health tips

Cutting out refined products can redefine your diet. This will help you maintain a more stable blood sugar level and healthier body weight, but you’ll have more room for nutrient-dense food

Understanding product labels; ingredients, preparation suggestion, nutrition table and nutritional benefits will help you make an informed decision before purchasing a product

Natural ways to lower blood pressure include; exercising regularly, reducing sodium intake, eating more potassium rich foods, and learning to manage stress

The phases in a woman’s life when she is prone to hypertension are; teenage and young adulthood, pregnancy, reproductive years with contraceptive use, menopause, and old age

Taking too much alcohol weakens the immune system and thus reduces the ability to cope with infectious diseases

Dehydration can have a negative impact on your mood and energy levels. Drink enough water to ensure you’re always at your best

A low calorie diet interferes with our gut health. This is because the gut bacteria gets adopted to absorbing sugar, creating an imbalance that promotes harmful bacteria strains

Several reasons that would result in weight gain are; genetics, medication, illness, hormonal and metabolic adaptations. Instead of labeling people in large bodies as lazy and with no will power, encourage them to be healthy instead of skinny

Deep breathing can help reduce stress, relieve pain and boost immunity

If going through infertility issues, eating as if you are already pregnant can actually help prime your body for conception

Breast milk is safe, easy to digest, contains antibodies to protect babies from infections and illnesses, and provided all the nutrients needed by the baby to grow and develop

Tamarind is a nutrient dense food that boosts digestive health, supports healthy aging, regulates blood sugar and aids in weight loss

Increasing your water intake, adding high fiber foods to your diet, and exercising can help manage hemorrhoids

In order to attain the zero hunger goal by 2030, we all need to participate. The youths especially will need to be at the center of transforming the food systems

Add bone broth to your menu as it is good for your gut health, may support the immune function, and it is a good source of beneficial amino acids

It is a shared responsibility to protect, promote and support breastfeeding as it significantly improves the health, survival and wellbeing of infants, children and their mother

Rising infertility in men can be managed by reducing alcohol intake, exercising, avoiding smoking, eating a healthy diet, and effectively managing stress

Risk of maternal iodine deficiency on the baby are delayed language development, poor memory, and slow mental processing speeds

Eating a balanced diet is the best ‘vaccine’ against COVID

Consider switching up your usual diet to include more fruits, vegetables, and whole grains. This will help improve your cognitive and cardiac function

Excessive intake of red meat has been linked to causing colorectal cancer. Therefore, to reduce the risk, reduce the consumption of red meat and add white meat and plant proteins to your plate

The mediterranean diet not only aids with weight loss, managing PCOS, and combating chronic diseases but also helps maintain a healthy liver

The 5 key nutrients for a woman at each stage of life are; Iron, Calcium, B Vitamins, Magnesium, and Choline

Managing a hangover effectively at home involves hydrating often, getting some rest, eating nutrient-dense foods before and after drinking, and avoiding medication that can cause adverse effects with alcohol

The length to which a woman exclusively breastfeeds partly depends on how supportive her partner is. Therefore, the father should cheer on the mother to achieve exclusive breastfeeding

Managing endometriosis through diet involves including whole grains, fruits, vegetables, and omega 3 rich foods. Also, reduce intake of caffeine and alcohol

Did you know that your child could be picking up dieting practices from you just by observing? Instead, teach your child about healthy eating behaviours and practice what you preach

Risk factors for preterm birth include; multiple pregnancy, chronic maternal medical condition, low or advanced age, and undernutrition or overnutrition

Pulses are rich in essential nutrients and are part of a healthy diet. They contribute to sustainable food systems, livelihoods, and a zero hunger community

Excessive intake of red meat has been linked to causing colorectal cancer. Therefore, to reduce the risk, reduce the consumption of red meat and add white meat and plant proteins to your plate

The high water content in watermelons helps provide relief from edema in pregnancy

Potatoes with green discolouration are not safe to eat as they contain solanine which is toxic. Therefore, if this is observed, throw away the potato or cut the affected part

Phytoestrogen rich foods help decrease perimenopause symptoms, prevent osteoporosis, and improve heart health

If you intend to stop overeating, identify why you are overeating, stack your kitchen with plenty of healthy food, and set boundaries around ‘trigger’ foods

Not eating enough food, eliminating entire food groups, and jumping from one fad diet to another are a few dietary habits wrecking your body

It is safe to continue breastfeeding your young one while still pregnant

Sprouting not only increases the nutritional content, but also reduces the flatulence effect of bean

