In our fast-paced world, the way we start our mornings can set the tone for the entire day, as starting your day with intention is a powerful way to set the tone for a productive and mindful day. Whether you’re looking to boost your energy, find peace of mind or set yourself up for success, establishing a morning routine can transform your life by incorporating intentional practices into your morning, you can cultivate a positive mindset, boost your energy and prepare yourself for whatever it is the day may bring.
Beginnings are quite important. They set a tone for what’s to come, and mornings are no exception. Establishing a morning routine can be the perfect way to start your day off on the right foot. We may end up asking ourselves, “what are the right morning routine to take, How do we take these steps, what are the benefits of a mindful morning routine?” Here’s a guide:
Mindful Morning Routines
Starting Your Day with IntentionIn our fast-paced world, the way we start our mornings can set the tone for the entire day. A mindful morning routine can transform your life by grounding you in the present moment, fostering a sense of calm, and8 setting clear intentions. Here’s a comprehensive guide to creating a mindful morning routine that you can integrate into your daily life.
Wake Up Early
Waking up early gives you the quiet time you need to start your day without rush. Aim to wake up at least an hour before your usual time. This not only gives you ample time for your routine but also allows you to experience the tranquility of the early morning.
Hydrate with Intention
Starting your day by drinking a glass of water. Hydrating first thing in the morning helps your metabolism and flushes out toxins. As you drink, take a moment to feel gratitude for the water, appreciating its role in nourishing your body.
Practice Gratitude
Spend a few minutes reflecting on what you’re grateful for, you can start by writing down three things you’re grateful for each day to cultivate a positive mindset. This practice can be as simple as thinking of three things or writing them down in a journal.
Gentle Movement or Exercise
Including some form of physical activity or exercise into your morning. Whether it’s yoga, stretching, or a light jog, movement helps to wake up your body, improve circulation, and release endorphins. Choose an activity that you enjoy and that feels good to you.
Mindful Breathing or Meditation
Take at least 5-10 minutes to practice mindful breathing or meditation. Maintain a good sitting posture, close your eyes, and focus on only your breathing. Inhale deeply and hold on for a few seconds, then exhale slowly. This practice centres your mind and reduces stress, preparing you for the day ahead.
Nourish Your Body with a Healthy Breakfast
Prepare a nutritious breakfast that fuels your body. Eat more whole foods like fruits, vegetables, whole grains, and proteins. As you eat, practice mindful eating by savoring each bite, noticing the flavours, textures, and how the food makes you feel.
Set Intentions for the Day
Define your goals and priorities for the day, create a to-do list to help you stay focused. Ask yourself what you want to achieve, how you want to feel, and what mindset you need to maintain. Writing these intentions down can make them more concrete and help you stay focused throughout the day.
Personal Development
Dedicate some time to personal growth activities such as reading, journaling, or listening to a podcast. Choose content that inspires you, expands your knowledge, or helps you grow personally and professionally.
Plan and Prioritize
Review your schedule and to-do list for the day. Prioritize your tasks and set realistic goals. This not only organizes your day but also reduces anxiety by giving you a clear roadmap to follow.
Embrace Silence
Before diving into the noise of the day, spend a few moments in silence. This could be during your meditation, while drinking your morning tea, or simply sitting and enjoying the quiet. Silence helps you connect with your inner self and reinforces a sense of peace.
Tips for creating a sustainable morning routine:
Start small and add new practices gradually
Be consistent and make it a habit
Make it enjoyable and personalized
Be gentle with yourself and don’t be too hard on yourself if you miss a day.
The European Union (EU) Rapid Alert System for Dangerous Non-Food Products (RAPEX) recently recalled Caro White Skin Lightening Beauty Lotion, and the National Agency for Food and Drug Administration and Control, NAFDAC, has issued a public notification.
Caro White was recalled because it did not comply with the EU Cosmetic Products Regulation, which mandates a maximum of 1% kojic acid, as concluded by the EU Scientific Committee on Consumer Safety (SCCS).
Kojic acid plays a significant role in skin-lightening beauty lotions because it inhibits melanin production, the pigment that gives skin its colour.
The high concentration of Kojic Acid raises concerns about its potential endocrine-disrupting properties.
NAFDAC advises importers, distributors, retailers, and consumers to be cautious and vigilant regarding the product. Although the product is not listed in its database, NAFDAC advises careful authentication of the product and an assessment of its physical condition.
The public is advised to report any inexperience through the use of the product to the nearest NAFDAC office or send an email via pharmacovigilance@nafdac.gov.ng.
Every individual cares a lot about their health and general wellbeing, that’s why we always do our best to provide you with simple healthy tips that matters. Starting your day right sets the tone for a productive and energized day ahead.
