic to insulin activity. The stress hormones make your blood sugar go up. So you may need more insulin or medication to control it. In addition, when stressed, you are more likely to reach out to junk food and eat more.

Switch to: Exercise is the best remedy. Several studies have shown that exercising brings down the stress levels wonderfully. You can also look at ways such as taking a ten-minute break from work, participating in a sport or simply catching up on some sleep during the weekends.

#Skipping breakfast: Rushing through the door, giving breakfast a deliberate miss has become a routine for most of us. During the busy hours of morning, breakfast looks more like a time consuming activity than a necessity. Those who skip breakfast are more likely to consume more calories and fatty food during the day.

Switch to: Eat before you leave. The breakfast should be wholesome. Fill half of your plate with fiber (fruits and veggies), 1/4 should be protein and rest should be complex carbs (whole wheat bread or oats).

#Late dinner: After a day's hard work, digging into a sumptuous dinner (high-fat) is what most of us look forward to. Dinner is perhaps the only time when we are not rushing. And 50 per cent of our calories come from dinner, which should ideally be coming from the breakfast. But the problem doesn't end here. Immediately after having dinner, we crash on our beds. There is no physical activity and the body doesn't get time to digest the food. As a result, the fat soon starts accumulating on the waistline.

Switch to: Light is right. According to experts, there should be a three hour gap between your dinner and sleep time. Aim for a healthy balanced diet. Take more proteins. Along with reducing the quantity, improve the quality of the food. Fats should come from healthy sources like olive oil, rice bran oil and nuts. Also taking small meals throughout the day can help you reduce the portion size at dinner.

Nigeria is the world’s second largest producer of okro and is no wonder that okro soup is one of the most popular dishes in the country. Okro products are mucilaginous, resulting in the characteristic "goo" or slime when the seed pods are cooked; the mucilage contains soluble fiber. It also has a high vitamin C and folate content and being high in antioxidants. Okro is also a good source of calcium and potassium.

We list the health benefits of okro below.

1. Digestive health: Okro is rich in fibers, which improves digestion and heals the bowels. This helps for the easy disposition of toxins in the intestines. The fibers in the okro aid proper absorption of water, lubricates the large intestines and ensure bowel movements making okro a natural laxative. The fibers also reduce the risk for colon and rectal cancer. They clean our intestines tract, while the antioxidants eliminate the free radicals. Okro also aids good bacteria thrive in the intestines, which helps for a healthy intestinal tract.

2. Diabetes: Okro helps reduce blood sugar levels as it stabilizes blood sugar by regulating the rate at which sugar is absorbed.

3. Pregnancy: Rich in folates, okro helps in fetal development by preventing miscarriage and defects in the fetal neural tube.

4. Bones: Okro strengthens bones and prevents osteoporosis due to it high content in vitamin K and folates, which makes the bones denser.

5. Asthma: Okro being rich in antioxidants and vitamin C plus having anti-inflammatory properties helps prevents the development of asthma and asthma attacks.

6. Respiratory problems: Pneumonia, bronchitis and common cold and flu can be treated with the leaves and flowers of okro.

7. Ideal for weight loss: Okro has almost no calories, while the fibers make you feel full. Plus, it is rich with nutrients. Okro seeds are rich in proteins which help in reducing the feelings of hunger.

8. Cholesterol: Okro is rich on soluble fiber Pectin which lowers the bad cholesterol and prevents atherosclerosis.

9. Skin Detoxifier: Okro helps remove wastes from the skin and repairs skin tissue. It also prevents skin pigmentation, reduces acne, and prevents psoriasis and other conditions.

10. Hair: It can be used as a hair conditioner, as it moisturizes the scalp while preventing dandruff, giving one’s hair a shiny and fresh look.

11. Immunity: Okro boosts the immune system with the help of the antioxidants, vitamin C and other essential minerals like calcium, manganese, magnesium, and iron. Al these help the body fight against free radicals.

12. Eyesight: Rich in beta-carotenes, lutein and xanthine, okro helps prevent glaucoma and cataract.

13. Anemia: Okro contains vitamin K, folate and iron which help fight against anemia. Hemoglobin forms, the blood coagulates, and the production of red blood cells is increased as a result of ingesting this nutrients.

14. Ulcers: Besides neutralizing acids, okro speeds up the healing of peptic ulcers by providing a temporary protective coating for the digestive tract.

15. Genital disorders: Okro has been known to treat disorders like gonorrhea, leucorrhoea, syphilis and dysuria and prevent excessive menstrual bleeding.

However, it must be mentioned that some research conducted by Dr. Ibiyemi Olatunji-Bello from the Department of Physiology, College of Medicine, Lagos State University in collaboration with Temitope Ijiwole and Funmileyi Awobajo from the Department of Physiology, College of Medicine, University of Lagos found that in laboratory conditions there was a reduction in the weight of the testes of rats fed with okro extracts, secretion of testosterone and sperm production (spermatogenesis).

The researchers advised men to cautious with the consumption of okro, especially those looking to have children.

Chili peppers are the fruit of Capsicum Frutescens plant with red orange, yellow or green pods which are widely used in Nigerian cooking and are known for their hot sensation in the mouth when eaten.

While the flavor in the chili lies in the flesh and skins, much of the heat potency rests in the seeds and veins which can be removed. Green chilies are a lot hotter than the red ones. The active chemical constituent is capsaicin and other chemical substances collectively called capsaicinoids which are renowned for stimulating digestive process and helping to relieve heat fatigue in hot climates by inducing perspiration.

