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Here Are 15 Essential Healthy Habits That Can Prolong Your Life

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By Rachael Samuel

Taking proactive steps to prioritize your health and well-being is a lifelong journey. While everyone’s health needs may vary, there are fundamental habits that can significantly contribute to a healthier and happier life. Here are 15 essential habits to consider incorporating into your daily routine:

 

1. Eat a Balanced Diet:

– Consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

– Limit processed foods, added sugars, and excessive salt in your diet.

 

2. Stay Hydrated:

– Drink an adequate amount of water throughout the day to stay hydrated.

 

3. Exercise Regularly:

– Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week.

– Include strength training exercises at least two days a week.

 

4. Get Enough Sleep:

– Aim for 7-9 hours of quality sleep each night to support physical and mental health.

 

5. Manage Stress:

– Practice stress-reduction techniques like meditation, deep breathing, or yoga.

– Make time for activities you enjoy to relax and unwind.

 

6. Maintain a Healthy Weight:

– Achieve and maintain a healthy body weight through a combination of diet and exercise.

 

7. Limit Alcohol and Avoid Smoking:

– Consume alcohol in moderation, if at all.

– Avoid smoking and exposure to secondhand smoke.

 

8. Practice Safe Sun Exposure:

– Protect your skin from UV rays by wearing sunscreen, protective clothing, and sunglasses.

 

9. Regular Health Check-ups:

– Schedule regular check-ups with your healthcare provider for preventive screenings and health assessments.

 

10. Stay Socially Connected:

– Maintain social connections with friends and family to support mental and emotional well-being.

 

11. Practice Good Hygiene:

– Wash your hands frequently to prevent the spread of germs.

– Follow recommended vaccination schedules.

 

12. Stay Informed:

– Stay updated on health guidelines and recommendations from reliable sources.

 

13. Limit Screen Time:

– Minimize excessive screen time, especially before bedtime, to promote better sleep.

 

14. Stay Active Mentally:

– Engage in activities that challenge your mind, such as reading, puzzles, or learning new skills.

 

15. Stay Positive:

– Maintain a positive outlook on life and practice gratitude.

 

Remember that everyone’s health needs are unique, so it’s essential to consult with a healthcare professional for personalized advice and recommendations based on your specific health status and goals.

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Abuja Reports

Residents Query PCN Over Pharmacy at Abuja NNPC Station

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By Patrick Idowu

Residents of Life Camp, Abuja, are raising safety alarms over the Pharmacy Council of Nigeria’s (PCN), approval of an H-Medix outlet situated within an NNPC Limited filling station.

Locals argue that selling medication in close proximity to fuel pumps exposes pharmaceutical products to toxic fumes and fire hazards.

Resident Cyril Chizoba warned of “serious health risks,” including chemical contamination, while medical expert Dr. Gaius Mikinta noted that volatile environments can compromise the efficacy of temperature-sensitive drugs.

In response, PCN Legal Head Abana Lawan confirmed the outlet is duly licensed.

He stated that approval was granted after a “demarcation” within the premises met regulatory standards, adding that the move helps prevent monopolies and expands service access.

However, PCN Registrar Pharm. Ibrahim Babashehu Ahmed declined to comment further during a recent press visit.

Despite official assurances, the community is calling for an independent inspection. “I was surprised regulators approved this,” said Solomon Dauda, a local driver, noting the daily dispensing of petrol and gas at the site.

Residents continue to demand greater transparency to ensure pharmaceutical standards aren’t being traded for convenience.

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Abuja Reports

FCT Nurses Condemn Attacks on Colleagues

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By Patrick Idowu

The National Association of Nigeria Nurses and Midwives (NANNM), FCT chapter, has condemned the attack on a nurse at Wuse General Hospital by suspected “one-chance” criminals.

The nurse, who stayed after her shift to assist a colleague in the ICU, was allegedly beaten and left seriously wounded. She is receiving treatment.

The union said attacks on healthcare workers in the FCT are becoming frequent, with nurses now living in fear during early mornings and late evenings. It urged the Minister of the FCT, Nyesom Wike, and security agencies to strengthen patrols around hospitals and vulnerable bus stops.

“No healthcare worker should risk their life simply for serving humanity,” the statement said. “Bus stops around hospitals have become death traps. We demand immediate and sustained action to protect all nurses.”

The attack follows earlier incidents, including the killing of nurses Chinemerem Pascalina Chuwumeziem and Princess Ochigbo in January, allegedly by one-chance gangs.

Analysts link the crimes to gaps in organised public transport, forcing reliance on unregistered taxis and private vehicles during off-peak hours.

The association had previously called on authorities to improve hospital security and provide safe transport for healthcare workers.

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Health

FIIRO Warns: Local Grinding Machines May Trigger Organ Failure, Heart Diseases

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By Onyeanya Ebere Immaculata

The Federal Institute of Industrial Research, Oshodi (FIIRO), has warned that rising cases of organ failure and cardiovascular diseases in Nigeria may be linked to foods processed with locally fabricated grinding machines.

FIIRO’s Director General, Dr. Jummai Adamu Tutuwa, disclosed this while briefing journalists, citing research findings by the institute.

She said an assessment conducted in 2013 found that several locally made grinding machines used for processing tomatoes, pepper, onions, melon seeds and other food items, particularly within Lagos, contained traces of heavy metals.

According to her, the metals identified included lead, copper, chromium, nickel, cadmium and manganese. The study also detected other metals such as calcium, magnesium, zinc and iron.

She noted that in some cases, contamination levels exceeded safety limits set by the World Health Organisation (WHO), and the Food and Agriculture Organisation (FAO), especially in areas exposed to heavy traffic and industrial activities.

Dr. Tutuwa explained that while some metals occur naturally, they become dangerous due to bioaccumulation, non degradability and high concentration in the food chain.

She warned that prolonged consumption of contaminated food could contribute to increased cases of organ failure and cardiovascular diseases, even among young adults.

To curb the risk, she said FIIRO has developed a stainless steel pepper grinding machine designed to reduce food contamination.

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