One simple yet often overlooked practice that can significantly contribute to this is drinking water upon waking. In this article, we will be looking into the surprising benefits of this morning ritual and why it’s worth incorporating into your daily routine.
Do you perform this ritual every morning? If Yes, Congratulations! If No then continue reading.
When we wake up in the morning, it is natural for our body to be dehydrated. Throughout the night, we lose water through breathing and perspiration, leaving us in need of replenishment upon waking. Drinking water first thing in the morning helps rehydrate the body, kick starting various essential functions.
Improved Cognitive Function
Hydration plays a crucial role in brain function. Studies have shown that even mild dehydration can impair cognitive performance, affecting mood, memory, and concentration. By drinking water upon waking, you give your brain the hydration it needs to function optimally, leading to increased alertness and mental clarity throughout the day.
Enhanced Physical Performance
Proper hydration is essential for physical performance as well. When you wake up, your body’s hydration levels are typically low, which can lead to feelings of fatigue and sluggishness. Drinking water in the morning helps replenish fluids lost during sleep, lubricating joints and muscles and boosting energy levels to kick start your day with vigor.
Weight Loss Aid
If you’re looking to shed some extra pounds, drinking water upon waking can be a simple yet effective strategy. Research suggests that drinking water before meals can help reduce calorie intake by promoting a feeling of fullness. Additionally, staying hydrated supports proper metabolism function, aiding in the body’s ability to burn calories efficiently.
Promoting Healthy Skin
Dehydration can take a toll on your skin, leading to dryness, dullness, and premature aging. By drinking water first thing in the morning, you hydrate your skin cells from within, promoting a healthy and radiant complexion. Proper hydration also helps flush out toxins, giving your skin a clearer and more youthful appearance.
Supporting Digestive Health
Drinking water upon waking stimulates the digestive system, helping to jumpstart the metabolism and promote regular bowel movements. This can prevent constipation and promote overall digestive health, ensuring that you start your day feeling light and refreshed.
Preventing Headaches
One common symptom of dehydration is headaches, particularly in the morning. By hydrating your body immediately upon waking, you can alleviate morning headaches and prevent them from occurring throughout the day. Proper hydration ensures that your brain has an adequate supply of fluids, reducing the likelihood of headache triggers.
Boosting Immune System
Staying hydrated is very important for a healthy immune system. Water helps flush out toxins from the body, supports the proper functioning of the lymphatic system, and ensures that your cells are adequately nourished. By drinking water upon waking, you give your immune system the support it needs to ward off illness and stay strong.
How much Water do I need to Drink?
While the general recommendation is to drink eight glasses of water per day, individual hydration needs can vary based on factors such as age, weight, activity level, and climate. As a starting point, aim to drink at least 8-16 ounces of water upon waking, adjusting as needed based on your body.
I find it hard to keep up with?
Making drinking water upon waking a habit can be easier said than done, but with some simple strategies, it can become second nature. Set a reminder on your phone or use a hydration tracking app to prompt you each morning. Incorporate it into your morning routine, perhaps by placing a glass of water on your bedside table the night before.
While staying hydrated is essential, it’s also possible to overhydrate, which can lead to electrolyte imbalances and other health issues. Individuals with certain medical conditions, such as kidney problems, may need to monitor their fluid intake more closely. If you have concerns about your hydration levels, consult with a healthcare professional.
Ulcer occurs when the lining of the digestive tract is damaged by our stomach acid. An ulcer is a sore or open wound that occurs on the skin or mucous membrane. It is commonly used in relation to health to describe wounds that form on the inside lining of the stomach, small intestine, or esophagus, known as peptic ulcers. These can be caused by factors such as infection with Helicobacter pylori bacteria (a type of bacteria that infects the stomach), long term use of certain medications, or excessive stomach acid production. Generally, when most people hear the world ulcer, what comes to their mind is the stomach ulcer which is known as peptic ulcer and this is the most common type of ulcer. For this purpose, this article was put together to unveil us to the numerous types of ulcer, their causes and ways to manage them.
PEPTIC ULCER/ STOMACH ULCER
A peptic ulcer is a sore that forms on the lining of the stomach, small intestine, or esophagus. It is usually caused by the erosion of the protective layer of mucus (a thin, clear liquid consisting of water, salts, and protective immune cells), allowing stomach acid to damage the underlying tissue. Common symptoms include burning stomach pain and indigestion. Helicobacter pylori infection or prolonged use of nonsteroidal anti-inflammatory drugs (NSAIDs) can contribute to the development of peptic ulcers. There are two types of Peptic ulcer which are Gastric Ulcers and Duodenal Ulcers.