Though there are so many varieties of pepper, the scotch bonnet chili pepper and Piri piri (also known as peri peri or pili pili) are famous in Nigeria. They are also known as shombo in western Nigeria.

Piri piri pepper is a long red chili pepper containing large quantity of carotene (provitamin A) and vitamin C. It is very common is southern Nigeria where it is preserved by sun-drying and sold as "dried-pepper" throughout the year.

Chili pepper is the preferred pepper for traditional recipes. Pepper soup is the most common type of soup in Nigeria and is prepared from pepper, meat (or fish), water, salt and spices. Pepper soup is served in with drinks in "Beer Parlours", restaurants and parties.

Suya (grilled meat) is incomplete without chili pepper. It is an essential ingredient used for making the powdery spice that is sprinkled on the suya before consumption. Other examples of Nigerian recipes that contain pepper as a major ingredient are ogbono soup, egusi soup, banga soup and stew.

It is also important in recipes of the Urhobo ethnic group that the collective name for different varieties of soups that originated from this ethnic group is iribo, which means pepper.

For those who like a little spice in their food, here are the benefits of chili peppers:

1. Anti Inflammation
Chili peppers contain a substance called capsaicin, which gives peppers their characteristic pungency, producing mild to intense spice when eaten. Capsaicin is a potent inflammation inhibitor and the hotter the chili pepper, the more capsaicin it contains.

2. Natural Pain Relief
Topical capsaicin is now a recognized treatment option for osteoarthritis pain. Several review studies of pain management for diabetic neuropathy have listed the benefits of topical capsaicin to alleviate disabling pain associated with this condition. It is also used to help relieve a certain type of pain known as neuralgia (shingles) as well as minor pain associated with rheumatoid arthritis or muscle sprains and strains. The side effect reported with topical capsaicin cream is a burning sensation at the area of application.

3. Heart Benefits
Red chili peppers, such as cayenne, have been shown to reduce blood cholesterol, triglyceride levels, and platelet aggregation, while increasing the body's ability to dissolve fibrin, a substance integral to the formation of blood clots. Cultures where hot pepper is used liberally have a much lower rate of heart attack, stroke and pulmonary embolism.

4. Clear Congestion
Capsaicin not only reduces pain, but its peppery heat also stimulates secretions that help clear mucus from your stuffed up nose or congested lungs. A bowl of favourite pepper soup is recommended when you have a cold.

5. Boost Immunity
The bright color of red chili peppers signals its high content of beta-carotene or pro-vitamin A. Just two teaspoons of dried red chili peppers will provide more than 10% of the daily value for vitamin A. Often called the anti-infection vitamin, vitamin A serves as the body's first line of defense against invading pathogens and is essential for healthy mucous membranes, which line the nasal passages, lungs, intestinal tract and urinary tract.

6. Help Stop the Spread of Prostate Cancer
Chili peppers' capsaicin, the compound responsible for their hotness, stops the spread of prostate cancer cells through a variety of mechanisms. Capsaicin triggers the death of prostate cancer cell lines, those whose growth is stimulated by male hormones and those not affected by them. One warning: Excessive intake of hot chilies has been linked to stomach cancer, so don't go overboard.

7. Prevent Stomach Ulcers
Chili peppers have a bad and mistaken reputation for contributing to stomach ulcers. Quite the opposite as they help prevent them by killing bacteria you may have ingested, while stimulating the cells lining the stomach to secrete protective buffering juices.

8. Weight Loss
All that heat you feel after eating hot chili peppers takes energy—and calories to produce. Even sweet red peppers have been found to contain substances that significantly increase thermogenesis (heat production) and oxygen consumption for more than 20 minutes after they are eaten. This increase in body metabolism helps to stimulate weight loss.

9. Lower Risk of Type 2 Diabetes
Chili pepper can help reduce your risk of hyperinsulinemia (high blood levels of insulin)—a disorder associated with type 2 diabetes.

In a study published in the July 2006 issue of the American Journal of Clinical Nutrition, Australian researchers show that the amount of insulin required to lower blood sugar after a meal is reduced if the meal contains chili pepper. When chili-containing meals are a regular part of the diet, insulin requirements drop even lower.

10. Rich source of Vitamin C
Chili peppers are a rich source of vitamin C, which prevent, lessen, and even reverse degenerative health problems, such as heart disease, cancer, diabetes, osteoporosis, arthritis, and Alzheimer’s disease as well as offers protection against colds and flu.

A little chili pepper can really perk up an omelet, add heat to a black bean/sweet potato soup, or transform an ordinary salad dressing. So, spice up your meals with chili peppers. Your body will need to make less insulin and will use it more effectively. No need to go overboard though. Population studies in India and Mexico suggest that loading up on hot chilies at every meal may be linked to increased risk of stomach cancer.

[url]WellNewMe.com[/url]

Ideally you are supposed to get seven to nine hours of sleep a night, but sometimes, you stay up for a night out on the town, to finish a project at work, or even just to watch Game of Thrones on your laptop. It’s understandable, and a late night here and there won't have any lasting effects beyond the feeling tired the next day. It's when you miss out on adequate sleep night after night that it becomes a real problem.

