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Healthy living tips for the New Year
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By Francesca Hangeior
What have we not talked about in our quest to live a healthy lifestyle on this platform? There is almost nothing that can aid the achievement of optimal health that we have not discussed.
We have talked about hydration, the role of nutrition in achieving optimal well-being, how not to live a sedentary lifestyle, diseases and how to manage them, spices and their benefits, probiotics, fermented foods, and lots more.
On this note, I just felt that since it is the beginning of a new year, we should remind ourselves of what we already know but may have lost guard on, before and during the Yuletide celebrations, especially because there was so much to eat.
It is a new year; we need to start on a clean slate.
Let us look at some healthy living tips:
Stay hydrated
Hydration is an important and often overlooked marker of health.
Drinking water is the best way to stay hydrated, as it is free of calories, sugar and additives.
Water is life. Do not wait until you are thirsty; this is the best way to beat dehydration.
Eat well
Margaret Mead rightly said, “It is easier to change a man’s religion than to change his diet.” For most of us, changing unhealthy eating habits is a Herculean task.
The truth is, you cannot fix your health until you fix your diet.
Good nutrition is tied to good health, as well as to the prevention and treatment of many health conditions.
By making conscious choices about what you eat and maintaining a balanced diet, you can boost your overall well-being, reduce the risk of chronic diseases and enjoy a longer, more fulfilling life.
That health challenge you are going through may not be hereditary but dietary. Remember that nutrition is not just about what you eat today, but an investment in your future health and vitality.
The cornerstone of a healthy diet should be to replace processed food with real food. Eating foods that are as close as possible to the way nature made them can make a huge difference to our health.
Be active
A sedentary lifestyle, characterised by prolonged sitting or lying down and little activity, significantly increases the risk of chronic diseases.
To avoid a sedentary lifestyle, break up long sitting periods with short bursts of movement, such as walking or stretching every 30 minutes. Use stairs instead of elevators. Find enjoyable activities such as cycling, swimming or dancing to meet weekly exercise goals.
Instead of using the car for short trips, walk. If you use public transportation, consider getting off one or two stops earlier and walking the remaining route. Invite someone to keep you company on a morning walk.
Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, disrupt appetite hormones and reduce physical and mental performance.
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar and calories, potentially leading to unwanted weight gain.
Feed your gut bacteria
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems.
Good ways to improve gut health include eating fermented foods and probiotic-rich foods such as yoghurt, sauerkraut, locust beans, ogiri, and others.
Incorporate spices into your diet
Spices are very good for you. They are packed with antioxidants, anti-inflammatory compounds and phytonutrients, offering benefits such as boosting immunity, improving heart health, managing blood sugar and fighting cell damage, while also adding flavour to food. Examples of spices include turmeric, ginger and cinnamon.
Eat the rainbow
The colours of fruits and vegetables are indicators of the nutrients they provide; your plate should always be a rainbow.
However, do not forget that some fruits can cause blood sugar spikes, so people with diabetes are reminded that not all fruits are safe for them.
Let me seize this opportunity to announce that African star apple, known as agbalumo in Yoruba and udara in Igbo, is in season. Remember that it has 100 times more vitamin C than oranges.
Use your medications
If you are already on medications, continue taking them. As you take them, also change your diet to a healthy one.
Limit sugary foods and drinks
While it is expected to find added sugars in the bakery section of supermarkets, you might be surprised to find hidden sugars even in the “health foods” aisle.
For instance, some brands of zero-calorie sweeteners, foods and drinks still contain added sugar.
Reduce the consumption of store-bought fruit juices and soft drinks. Stick to healthier options such as water, unsweetened tea, homemade tepache and zobo drink.
Stick to homemade meals. That processed food may be the reason behind your constant blood sugar spikes.
Try gardening
Get vegetable seeds and plant them. You can raise your desired vegetable species or varieties in plastic containers around your home if you do not have land to plant them.
Have regular check-ups
Regular check-ups can help find health problems before they start.
Health professionals can help find and diagnose health issues early, when your chances for treatment and cure are better. Visit your nearest health facility to check out the health services, screenings and treatments accessible to you.