Treatments
Use of Antibiotics: If the ulcer is caused by Helicobacter pylori (H. Pylori) infection, a course of antibiotics is prescribed to eliminate the bacteria.
Acid-reducing medications: there are drugs prescribed for the purpose of acid reduction. Example of these drugs includes; Proton pump inhibitors (PPIs): These drugs reduce stomach acid production and help the ulcer to heal. Histamine-2 (H2) blockers: These medications also decrease stomach acid production, promoting ulcer healing.
Antacids: Over-the-counter antacids can provide short-term relief by neutralizing stomach acid. They do not heal the ulcer but can alleviate symptoms.
Lifestyle modification: Abstain from substances that can irritate the stomach, such as tobacco and alcohol.
Dietary changes: Some people find relief by avoiding spicy foods, caffeine, and acidic foods.
Follow-up care: Regular check-ups with a healthcare professional are essential to monitor progress and adjust the treatment plan if needed.
It is advisable to follow your doctor’s recommendations and complete the prescribed course of medications even if symptoms improve, to ensure the ulcer heals completely.
MOUTH ULCERS/CANKER SORES
Mouth ulcer is a painful sore inside the mouth usually on the inner lips, gums, tongue, roof of the mouth or throat that may cause one not to eat comfortably. Causes can vary from burns in the mouth, biting the tongue or cheeks, eating acidic food like sour sweets, pineapple, etc.
Treatments
When it comes to mouth ulcer, there isn’t any specific cure/ treatment but they can be managed at home with some basic steps:
Maintaining oral hygiene
Avoid irritants like spicy, acidic or rough textured foods that can worsen the ulcer.
Abstain from tobacco and alcohol consumption
Stay hydrated
Use prescribed oral paste from your physician.
VENOUS ULCER/STASIS ULCER
Venous ulcers can occur as a result of abnormal vein function. It is a wound on the leg or ankle caused by abnormal or damaged veins. It can be caused by Blood clots, injury, ageing and even obesity.
Treatments
Treatments of venous ulcer includes:
Compression therapy which can help improve blood circulation and reduce swelling.
Proper care of wound
It is advisable to keep wounded leg elevated so as to help reduce swelling and improve blood flow
Following medications as prescribed by a healthcare professional.
Regularly exercising to improve blood circulation
Maintain a healthy diet to improve overall wellbeing.
Venous surgery (if necessary)
DIABETIC FOOT ULCERS
Most diabetic people develop diabetic foot ulcers, which are open wounds or sores that are typically found on the bottom of the foot. Its causes could be Neuropathy (nerve damage) and poor blood circulation related to diabetes.
Treatments
Wound care and infection control goes a long way in managing diabetic foot ulcer.
Antibiotics may be prescribed by physician for the infection.
Managing blood sugar level through medications, diet and exercise.
Consult your physician.
ARTERIAL ULCERS
An arterial ulcer is a severely painful, deep sore in the skin usually on the lower leg or foot. In most cases, arterial ulcer does not heal as one would expect an ordinary wound to heal. This is because of the lack of blood flow to the area the sore is situated. Its causes could be as a result of poor blood circulation in the arteries, often in the lower extremities or as a result of Peripheral Arterial Disease (PAD).
Treatments
Treatments of arterial ulcer is majorly focused on improving blood circulation and consultation of healthcare professionals.
Men in their life time tend to engage in rigorous activities as they grow from one stage to another. In the cause of these growths and development one is prone to face some challenges as a result of the complexity of the human body; it needs to be taken proper care of and one of the ways to achieve that is by regular exercise.
The concept of exercising is something we have been continually hearing about but many do not engage in. The benefits of exercising cannot be overemphasized, so that that note we would be looking out some major benefits that comes with working out regularly for men under the ages of 50. Some of these benefits include;
Exercising Improves Testosterone levels as you Age
Regular exercising has been linked to increasing testosterone level in men as they grow older. Engaging in physical activities can stimulate the production of testosterone (a major sex hormone in male). Aside aiding ones sex life, this hormonal response is beneficial for muscle growth, strength and development and general wellbeing of an individual. It is important to maintain a hormonal balance and to achieve this; it is advisable to engage in exercising regularly for at least 30 minutes.
Exercising Lowers risk of Diabetes
Diabetes is a chronic medical condition characterized by elevated levels of blood glucose (sugar). Regular exercise can contribute to a lower risk of diabetes in men by improving insulin sensitivity and glucose metabolism. Engaging in physical exercises helps muscles use glucose more effectively and this reduces the likelihood of insulin resistance in the body, a key factor in the development of type 2 diabetes. Also, exercising helps manage weight loss, a crucial factor in diabetes prevention, as excess weight is often linked to increase insulin resistance.