Though you may think your five-hours-a-night habit is nothing to worry about, chronic sleep deprivation has been proven to cause an increased risk of type 2 diabetes, cardiovascular disease, obesity, and depression. The body has its way of telling you that it needs more rest and below we have listed ten signs you should watch out for which might indicate that you need to slow down.

1. You're always hungry
"If the brain is not getting the energy it needs from sleep it will often try to get it from food," says Chris Winter, MD, sleep expert and owner of Charlottesville Neurology and Sleep Medicine in Virginia, US. Not getting enough rest increases the production of ghrelin, also known as the hunger hormone, which in turn makes your body crave fatty and sugary foods, Dr. Winter says. Poor sleep can also mess with leptin, the satiety hormone. This is the hormone that tells you that you have had enough to eat. "When you're not sleeping properly you tend to eat more of what you're craving because you're not feeling the signals to stop eating," Dr. Winter says.

2. You've gained weight
Weight gain is an associated side effect that comes with an increased appetite. "When you're tired, you don't watch what you're eating," Dr. Winter says. "You just look for all kinds of things to help you feel more awake." With ghrelin and leptin not working like they should, your body will crave fried foods and sweets to get you through the day—a guarantee to widen your waistline. A lack of sleep can also have direct effects on your metabolism, Dr. Winter says; as it tends to slow down without proper rest. It also doesn’t help that research have found that just four and a half hours of sleep for four days straight can reduce your fat cells' ability to respond to insulin, the hormone responsible for regulating energy, by 30%. This makes your body crave more food as it feels it is not getting enough fuel.

3. You're more impulsive
When people are exhausted they are more likely to act without thinking, says Gail Saltz, MD, Health.com's contributing psychology editor. "Your ability to say, 'No, I shouldn't have another candy bar' becomes more difficult." This doesn't just apply to overeating, People might also find themselves doing or saying things they don't necessarily mean, like lashing out at a spouse or ranting at a co-worker. People are less inhibited when they lack sleep, and thus more prone to acting more impulsively says Kelly Baron, PhD, an assistant professor of neurology at Northwestern University in Chicago.

4. You are more likely to forget things
"When you're tired, you're usually not paying a whole lot of attention to what's going on when trying to make a memory," Dr. Winter says. That said, getting adequate sleep is crucial for brain health in the long term. Research from the National Institutes of Health showed that in mice, sleep helps clear toxic molecules from the brain. So not getting enough regularly could impair your brain's ability to keep the nervous system clear, Dr. Winter says. It has also been suspected that getting adequate sleep aids long term memory.

5. You're having trouble making decisions
If you've been finding it harder making your mind up on a number of issues, a lack of sleep could be the cause. "Sleep deprivation can affect speed and higher-level cognitive processing," says Dr. Baron. That means essential functions, like problem solving or time management, become even more difficult to carry out. Research has shown that people who lack sleep at poorer in decision making as compared to people who are well rested. Also, poor sleep simply hinders your ability to react quickly.

6. You tend to be clumsier
It is okay to trip over once in a while but when you do it a few times in a day, it might just mean you're too tired to really focus on where you're going. "When you're tired, there's a lapse in how you neurologically function in general," Dr. Winter says. The combined effect of lowered reaction time and concentration also brings about more difficulty with movement. "When you walk up and down the stairs, there's a lot of processing going on there," Dr. Winter says. "When sleep deprived you can't process particularly well."

7. You are more emotional
When you lack sleep, your emotions tend to be out of control and become over-reactive to emotional stimuli. So things that normally haven't gotten upset you in the past—a tear-jerking movie or big work deadline—may provoke anxiety, sadness, or anger. It could also go the opposite way as peole have been known to become overly happier or giddy.

8. You get sick often
Your immune system tends to suffer when you get poor sleep. "If you're not sleeping properly there can be significant issues in terms of your body's ability to fight off infections," Dr. Winter says. In particular, you are more likely to develop a cold. Researchers have discovered that people who got less than seven hours of sleep were nearly three times as likely to develop a cold as those who got eight hours or more rest a night. This is probably because the immune system produces proteins during sleep known as cytokines, which help protect against infections and inflammation. This means a few nights of poor sleep could lower your body's defenses against pesky viruses.

9. You're having trouble seeing
When you are tired, you lose control the muscles of the eye as lack of sleep tires out the ciliary muscle, which helps your eyes focus. Then there's the extra ocular muscle, which moves the eye from side to side and up and down. In well rested people, the eye muscles work hand in hand to compensate any imbalance but a lack of sleep makes the misalignment harder to control, potentially resulting in double vision. It is possible to notice both of these vision problems after one night of poor sleep, but they will persist the less time you spend in bed.

10. Your skin stops looking good
There is a reason why it is called "beauty sleep" When you are asleep, your skin works to repair any damaged cells, so not getting enough sleep can disrupt the process. It has been found that skin recovery is 30% higher in those who had good quality sleep over those with poor sleep. "A lack of sleep upsets your hormonal balance and elevates circulating estrogen levels," says Debra Jaliman, MD, a New York City-based dermatologist and author of Skin Rules. A lack of sleep also makes your skin may also appear older. "If done for long periods, you will see that you have excess wrinkling probably from a decrease in collagen," Dr. Jaliman says. "The body produces it while you're sleeping." So rather than rush out to buy that anti-wrinkle cream, maybe you should consider sleeping on that decision.