Nurture your social relationships
We have talked about socialising and its benefits. Social relationships with friends, family and loved ones you care about are important not only for your mental well-being but also your physical health.
Studies show that people who have close friends and family are healthier and live much longer than those who do not.
Do not neglect your mental health
Mental health includes our emotional, psychological and social well-being. It affects how we think, feel and act. It also helps determine how we handle stress, relate to others and make choices.
True emotional and mental health requires one to accept, process and respond to things that are not always pleasant or positive.
What many refer to as “negative” emotions are part of the human experience; running away from them simply because they do not feel good does not support true well-being.
Having good mental health does not mean that you never go through bad times or experience emotional problems.
We all go through disappointment, loss and change. While these are normal parts of life, they can still cause sadness, anxiety and stress. Just as physically healthy people are better able to bounce back from illness or injury, people with strong mental health are better able to recover from adversity, trauma and stress. This ability is called resilience.
Whatever life throws at you, you must have high self-esteem, self-confidence and a zest for living.
…Abbas pledge collaboration with opposition leaders to advance 10th Assembly’s legislative agenda
By Gloria Ikibah
The Speaker of the House of Representatives, Rt. Hon. Tajudeen Abbas, has formally announced the completion of the minority leadership structure in the 10th House following the nomination and endorsement of three lawmakers to fill vacant principal officer positions.
Speaking during plenary, Abbas informed members that the minority caucus had unanimously agreed on the appointments through a consensus arrangement.
According to the Speaker, the nomination was conveyed to the House in line with the decision of minority members of the 10th Assembly.
He said: “The election of the House of Representatives, Federal Republic of Nigeria, the minority members of the 10th Assembly hereby unanimously nominate the following members by consensus to fill the vacant positions of the minority in the parliament.”
Announcing the appointments, Abbas stated: “Number one, Minority Leader, Rt. Honourable Frederick Abedi PhD. Number two is the position of Minority Whip, and the person they have endorsed is no other than Honourable Monsur Soro.
He added: “The last but not the least is my brother from the northwest, in person of Rt. Honourable Abdusamadu Dasuki, the position of Deputy Minority Leader.”
Following the announcement, the Speaker congratulated the newly appointed principal officers and expressed confidence in their ability to contribute meaningfully to the work of the House.
He also assured the new opposition leaders of the support of the House leadership as they assume their responsibilities.
“So honourable colleagues, today the body of principal officers is complete, and I want to seize this opportunity on behalf of the whole entire house to congratulate the three people and to wish them all the best in their new positions.
“And let them be assured that the leadership of the house will work with them assiduously in ensuring that we achieve our legislative agenda objectives of this very important 10th Assembly,” Abbas said.
The Speaker wished members well and prayed for continued success in the work of the legislature.
“May God bless you all”, he concluded.
Finally the first set of Nigerians evacuated from South Africa has arrived at the Murtala Mohammed International Airport in Lagos following renewed xenophobic attacks in the country.
The Air Peace flight carrying the returnees arrived at the airport around 10:25 am on Thursday.
Nigeria’s Minister of State for Foreign Affairs, Sola Enikanolaiye, among others, was on hand to welcome the 258 evacuees who were escorted by officials of the Nigerian Mission in South Africa, led by the Acting High Commissioner, Temitope Ajayi.
Addressing the returnees, Enikanolaiye said Nigeria will not stand idly by while its citizens are subjected to attacks and harassment wherever they may be in the world; hence, the swift and necessary action to bring them home.
In a statement following their arrival, the Foreign Affairs Ministry’s spokesperson, Kimiebi Ebienfa, quoted Enikanolaiye as commending the excellent coordination of the process by the High Commission of Nigeria in Pretoria.
He urged Nigerians in South Africa to remain law-abiding and vigilant and to report any threats to the Nigerian Mission. The minister said that the Federal Government remains fully engaged with the South African authorities at the highest levels to ensure the protection of Nigerian nationals and to address the root causes of these incidents.
The minister conveyed the heartfelt greetings and assurances of President Bola Tinubu to the returning nationals.