Exercising Lower Cholesterol
Cholesterol is a fat like substance found in the cells of the body and some foods we consume. There are two main types of cholesterol: low density lipoprotein which is the bad cholesterol and high density lipoprotein which is the good cholesterol. Regular exercises can help lower cholesterol levels by increasing high density lipoprotein (good cholesterol) thereby reducing low density lipoprotein cholesterol. Additionally, exercising promotes cardiovascular health, enhancing the body’s ability to manage cholesterol levels and reduce the risk of heart disease.
Exercising helps Lower risk of Colon Cancer
Colon cancer short for colorectal cancer is a type of cancer that begins in the colon or rectum. Exercising regularly can help maintain a healthy weight, improve digestion and reduce inflammation, all of which contribute to a lower risk of developing colon cancer. As earlier stated, the importance and benefits of exercising cannot be overemphasized as it promotes overall wellbeing and supports a healthy immune system, further contributing to a decrease in chances of developing this type of cancer.
Exercising helps Reduce Depression and Anxiety
Exercising has been regularly linked with various mental health benefits, including a reduction in symptoms of depression and anxiety. Physical exercises promote the release of endorphins, which are neurotransmitters that act as natural mood lifters. Exercising also helps improve sleep, boost your self-esteem, and serve as a good outlet of stress.
Exercising aids Healthier Blood Vessels
Exercising regularly as a man is crucial for maintaining healthier blood vessels. It improves blood circulation and reduces inflammation. Additionally, exercising can help regulate blood pressure, promoting overall vascular health. Studies have shown that exercising stimulates the production of nitric oxide, a molecule that relaxes blood vessels. To keep a healthy blood vessel it is advisable to engage in exercises regularly.
Exercise can help your Brain Health and Memory
Engaging in regular exercise can help improve brain health and memory function. Exercising increases blood flow to the brain, promoting the growth of new neurons and enhancing overall brain function. Exercising can also stimulate the production of hormones that enhance the growth of brain cells. Regular physical activity is important in older people because it can help slow down the physiological effects of aging in the brain.
Exercising aids Weight loss
Regular exercise aids weight loss by burning calories and boosting metabolism. It helps create a calorie deficit, where the calories burned exceed those consumed, leading to fat loss. Exercising also aids muscle development which can enhance metabolism, making it easier to maintain a healthy weight.
Exercising can promote a better Sex Life
Engaging in exercises regularly can contribute to a better sex life by improving your physical health, boosting mood through the release of endorphins, increasing stamina and enhancing body confidence. It also improves circulation, leading to better blood flow, which is crucial for sexual function.
Lower risk of High Blood Pressure
One of the numerous benefits of exercising regularly is that it contributes to lower blood pressure in the body by improving cardiovascular health. Exercising regularly strengthens the heart, enhances your blood vessel function and helps to maintain a healthy weight. All this joined together helps reduce the workload on the hart and promotes more efficient blood flow and contribute to the prevention and management of high blood pressure.
Staying active by exercising always throughout your life is the single most powerful way to remain healthy and live long enough to enjoy your family and all the things you’ve worked for. Therefore, take out time regularly to engage in physical activities.
In today’s rapid growing world, maintaining good health and overall wellbeing has become a top priority for many individuals. One of the key factors contributing to a healthy lifestyle is a well-balanced diet. Among the various food choices available, eggs have gained recognition for their nutritional value and numerous health benefits. In this article, we will explore the numerous effects of incorporating eggs into your daily diet.
Nutritional Value of Eggs
Eggs are a powerhouse of essential nutrients, making them a valuable addition to any diet plan. They are rich in high-quality proteins, vitamins, minerals, and antioxidants. A single large egg contains approximately 6 grams of protein, along with vital nutrients like vitamin D, vitamin B12, riboflavin, selenium, and choline.
Health Benefits of Eating Eggs Daily
Improved Nutrient Intake
Including eggs in your daily diet can significantly enhance your nutrient intake. The wide array of vitamins and minerals present in eggs supports overall health and helps fulfill daily nutritional requirements.
Better Weight Management
Eggs are known for their satiating properties, which can aid in weight management. Consuming eggs for breakfast, for example, can help control hunger and reduce calorie intake throughout the day.
Enhanced Muscle Strength
The protein content in eggs is beneficial for muscle repair and growth. Regular consumption of eggs, especially for individuals engaged in physical activities or exercise, can contribute to improved muscle strength and performance.
Brain Health and Cognitive Function
Choline, a nutrient found in eggs, plays a crucial role in brain health and cognitive function. It is involved in neurotransmitter synthesis and helps maintain optimal brain function, memory, and concentration.
Eye Health
Eggs contain lutein and zeaxanthin, antioxidants that are very important for eye health. The compounds helps to protect against age-related macular degeneration and maintain good vision in human.