[url]WellNewMe.com[/url]

There are a lot of advice on what to eat and what not to eat in order to lose weight, leading to people going on some form of diet or another. However most nutritionists point out that it shouldn’t be so. It is most possible to still lose weight while eating you like and here are ten tips on how you can do it.

1. It is all about portion control
Yes, you can eat all the foods you enjoy but the key is to do it in smaller quantities. The problem with weight gain is that many of us tend to over eat, and by having smaller portions, we reduce the chances of that happening. At home, instead of dishing your food on a large plate, use a saucer size dish or a bowl to have your meal. In addition, using smaller dishes tricks your mind that the amount of food you are having is sufficient than if you served a similar sized portion on a large plate.

2. Always have a plan
If you have to eat out, be careful not to get swayed by the restaurant menu, especially when you’re hungry and everything looks good. You don’t have to order the plain grilled chicken breast with steamed vegetables—boring. Instead, order what you’d like, but balance the meal out with the rest of the day. If you know you’re going out for eba and beef for dinner, go easy on the meat and starch at lunch time. Make sure you’re also fitting in healthy items like whole grains, fruits, vegetables, and nuts and seeds in the other meals and snacks that day. That way a mound of eba with some beef won’t ruin your diet and you’ll leave happy.

3. Forget the fad diets
Don’t get sucked in to those diets that have you counting calories or have you stick to eating only certain types of food. Instead focus on foods that are good for you, says Frank Lipman, MD, integrative and functional medicine physician, author of The New Health Rules. Instead of how many calories, ask yourself where the food came from and if it’s nutritious. “Healthy, nutrient-rich foods will keep hunger at bay, help maintain stable blood sugar levels, minimize cravings, and help your brain signal your belly when you’re full,” he says. In other words, you don’t have to go through all the trouble of counting.

4. Your food doesn’t have to be boring
Nutritionists are always saying to eat more vegetables and let us face it, they can be boring. A way of increasing the amount of vegetables you eat is to jazz it up a little. Experiment with flavours, like sautéing with olive oil and garlic, or spraying them with olive oil before throwing them in a frying pan with salt, pepper, and curry powder. There are also a number of spices that can be quite aromatic and research has shown that smell has a lot to do with the taste of food. You can also add some meat or chicken to feed your meat loving instincts.

5. Rehydrate constantly
Sometimes when we are dehydrated, our body tricks our mind to make us believe that we are hungry, and we tend to grab something to eat instead of getting some water. Always have a bottle of water handy as this we help to ward off being dehydrated. Also a trick to eating less, will be to down tall glass of water before you have your meal and another in the middle of the meal. This will help you feel full faster without downing as much food.

6. Eat lunch like a king
You may have heard that breakfast is usually the biggest meal of your day, but you may not be that hungry when you wake up. In fact, “your biggest meal should be around noon when your digestion is at its peak and you can feed your body when it actually needs fuel,” says Dr. Lipman. That means you don’t need a huge meal at dinner only to sit and watching TV and then go to bed. In fact quite the opposite, you should actually have a light dinner as your digestive system tends to slow down at night and it is not every effective in digesting food while you sleep. But “big” doesn’t mean burger and fry big. At lunch, emphasize protein and greens, like beans with a good helping of vegetables.

7. Colour up your diet
Greens, oranges, reds, purples, yellows …. eating a variety of naturally coloured food will supply your body with a range of disease-fighting phytonutrients, and will naturally fill you up to enable reduce the unhealthy foods you consume, says Dr. Lipman. Plus, most adults struggle with getting the recommended five servings of fruits and vegetables a day. A worldwide study in 2014 found 58 to 88% of adults don’t hit that mark. Aiming for a diverse intake of produce from all colors will help you boost your intake. In another study, adults who were offered a variety of vegetables ate more of them without increasing the calories at the meal, found a 2012 study.

8. Know your snacks
Sometimes you don’t know what you’ll be in the mood for later, and if will you even be hungry. increased snacking has been fingered as one the reasons behind the rise in calorie intake over the past few decades, according to a 2011 study in PLOS ONE. “When you leave your office to go find something, that’s when bad choices are made,” says Schapiro. Doughnuts, meat pies, sausage rolls are just some of the bad choices we make. It is okay to have them as a treat once in a while but not on a daily basis. Make sure your desk (or fridge) is stocked with an emergency stash of snacks, like Greek yogurt, individual packs of nuts, dried fruit, and carrot sticks.

9. Follow the 80/20 rule
There are two ways you can think about 80/20 eating. One: eat healthy 80% of the time and the remaining 20% for indulges. That’s great because it stresses how eating is not about perfection, and as it also needs to be pleasurable, too. This could mean having a 150-calorie treat daily or saving it all up for a big meal out on the weekend. Make it work for you rather than stressing out about percentages.

Another look at the 80/20 rule is to stop eating when you’re 80% full. That means slowing down and checking in periodically throughout the meal about what your body is saying. If you feel that you are getting full, then you should stop. Thinking 80/20 as you eat can help slow you down and be more mindful. Being in tune with your body prevents overeating.

10. Stop the sugary drinks
I know I said you could have whatever you want but if you had to drop one thing, it would sugary drinks. They add no nutritional value and are piled with empty calories. When you have a sugary drink, you release a lot of sugar into your blood stream and that pancreas work over time to reduce the amount in the blood by releasing insulin. In some people, over time, the pancreas just give up and stop producing insulin, leading to type II diabetes. You can reduce the risk of this happening to you but controlling the amount of sugar you consume. Sugary drinks are jammed packed with sugar, a 330 ml can of your favourite “soft drink” can contain as much as 12 cubes of sugar.