“No Nigerian should live in fear simply because of their nationality. The evacuation does not signal defeat; it underscores the proactive and citizen-centred foreign policy of the Tinubu administration,” the statement read in part. “More flights carrying returnees are expected to arrive in the country in the coming days as the evacuation exercise continues.”
The returning nationals are undergoing the process of documentation, profiling, and necessary medical checks and will be provided with temporary accommodation before being reunited with their families, the ministry said.
Anti-foreigner violence has convulsed South Africa for weeks as gangs armed with sticks, whips, and shields have marched through parts of the “rainbow nation”, demanding that people with no residency papers leave by June 30.
Foreign nationals have reported being intimidated and beaten by mobs going door to door, families have been forced from their homes, and many have left in the face of the threats.
Ghana, Mozambique, and Malawi have already repatriated hundreds of their citizens in recent weeks.
South Africa is Africa’s largest economy and hosts more than three million foreigners, just over five per cent of its population, according to the country’s statistics agency.
…Enikanolaiye says rescue mission reflects Tinubu’s commitment to protecting Nigerians abroad
By Gloria Ikibah
The first batch of 258 Nigerians evacuated from South Africa following renewed xenophobic attacks has arrived safely in the country, with the Federal Government describing the operation as a clear demonstration of President Bola Tinubu’s commitment to the welfare and protection of Nigerians wherever they reside.
The returnees landed at the International Wing of the Murtala Mohammed International Airport, Lagos, on Thursday morning aboard a special Air Peace flight arranged and fully funded by the Federal Government.
The evacuees, who were accompanied by officials of the Nigerian High Commission in Pretoria led by Acting High Commissioner, Ambassador Temitope Alexander Ajayi, were received on behalf of the Federal Government by the Minister of State for Foreign Affairs, Ambassador Sola Enikanolaiye.
Addressing the returnees, Enikanolaiye conveyed President Tinubu’s message of solidarity and reassurance, stressing that the safety and dignity of Nigerians abroad remain a top priority for the administration.
He said: “The Federal Government of Nigeria will not stand idly by while our citizens are subjected to attacks and harassment, wherever they may be in the world, hence the swift and necessary action to bring our people home.”
The minister noted that the evacuation exercise was coordinated by the Ministry of Foreign Affairs in partnership with the Nigerian High Commission in South Africa and several government agencies, including the Federal Ministry of Humanitarian Affairs, the Ministry of Aviation, Federal Ministry of Health, Nigeria Immigration Service and security agencies.
According to the ministry, the operation underscores the government’s determination to protect Nigerians from violence, discrimination and intimidation abroad.
The statement stressed that the evacuation should not be interpreted as a retreat but rather as a proactive intervention aimed at safeguarding citizens caught in a difficult situation.
“No Nigerian should live in fear simply because of their nationality. The evacuation does not signal defeat; it underscores the proactive and citizen-centred foreign policy of the Tinubu administration,” he added.
Enikanolaiye also commended the Nigerian Mission in Pretoria for its role in ensuring the successful evacuation of the affected citizens.
The minister disclosed that Nigeria remains in active diplomatic engagement with South African authorities to address the situation and ensure the safety of Nigerians still residing in the country.
“I commend the excellent coordination of the process by the High Commission of Nigeria in Pretoria and urge all Nigerians in South Africa to remain law-abiding, vigilant, and to report any threats to the Nigerian Mission.
“The Federal Government remains fully engaged with the South African authorities at the highest levels to ensure the protection of Nigerian nationals and to address the root causes of these unfortunate incidents”, he stated.
The returnees are currently undergoing documentation, profiling and medical screening, after which they will receive temporary accommodation and other forms of assistance before being reunited with their families.
The Ministry of Foreign Affairs said additional evacuation flights are expected in the coming days as efforts continue to bring home Nigerians affected by the attacks.
The ministry also appealed for calm while diplomatic efforts aimed at resolving the crisis are intensified.
The latest evacuation follows renewed concerns over xenophobic violence in South Africa, where foreign nationals, including Nigerians, have periodically faced attacks, harassment and threats in recent years.
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Xenophobic attacks: Nigerians Evacuated From South Africa In First Batch Return Home
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