Reduced Risk of Heart Disease
Contrary to previous misconceptions, moderate egg consumption does not significantly impact cholesterol levels in most people. In fact, studies suggest that eggs may even have a positive effect on heart health by improving cholesterol profile and reducing the risk of heart disease.
Skin and Hair Benefits
The nutrients in eggs, such as vitamin A, vitamin E, and biotin, promote healthy skin and hair. They contribute to collagen production, skin elasticity, and hair strength, leading to a more youthful appearance.
Addressing Concerns about Cholesterol
While eggs are relatively high in cholesterol, dietary cholesterol has a minimal impact on blood cholesterol levels for most individuals. It’s essential to focus on overall dietary patterns and lifestyle factors when considering the role of eggs in heart health.
There are numerous delicious ways to include eggs in your daily meals. You can enjoy them boiled, scrambled, poached, or as part of various recipes like omelets, frittatas, and quiches. Experimenting with different cooking methods and ingredient combinations can add variety to your diet.
Incorporating eggs into your daily diet can lead to significant improvements in your health and wellbeing. Addressing concerns about cholesterol and adopting healthy cooking practices can further maximize the benefits of consuming eggs regularly.
According to the Advanced English dictionary, Life Expectancy refers to an expected time to live as calculated on the basis of statistical probabilities.
Human life expectancy has increased in the past years, but irrespective of this increase, huge disparities exist. Sadly, many African countries find themselves on the lower end of this spectrum. While the average life expectancy for humans has increased significantly on a global scale, there’s still a noticeable gap in average life expectancies between different countries and largely among African countries.
Rank
Country
Life Expectancy
1
Chad
52.5 Years
2
Nigeria
52.7 Years
3
Central African Republic
53.9 Years
4
South Sudan
55.0 Years
5
Somalia
55.3 Years
6
Eswatini
57.1 Years
7
Mali
58.9 Years
8
Guinea
58.9 Years
9
Congo, Dem Rep
59.2 Years
10
Mozambique
59.3 Years
Table showing Top 10 African Countries with Lowest Life Expectancy
According to the above table, Chad has the lowest life expectancy at 52.5 years, followed by the most populated black country in the world, Nigeria at 52.7 years, and the Central African Republic at 53.9 years.
It is not just luck that determines life expectancy, factors like race, how much money you have, gender, and where you live all play a crucial role in determining your life expectancy.
According to the World Bank, research has it that countries that spend more on healthcare tend to have higher rates of life expectancy. To increase healthy living and increase these expectancies, many countries have emphasized primary health care, including immunization, sanitation, access to safe drinking water, and safe motherhood initiatives. From the research findings, it was discovered that in Africa, life expectancy varied widely across different countries in the continent due to factors like access to healthcare, economic development, and prevalence of diseases in those countries.
Countries with the Highest Life Expectancy in the World
The countries ranked with the longest expected life spans were countries in Asia and Europe, with Japan, Lichtenstein, Switzerland and South Korea all topping the list at 84 years.
Every human being is in any kind of relationship, whether it is friendship, Dating relationship, co-workers relationship or even a relationship that you have with families. And this relationship has a way of disturbing your mental health or making it better. Setting boundaries is a very important factor, if you want to be at peace with yourself and avoiding when people do things that you don’t like. When you set boundaries for yourself, it prevents people walking over you or taking advantage of you unconsciously or consciously. Boundaries are those guidelines you put out there for yourself and others especially.
What are Personal Boundaries?
Personal boundaries are essentially the limits and rules that a person sets for themselves in order to protect their physical, emotional, and mental well-being. They help to create healthy relationships and interactions with others, and can also help to reduce stress and anxiety. Boundaries can be about anything, such as physical space, privacy, time, communication, and emotional energy. Personal boundaries are understanding when to say no, when to shut up and when to call someone out. For example, a person might set a boundary around not answering work emails after a certain time at night, or they might set a boundary around only sharing few personal information with a friend or close friends. There are different kinds of boundaries, which are: physical, Emotional and Mental.
Physical: Physical boundaries are all about a person’s personal space and body, and they can help to protect one’s sense of safety and independence. Examples of physical boundaries could include not allowing others to touch you without permission, not tolerating jokes or comments about your appearance, or not letting someone borrow your belongings without asking first, not letting friends visit without informing you first. Physical boundary is telling someone you didn’t like the joke they said about you. It’s all about letting them know you don’t like this.