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Cancer is a nasty disease and very now and then leads to death. Nigeria is no different, according to the WHO, about 30 Nigerians die every hour from the disease, and by the time we reach then end of the year, about 80,000 people who have passed away as a result of having cancer. What’s even more alarming is that experts believe the cases of cancer in Nigeria is seriously under reported and expect the number of cases to increase in the coming years.

The truth is that about a third of cancer cases are preventable and it is possible to live a cancer free life. To help you achieve, here are steps you can take reduce your chances of developing cancer.

1. Stop taking sugary drinks: Consumption of sugary drinks have not been considered risk factors for developing diabetes and being overweight, they can also cause cancer. Consumption of the drinks can significantly increase your risk of developing cancer as they can lead to weight gain.

2. Become more active: Sitting around all day increases your chances of developing colon and endometrial cancer. If you are constantly tied to your desk while at work, or wrapped up on the couch where at home, it is time to stand and start that fight against cancer. By walking around for a few minutes every hour, you can significantly cut down your risks.

3. Aim for a healthy weight: Being overweight increases your chances of developing cancer, so developing a target of keeping your BMI between 20 to 25.

4. Have a healthy diet: Eat more vegetables and fruits, in addition to high fiber foods, as these reduce your chances of developing colon cancer. Also, try cutting back on the amount of red meat you eat. While red mat (beef and goat meat) are tasty, over-indulging in them increases your cancer risks. Go for the leaner versions like chicken and fish, especially if you plan on grilling your meat.

5. Avoid alcohol: Throat and mouth cancers can be caused by excessive drinking of alcohol. By cutting back on the amount you drink, you also reduce your risks of developing those cancers.

6. Cut back on salt: As Nigerians, we love salt in almost everything we eat. Apart from increasing our risks of developing hypertension, it also increase our risk of cancer. Reducing our salt intake, avoiding p foods as much as possible as they usually have high salt content, plus watching out for foods such as bread and margarine, we will do ourselves a big favour.

7. Breast feed your baby: Mothers, breastfeeding is not only good for the baby, it is also good for you as it offers some protection against breast cancer.

8. Stop tobacco use: Tobacco is probably one of the biggest culprits of preventable cancers worldwide. It associated with cancer has been well documented. In order to reduce your reduce your risk, don’t light up or be around anyone who does.

9. Get your daily dose of vitamin D: That’s right, getting out in the sun for just about 15 minutes a day can help your body combat cancer. The sun is best source of vitamin D.

10. Reduce your exposure to light at night: Sounds weird but it has been shown that people who stay in dark rooms at night are less likely to develop breast and ovarian cancer.

Cancer often starts quite silently and usually progresses over a long period. However if we have an active lifestyle, eat healthily and watch what we consume, we can ensure that we avoid all those cancers that are at least preventable.

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Well there is still crab meat. And while it didn't make the list salmon is also said to help with fighting the aging process. Unfortunately salmon is not readily found in Nigeria.

Kizeeto:
In summary:


Eat enough fruits and veggies.


Stay away from meat.


You'll look younger.


Last Bullet: Become a vegetarian.

By eating the right foods, you can do a lot for your beauty besides reducing your waistline and boosting your immunity. The right foods can help get rid of wrinkles, give your hair a healthy shine and strengthen your nails, leaving you looking hot and ravishing.

According to an expert, Dr. Joshua Zeichner, Director of Cosmetic and Clinical Research in Dermatology at Mt. Sinai Hospital in New York City, “Your diet directly affects your day-to-day appearance and plays a significant role in how well you age,” The right approach, he believes, is to create a plan that includes what he calls “the building blocks of healthy skin and hair”—nutrients, minerals and fatty acids—as well as antioxidants to protect your body from damaging environmental stresses.

Guess what, you can get some of these items right here in our neck of the world, and have people comment on your younger fresher looking skin on a daily basis.

1. Coffee
Having a cup of coffee every morning not only jump-starts your day—coffee contains bioactive compounds that may help protect your skin from melanoma (skin cancer), according to a recent report in the Journal of the National Cancer Institute in the United States. Researchers found that the more coffee people drank, the less likely they were to get the disease: Those drinking four cups daily had a 20 percent lower risk of developing malignant melanoma over a 10-year period than non-coffee drinkers.

2. Watermelon
Watermelon and tomatoes are loaded with lycopene. This antioxidant compound gives watermelon and tomatoes their red color—and helps skin fight off damage cuase by ultra violet (UV) light from the sun. Researchers believe that the melon contains as much as 40 percent more of the phytochemical than raw tomatoes.

3. Guavas
This fruit is bursting with antioxidants, like vitamin C, that prevent fine lines, wrinkles and dryness by neutralizing the free radicals that weather skin. A study in the American Journal of Clinical Nutrition found that higher vitamin C intake lessened the likelihood of dryness and wrinkles in middle-aged women.

4. Eggs
Your fingernails (toenails, too) are made of protein, so a deficiency can turn the nails soft. Keep yours thick and mani-pedi-ready by consuming eggs, which are a good source of biotin, a B complex vitamin that metabolizes amino acids, which are the building blocks of protein..