Mental: Mental boundaries refer to the boundaries that a person sets around their thoughts, ideas, and beliefs. These boundaries can protect a person’s mental health and prevent them from being overwhelmed by the thoughts and opinions of others. Which entails that it’s not everything someone says about you or comments that your friends make about you that you should carry to your thoughts. Examples of mental boundaries could include choosing not to engage in arguments about topics that are sensitive or triggering, not allowing others to pressure you into thinking or believing something that goes against your own values, or not allowing others to dismiss or minimize your ideas or beliefs. Not allowing someone’s opinion of you to make you who you’re not.
Emotional boundaries: In a general sense, emotional boundaries refer to the process of identifying, understanding, and accepting your own emotions, as well as setting limits on how others can affect your emotions. This can involve recognizing when someone is trying to manipulate your emotions, establishing clear limits on how much emotional energy you give to others, and being aware of your own emotional triggers. This is a great example of an emotional boundary. When you love someone who doesn’t love them back, you may be tempted to pour all your emotional energy into that person, without any reciprocation. This can be emotionally draining and lead to feelings of frustration and resentment. Setting an emotional boundary in this situation could involve acknowledging the situation, accepting that the other person’s feelings are out of your control, and focusing on your own emotional well-being. This could involve withdrawing some of your emotional energy from the relationship and investing it in yourself, and perhaps finding other people who can reciprocate your love and affection.
Image from Thrive Global
Signs of Weak Boundaries
Some signs of weak boundaries can include:
Being overly concerned with others’ opinions or approval, and feeling overly responsible for their feelings.
Having difficulty saying “no” to others and setting limits on what you’re willing to do.
Having a hard time recognizing and expressing your own needs and feelings
Being overly critical or judgmental of others, or feeling easily offended by others’ actions or words.
Having difficulty setting and maintaining clear personal and professional boundaries.
Having difficulty asserting yourself or standing up for yourself.
Recognizing when Boundaries are lacking:
Recognizing when your boundaries are lacking can be difficult, but there are some signs you can look for:
You feel like you’re constantly giving in to others, or giving more than you’re getting in return.
You find yourself people-pleasing, or trying to please others at the expense of your own well-being.
You find yourself being taken advantage of, or feeling resentful because you feel taken for granted.
You feel exhausted, or you lack time and energy for yourself.
You feel out of control of your own life and feel like others have more influence over your decisions than you.
Effects of Weak Boundaries on Self Esteem
Weak boundaries can have a negative impact on a person’s self esteem and confidence, in a few different ways:
They can cause a person to feel like they are not worthy of setting boundaries or asserting their own needs and feelings.
They can lead to a person feeling like they are not good enough, or not “enough” in general.
They can cause a person to feel like they have no control over their own life and that others are in control of their decisions.
They can lead to a person feeling like they have to constantly prove themselves or seek external validation.
They can cause a person to feel anxious or depressed, as a result of feeling out of control or overextended.
They can lead to a person feeling insecure in their relationships, because they may feel like they have to constantly bend over backwards to please others.
They can cause a person to feel isolated and disconnected from others, because they may feel like they can’t be themselves around others.
Common challenges in setting and maintaining Boundaries.
There are a few common challenges people face when setting and maintaining healthy boundaries:
Fear of rejection: Some people may be afraid of setting boundaries, because they worry that others will react negatively and reject them.
Guilt: People may feel guilty for setting boundaries, because they worry that they’re being selfish or putting themselves first.
Ambivalence (Doubt): Some people may be unsure of what their boundaries should be, or how to go about setting them. They may feel ambivalent about whether to set boundaries, and may worry about the consequences of doing so.
Lack of self-awareness: Some people may not fully understand themselves and their own needs. They don’t know if others are violating their boundaries, or if they should have one.
Image from MomJunction
Benefits of Setting Boundaries
Protecting mental and emotional health
Enhancing self-worth and self-confidence
Improving relationships and communication
When you take your time to understand yourself, what you need as a person. Your likes and dislikes, it will help you to set boundaries that will be beneficial to you. When you set boundaries, you won’t be taken advantage of. Because you know you don’t like something, so you say it out. You won’t have so much resentment. When people are looking down on you, you will know. When you are not doing anything about it you will also know, leading to resentment. Another benefit is that you will be a happy person. Because understanding your self worth is a road to happiness. No one is taking advantage of you and you are just fine.
Identifying your Boundaries
i. Reflecting on personal values, needs, and limits
ii. Recognizing situations where boundaries are needed
iii. Examining past experiences to inform boundary-setting
Identifying one’s boundaries can be a process of self-reflection and introspection. It may involve asking oneself questions such as:
What are my personal values? What is important to me?
What do I need in order to feel respected, supported, and fulfilled?
What are my limits in terms of what I can give and do for others?
What situations tend to trigger me, and what boundaries do I need to set in those situations?
How do I want others to treat me, and what do I not want them to do?