5. Avocado
These creamy rich fruits are high in oleic acid, an omega-9 fatty acid that helps skin retain moisture in the outer layer to keep it soft, plump and supple.

6. Cantaloupe
Now commonly found in Nigeria, this sweet melon contains beta carotene, or vitamin A, which is believed to regulate the growth of skin cells on your scalp and sebum in the skin’s outer layer. This keeps pores from getting clogged and causing flakes.

7. Bell Peppers
Boost your radiance by having some of these plump spicy fruits. Bell peppers supply vitamins C and E - two antioxidants that work in tandem to brighten skin, even out tone and fight off free-radical damage. The red variant is known to contain the highest concentration of vitamin C.

8. Spinach
This leafy green‘s many nutrients include vitamin K (it promotes healthy blood clotting, so the blood vessels around the eyes don’t leak and cause eye shadows) and loads of iron. Insufficient levels of iron in your diet can cause your skin to look pale, making it easier to spot blood vessels under the skin. Spinach is also a good source of vitamin A, C & E, all micronutrients that are excellent for your skin. To get the maximum benefits out of spinach, it is best to eat it cooked, not raw.

9. Crabs
High in zinc, shellfish has anti-inflammatory properties that can help treat a range of skin annoyances, acne included. “Zinc accelerates the renewal of skin cells,” says Whitney Bowe, MD, clinical assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai. “That’s why you find the nutrient in many acne medications.” In fact, research shows that people with acne have lower levels of zinc than people with clear skin.

10. Cashew Nuts
Where to start with the action packed cashew nut? As one of major producers in the world of cashew nut, Nigeria is blessed with the food which is sometimes known as nature’s vitamin pill. It is packed with micro nutrients such as zinc and selenium which are good for the skin. And with a high copper content, too, cashew nut consumption helps the body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin.

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ChEkWaSIyKe:
noted!!! but the ones i ve eaten how do i flush it out?

Hopefully they have already been flushed out by now.

PRISTINEMUSCLES:
Nice post.

But nigerians can like junk foods as well as sedentary lifestyles.

Agreed, so trying to educate them on the dangers of living off junk food and not doing any form of exercise. Hopefully some people might chnage their habits and take their health more seriously.

Orobo2Lekpa:
Nice Post. You should however caveat what you mean by 'Snacks'. To the average Nigerian, snacks means pastries like meat pie, puff puff, scotch egg etc. These are rich in carbohydrates and saturated fat which are high in calories and unhealthy. Fruits and vegetables make very healthy snacks and can be every bit as tasty as pastries

You are quite right and will make the changes. Thanks

To tell the truth, being and staying healthy is hard work, and most people just want to laze around and enjoy whatever the day has to offer. Plus all that stress that life has to offer in Nigeria, why burden yourself with more work.

Regardless, no matter how lazy you want to be, here a few tips for you to make sure you do it in a healthy manner.

1. Buy your fruits in quantity and freeze them: Now if you are lucky to have some form of power on a daily basis, let’s face it, power generation is not yet our thing in country, you can buy your fruit in bulk and freeze them in your refrigerator. It stops you constantly running out to buy fresh fruits, when you can simply walk to the fridge, and grab what you need, let it thaw and eat it.

2. Eat from small plates, bowls and cups: This not only helps to control the portion of food you eat, you also get to wash up a little less as well when you are done eating. Research suggests that you’ll have an easier time with portion sizes (and feeling good about limiting portion sizes) when you eat from smaller plates and bowls. Because when you have a small portion on a big plate, you feel like you are depriving yourself — but when that same portion takes up the space on a smaller plate, you’ll think you’re eating more. Plus you will take a shorter time to eat, a shorter time to wash up and you are back to what you love best, just lazing around.

3. Get your snack on: Now, just because you have to watch your weight, does not mean that you have to starve yourself. If you need to keep your energy levels up during the day, you can help yourself to some healthy options, which will also prevent from overeating. Best to pack your snacks for the week on Sundays, so that you don’t bother yourself during the work week. These snacks should be of the healthy variant and should include fruits and vegetables.

4. Carry a bottle of water around everywhere you go: Sometimes we get a little dehydrated and our body makes us think we are hungry. Now if you are not feeling up to getting up and finding something to eat, you can have some water. This not only keeps you hydrated, sometimes it keeps hunger at bay, so you don’t eat as much.

5. Use the stairs at work: It is important to exercise, as this reduces your health risks but if you are not the running or gym type, simple walk the stairs to your office. Now don’t over do it from the beginning, slowly build up and in time, you find yourself walking 10 flights like a pro without breaking a sweat or going to the gym. Easy

6. Do more house work: I know, it is more work but it is either that or the gym….your pick. Actually, doing housework has been proven to burn calories and because you do not think these are exercises, when they indeed are, you tend to get your required fitness regime without thinking much about it and with no running shoes too.

7. Dance more: Yep, blast that song that makes you move what your mama gave you and dance your heart out. Not only does it set your mood for the next few hours, you also get to burn those calories.

8. Walk the talk: If you are one of those people that like to talk, when next you are on the phone to family or friends, instead of sitting down, get up and walk during the conversation. The conversation will distract you while to burn those calories.

9. Two minute exercises: There are some discreet do-anywhere exercises that you can pretty much do anywhere without anyone knowing that you're working out and without any equipment, expense, or even time. Do butt squeezes at your desk, stomach crunchers in the car or bus (big fast exhale and squeeze your abs...repeat), heel raises in an elevator or waiting in line, and floor presses when sitting in a meeting (as if you're trying to push the ground away from you). You can do this for no more than two minutes every hour or so viola, and you are done.

10. Laugh and smile a lot: When we laugh for 10 to 15 minutes burns between 10 and 40 calories. In addition to burning calories, laughter may also improve your quality of health in a number of ways. A study by Loma Linda University found that laughing raises the levels of immunoglobulins, which ward of disease, by 14 percent. According to research at Johns Hopkins Medical School, humor in the classroom improved test scores, while a study at UCLA discovered that laughing helps with pain tolerance. Plus, when we smile often, we tend to feel good about ourselves and become more motivated, which can push us to get off our lazy butts and do something.

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It is also important to consider that a lot of people subconsciously eat more when stressed out as earlier pointed and go for the sweet things. When stressed, the one thing you should do is avoid foods that are high in sugar, especially refined or processed foods.

Sugar can lead to changes in levels of sugar in your blood, which can bring on mood swings. This explains where a lot of people are snappy when they are stressed out.

There are at least three potential ways that sugar intake could have an effect on your mood and mental health:

1. Sugar contributes to insulin and leptin resistance and impaired signaling, which play a significant role in your mental health and controlling of your moods.
2. Sugar suppresses activity of BDNF, which promotes healthy brain neurons. BDNF levels are critically low in both depression and schizophrenia.
3. Sugar consumption also triggers a cascade of chemical reactions in your body that promote chronic inflammation. In the long term, inflammation disrupts the normal functioning of your immune system, which is linked to a greater risk of depression.

By choosing healthy foods you can actually impact your mood on a positive note, helping to relieve tension, stabilize blood sugar, and send your stress packing.

We all go through stressful events - and they don't even have to be big, just the daily hassles of life—and it causes our cortisol levels to rise. Cortisol increases our desire for food, especially sweet foods, according to researchers at the University of California at San Francisco Medical Center. However, the more we eat them, the worse our mood gets.

As if that weren't bad enough, the cortisol then triggers an enzyme in our fat cells which converts another hormone, cortisone to more cortisol. Since our visceral fat cells (the ones in our abdomen, packed around our vital organs) have more of these enzymes than the subcutaneous fat cells (the fat on our thighs and butts, for example), stress causes us to accumulate more belly fat.

The more stress we undergo, the more this abdominal, or central, obesity occurs. Some research has found that these belly fat cells, which have been linked to a greater risk for heart disease and diabetes, have four times as many cortisol receptors as regular fat cells.

Stress has also been pinpointed as one of the possible causes of hypertension. If you have to deal with stressful events occasionally have are not handling properly, it could possibly lead to you developing high blood pressures.

There is no denying it, life in Nigeria does throw up many stressful events for a lot of people, often without people even realising it, from the noise from generators and vehicles in urban centres, to lack of basic amenities in rural areas.

The good news is that there are foods found in Nigeria that that can soothe and calm you, and melt that stress away. Whether it's because of the specific nutrients they provide or the steady, reliable source of energy they give you, they'll get you through the day feeling focused, even, and balanced—so you'll have the ability to conquer anything.

1. Oranges
This fruit hardly seems to go out of season in Nigeria and is available all year round. Oranges are packed full of vitamin which studies have shown can help relieve stress. Their tough skin keeps them fresh for longer than some of the fruits that we commonly get from the market and makes them an ideal candidate to carry around as a handy snack.

2. Cashew nuts
Cashew nuts make great snacks, and because they are crunchy and a little salty, they cure many cravings. For those trying to lose weight, they're such a potently satisfying combo of protein and fat. Cashews are an especially good source of zinc. Low levels of zinc have been linked to both anxiety and depression. Since our bodies have no way of storing zinc, it's important to get some every day. Again you have to watch portion size as they are high in calories.

3. Garlic
Garlic is packed with powerful antioxidants that neutralize free radicals (particles that damage our cells, cause diseases, and encourage aging) and may reduce or even help prevent some of the damage the free radicals cause over time. Among these compounds found in garlic is allicin, which has been linked to preventing heart disease, cancer, and even the common cold. Because stress weakens our immune system, food items like garlic can help toughen it back up.

4. Oatmeal
Oatmeal is a complex carbohydrate which causes your brain to produce serotonin, a feel-good chemical. Not only does serotonin have antioxidant properties, it also has a soothing effect that helps overcome stress. Studies have shown that children who eat oatmeal for breakfast stay sharper throughout the morning. In addition, oatmeal contains beta-glucan, a type of soluble fiber, which has been shown to promote greater feeling of being full than other grains.

5. Avocados
These creamy fruits increase your body resistance to stress. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotene, vitamin E, and more folate than any other fruit. A quarter of an avocado has plenty of B vitamins, too. It is important to note, while this may technically be a fruit, it does contain fat as well, so use portion control when eating.

6. Green Tea
While it does contain caffeine, green tea also has an amino acid called theanine. Researchers at the University of Illinois, in the United States say that in addition to protecting against some types of cancer, this slimming food is a brain booster as well, enhancing mental performance. It is recommended that you drink two cups each day to enjoy its full benefits.