How do I feel when I assert myself
Identifying situations where boundaries are needed can involve being aware of one’s physical, emotional, and mental state in different situations. Some signs that a boundary may be needed include:
Feeling stressed or overwhelmed
Feeling a loss of control or personal power
Feeling resentful or taken advantage of
Feeling frustrated, angry, or tired
Experiencing anxiety or depression
Noticing a disconnect between one’s words and actions
Noticing that others are disrespecting or disregarding one’s feelings
Being constantly asked to give more than one can give.
Establishing Boundaries
Being specific about boundaries means being clear and detailed about what the boundaries are and how they should be respected. For example, instead of just saying “I need more time to myself,” it’s helpful to specify what that means, such as “I need at least one night a week where I can be alone and not have any social obligations.” Or, instead of just saying “I need you to respect my personal space,” it’s helpful to specify what that looks like, such as “Please don’t come into my room without knocking.” When establishing boundaries, it’s important to be prepared for questions or concerns from others. They may not understand why you’re setting a boundary, or they may push back against it. Being prepared with clear, respectful responses can help to diffuse potential conflict and maintain your boundaries.
Image from Tiny Buddha
Maintaining Boundaries
Maintaining boundaries requires consistency and assertiveness. It’s not enough to just communicate the boundary once – you need to consistently uphold it. This may mean repeating yourself or reminding others of the boundary, and not giving in to pressure or manipulation. For example, if someone keeps entering your room without knocking after you’ve asked them not to, you can say something like “I know you may not understand why this is important to me, but it’s a boundary I’ve set and I expect you to respect it.” If the behavior continues, you may need to take further steps to enforce the boundary. Like asking the individual to stop coming into your room or just locking your door.
Dealing with Boundary Violation
Boundary violations can be frustrating and upsetting, but it’s important to address them in a calm and assertive way. When someone violate, it’s your boundary, it is helpful to respond in a clear and direct manner. For example, if someone shares information you’ve asked them not to share, you could say “I’ve asked you not to share that information, and I’m upset that you did. Please don’t do that again.” If the boundary violation is repeated, you may need to take further action, such as limiting contact with that person or ending the relationship. In conclusion, it’s important to remember that setting boundaries is not about being selfish or pushing people away – it’s about establishing healthy and respectful relationships.
Breakfast is most times referred to as the most important meal of day, and many researches has proven this to be true. Breakfast is simply a meal used to break the long period of overnight break from food because we are possibly asleep. Eating something nutritious at the beginning of your day has an important impact on your overall well-being. After a long hour of sleep of about 8 hours, it is required that one eats breakfast to replenish the body system and energy level. Do you want to maintain an active lifestyle? Then, a breakfast meal is very necessary for you. This is simply by obtaining morning calories from a well-balanced meal. Some benefits of grabbing yourself a healthy breakfast in the morning includes:
Enhances Energy
The body’s energy source is glucose. Glucose is broken down and absorbed from the food you eat which are mostly carbohydrates. Some glucose are stored as glycogen, during the long break period of not eating, which is overnight before morning, your body releases those glycogen into your blood streams which are very important for most part of your body, most importantly the brain. In the morning, after you have gone through this long break period without food, your glycogen level becomes low. Eating breakfast will help you boost your energy level and restores your glycogen.
Enhances Concentration and Focus
Ever started work or attended morning lectures on an empty stomach? It feels uneasy, right? Eating breakfast improves concentration and focus. When you are hungry, it is harder to concentrate. Breakfast significantly benefits your body, enhancing productivity, creativity, coordination, and keeping you alert throughout the day. It provides the energy needed for increased physical activity. Your body and brains begin to crave nutrients to function well. It is important to start the day with nutritious foods like milk, fruits, and whole grains.
Brain Function Boost
Studies show that people who eat nutritious breakfast perform better in school. Students who eat breakfast are believed to perform better than those who don’t on standardized tests and score higher in key aspects of academics like reading and arithmetic. Skipping breakfast may lead to lethargy and difficulty concentrating due to the brain lacking essential glucose. Research indicates that skipping breakfast can impact memory, concentration, and mental agility. Regular breakfast consumption is linked to better academic performance in children and teenagers, fostering a sense of connectedness with positive outcomes.
Improved Metabolism
Metabolism, the process of digesting food for energy, is naturally low after sleep. A healthy breakfast is essential to boost metabolism for the day’s tasks, kick-starting calorie burning and nutrient consumption. Skipping breakfast slows the morning start, leading to excessive hunger and potential unhealthy meal choices.
Enhanced Digestion
Insoluble fiber in breakfast cereals, whole-wheat bread, and fruits supports proper digestion. Research suggests fiber may reduce the risk of colon cancer. Typical breakfast meals, like cereals, contain “friendly” bacteria promoting digestive health.