7. Chocolate
Besides the healthy antioxidants in this treat, which push chocolate to the top of most heart-healthy food lists, it has an undeniable link to mood. There's evidence that, in moderation, chocolate does actually make you feel better. Dark chocolate, in particular, is known to lower blood pressure, adding to a feeling of calm. It also contains polyphenols and flavonols—two important types of antioxidants.

8. Chamomile tea
This is probably one of the most recommended bedtime relaxants around. There is a lot of evidence that chamomile calms. A study from the University of Pennsylvania tested chamomile supplements on 57 participants with generalized anxiety disorder for 8 weeks, and found it led to a significant drop in anxiety symptoms.

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Ever wonder how to lower blood pressure naturally? Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and foods low in saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

Sodium has always been the blood pressure main food culprit — get rid of most of it from your diet and you'll be safe. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. To decrease sodium in your diet, consider these tips:
• Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most of the sodium found in foods tends to be added during processing.
• Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
• Ease into it. If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

However research also shows that it's just as important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium. Potassium especially lessens the effects of sodium on blood pressure. When potassium is low, the body retains extra sodium (and too much sodium raises blood pressure).

On the other hand, when you eat a potassium-rich diet, the body becomes more efficient at getting rid of excess sodium. Like potassium, magnesium is also a key player in promoting healthy blood flow. Therefore, maintaining a healthy balance of both minerals can help keep high blood pressure at bay.

The best source of potassium, magnesium and calcium is food, such as fruits and vegetables, rather than supplements. Here are ten foods that can be found in Nigeria that you get use to help lower your blood pressure:

1. Spinach
Spinach is not only low in calories it is high in fiber and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients for lowering and maintaining blood pressure levels. Add fresh spinach leaves into salads and soups or try adding them to sandwiches.

2. Beans
Nutritious and versatile, beans (including black, white, navy, lima, pinto, and kidney) are full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering blood pressure and improving overall heart health. One cup of beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day. As a meatless source of protein, it’s a great choice for vegetarians.

3. White potatoes
Potatoes are a bit on the expensive side but are rich in both magnesium and potassium, two vital nutrients for heart health.

4. Bananas
This functional fruit is packed with potassium and magnesium. One medium banana provides 1% of the calcium, 8% of the magnesium, and 12% of the potassium you need every day. It's a great choice for an on-the-go snack. Add a banana to your breakfast or for an evening treat, slice a banana into pieces, place them in a small plastic bag, and freeze.

5. Soybeans
Soybeans are another excellent source of potassium and magnesium. Look for soybeans in the pod in your local market. You can have soybeans as a healthy snack, simply boil one cup and pop them directly out of the shell into your mouth.

6. Tilapia
120 grammes of tilapia will provide you with 8% of the magnesium and 8% of the potassium you need every day. You can roast it, bake it, and sauté it, flavor it with a variety of seasonings, and add to your soups and meals. Tilapia is extremely low in environmental toxins like mercury and PCBs (polychlorinated biphenyls).

7. Red bell pepper
Red bell peppers are also known as tatashe and Nigeria is one of the world’s leading producers of this item. One cup of raw red bell pepper provides 1% of the calcium, 4% of the magnesium, and 9% of the potassium of your daily requirements.

8. Sweet potato
One medium sweet potato with the skin provides 4% of the calcium, 8% of the magnesium (7% without the skin), and 15% of the potassium (10% without the skin) of your daily requirements. This sweet tasting food can be eaten as a meal or had as a dessert as sweet potatoes are a great addition to smoothies. Bake several sweet potatoes at one time so you’ll have a ready supply for quick smoothies and other recipes.

9. Avocado
One-half of an avocado provides 1% of the calcium, 5% of the magnesium, and 10% of the potassium of your daily requirements. In addition to pressure-soothing minerals and heart-healthy monounsaturated fats, avocados contain health-promoting carotenoids.

10. Dark chocolate
For the sweet tooths amongst us, it has been found that eating about 30 calories a day of dark chocolate — just one sweet size — was shown to help lower blood pressure after 18 weeks without weight gain or other adverse effects, according to a study published in the Journal of the American Medical Association (JAMA). A study in the British Medical Journal also found that having less than 100g of dark chocolate a day also reduces your risk of having a stroke. Choose dark chocolate consisting of at least 70 percent cocoa powder. Because chocolate is also high in calories, you’ll want to be very careful not to overdo it.


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Contrary to what people think, these foods are readily available to the common man in Nigeria and most times cheap as hell. Naming of brands was avoided, so as not to be accused of picking on a particular company

1. “Soft Drinks” - Coke, Fanta, Sprite, Pepsi, Malt drinks.

2. Processed meats - Gala and the different variants of it cost about N100, not to talk of sausage rolls, meat pies, scotch eggs, etc.

3. Margarine - Blue band is the most commonly used bread spread in Nigeria, and it is margarine. Cheaper margarine brands sold in big tubs are used by most fast food outlets in the preparation of the cakes, sausage rolls, meat pies and other pastries enjoyed by many.

4. Packaged Fruits - Most supermarkets sell tinned fruits, with the cheap ones going from about N350 that are manufactured in places like Malaysia and Indonesia. Also fruit juice of any kind is included in this category. Some might contain natural juices but most are packed with sugar, artificial flavourings and preservatives. When next you think you are going for the healthy option by buying a pack of fuit juice, read the label first to see what you are actually consuming.

5. Diet/Sugar Free Drinks - Coke Zero, Seven Up Free, etc