Weight Management
Eating breakfast can help you manage your body weight. Fearing weight gain, many people drastically reduce meals or skip breakfast, this is a discouraged habit. Studies show that skipping breakfast may contribute to weight gain. Over 75% of individuals successfully maintaining significant weight loss consume breakfast daily, emphasizing its importance.
Boost Immune System
Some healthy and fermented food choice for breakfast are important to your overall immune system. Eating breakfast may lead to a reduced risk of diseases like type 2 diabetes, cardiovascular diseases and inflammation.
May help fight against Hair Loss
Breakfast delivers essential micronutrients while reducing stress on your body. When you skip breakfast, it can cause follicles to enter your resting state, increasing a likelihood of hair loss. After a long break period of skipping food, a protein rich breakfast provides nutrition IQ to the hair and promotes healthy hair development. What other benefits of eating breakfast do you know of? Do you find this helpful? Tell us in the comment session.
Physical exercise is very important for every young girl. For those who are still under 30, they face so many transitions in their life. Exercising is one of the best ways to deal with those transitions, whether it is mentally or physically. Physical activity is crucial for the health and well-being of young women. Regular exercise can improve your bone health, cognitive function, and academic performance. It can also boost your mood and energy levels, and help you feel more positive about your bodies. This Article will explore the benefits that comes with exercising as a young person.
BENEFITS Includes;
Improves your bone health
When you engage in regular physical activity, your body produce more osteoblasts, which are cells that build new bone tissue. This helps to increase bone density and strength, which can reduce the risk of developing osteoporosis or other kind of leg or bone issues later in life. In addition, exercise helps to improve balance and coordination, which can reduce the risk of falls and fractures. Regular exercise also stimulates the release of growth hormone, which is essential for bone growth. For young girls, it’s important to engage in a variety of activities that work the different muscles and bones in the body.
Exercising leads to a Healthy Heart
Exercise makes your heart stronger and healthier. This can lower one’s blood pressure, which can reduce your risk of heart disease. Exercise can also improve your cholesterol levels, which can further reduce your risk of heart disease. In addition, exercise can help your body to use oxygen more efficiently, which is another way it can keep your heart healthy.
Improves Cognitive functions
Cognitive function refers to the ability to think, learn, and remember. It includes things like attention, problem-solving, reasoning, and decision-making. Good cognitive function is important for you as a young person as you navigate school, relationships, and other areas of life. Regular exercise can help to improve cognitive function by boosting brain health and reducing stress. This can lead to better academic performance, improved focus, and enhanced creativity.
Helps in improving high Self-Esteem
Exercising as young lady would help you to be in shape and happy with your body. Exercising will make you feel happy and being happy will improve your view on themselves. As a regular exerciser, you will need to incorporate healthy diet and living, which will give you the desired body shape and in return this has a lot of influence on your self-esteem as a young person. The influencer you following and celebrities that are readily able to show off their skin and body do so as a result of regular exercise and healthy living. This has in return built their self-esteem to a point where they can share videos of themselves with their followers.
Helps in maintaining Healthy Weight
Exercise can help you maintain a healthy weight and body fat. Exercise helps to burn calories, and it can also increase metabolism, which means that the body will burn more calories throughout the day, even when at rest. Exercise can also help to regulate appetite and reduce cravings for unhealthy foods. In addition, exercise can increase feelings of fullness, which can help to prevent overeating. Overall, regular exercise can play a significant role in maintaining a healthy weight for individuals.
Exercise can help improve your Sex Life
Regular exercise can help improve your sex life because engaging in exercises can strengthen your heart, improve blood circulation in your body, improve muscles, and enhance your flexibility. All these together will go a long way in improving your sex life. Engaging in exercise regularly according to some researchers can help improve sexual satisfaction, arousal and well-being in females.
Exercise helps in De Stressing
Exercising is another way to help in reducing the impact of stress. Just taking a walk, doing yoga or doing a breathing exercise can be very beneficial. De-Stressing.
Exercising helps with sleep
Exercise can help you fall asleep faster and stay asleep longer by raising your body temperature. When you stop exercising, your body temperature will drop and this signals to your body that it’s time to sleep. In addition, exercise releases endorphins, which are hormones that make you feel good and can help you relax and fall asleep. Regular exercise also helps to reduce levels of cortisol, a hormone that can interfere with sleep. In conclusion, every young lady under the age of 30, needs to exercise because it’s benefits will help in becoming the woman that stays healthy and is confident in herself. The benefits of a daily exercise in your life can not be overemphasized so it is advisable that your engage in various exercises daily to gain the benefits that comes with it.