Teaching kids early enough on making proper food choices can help lower cases of obesity and Non-Communicable Disease

Calcium supplementation during pregnancy helps reduce gestational outcomes

A healthy pre and post workout meal is key in your exercise routine as it helps maximize performance and improve recovery

Fad diets don’t work as they tend to slow down metabolism, set unreasonable expectations, and are not sustainable

Thorough cleaning of fruits and vegetables before consumption can help reduce foodborne illnesses that may result in malnutrition

Fruits are an excellent source of essential vitamins and minerals that promote overall well-being

Being overweight or obese pre-disposes an expectant mother to gestational diabetes. Not ‘eating for two’, healthy snacking, and maintaining physical activity can help reduce the risk

Hydration before, during and after exercise is crucial to performance and maintaining the proper fluid balance in one’s body

Nuts are a powerhouse of nutrients. They are rich in fiber, unsaturated fats and valuable minerals and vitamins that promote health and overall well-being

If constipated, try eating pawpaws. They contain papain that aids in digestion. Also, they are rich in fiber and water which prevent constipation

Consider including plant-based proteins in your diet. Besides providing proteins, they contain fiber which promotes good gut bacteria, helps in digestion and improve heart health

Seed cycling is the process of eating different types of seeds at different times in the menstrual cycle to support optimal balance of estrogen and progesterone hormones

Lack of sleep is among the reasons you are not losing weight

A healthy dietary pattern is not about excluding certain food groups or counting calories but having a proper relationship with food

Among the reasons for infertility is overweight/obesity. Maintaining a healthy weight can help in such instances

Add liver to your plate to boost your iron levels

Your body is designed to serve you. For that to happen, honour the signs it’s giving you

A healthy diet promotes a healthy gut which in turn influences our moods and emotions

Vitamin D is as important as calcium in determining bone health, and most people don’t get enough of it

Women below the age of 50years need twice the amount of iron per day as men of the same age

Eating oatmeal provides a serotonin boost to calm the brain and improve your mood

Taking too much alcohol weakens the immune systems and thus reduces the ability to cope with infectious diseases

Lemon juice help your liver to produce more enzymes, which aid digestions and prompt the liver to eliminate toxin 

Consuming alcohol causes dehydration by increasing urination, if you are experiencing a hangover take a lot of water

Although it only takes you a few minutes to eat a meal, it takes your body body hour to completely digest the food

Sitting and sleeping are great in moderation, but too much can increase your chances of an early death

The amino acids found in eggs can help improve your reflexes

Eating dinner at 10p.m instead of 6p.m may affect your blood glucose and the ability to burn fat

Did you know that eggs protein has just the right amount of essential amino acid needed by human to build tissues

people over 60yrs, with high blood pressure, obesity, cardiovascular disease and those believed to have kidney damage should have regular function test to help with early treatment and management

Vitamin D is as important as calcium in determining bone health, and most people don’t get enough of it

Eating a healthy, balanced variety of foods is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight-and stay there-than if you diet.

Over time, elevated blood sugar levels can lead to diabetes, a strong risk factor for heart disease. Ask your doctor if you are at risk. If you are pre-diabetic or have “early” diabetes, lifestyle changes can be effective.

The spinal disc core is comprised of a large volume of water therefore dehydration could lead to back pain

The essential minerals in salt act as important electrolytes in the body. They help with fluid balance, nerve transmission and muscle function.

People living with HIV can keep their viral load low and their immune system strong by starting antiretroviral treatment as soon as possible; taking medications exactly as prescribed and taking a well balanced diet.

As soon as you wake up, drink a glass of warm water with fresh lemon squeezed in. it will provide you with hydrating electrolytes in form of potassium, calcium and magnesium

Replace one thing that you would normally eat with a new fruit or a vegetable. Not only does this keep your healthy eating interesting, but you also may end up trying something that you didn’t know you liked.

Bananas contain bromelain which is an enzyme that controls sex hormones. Bananas also contain Vitamin A, B1, and C. These vitamins promote sperm production and also enable the body to improve its stamina.

Cutting out refined, flour-based products can redefine your diet. These foods are so processed that they’re usually devoid of any real nutritional content. Nixing them will not only help you maintain a more stable blood glucose and a healthier body weight, but you’ll have more room for nutrient-dense foods packed with vitamins and minerals

With the help of the physician, pregnant women should be very cautious about what they should eat during their first trimester.  This will help avoid any complications that might result in a miscarriage

Pass On Processed Protein – A diet rich in deli meat, sausages, and bacon is also a diet rich in nitrates and preservatives. This is a major no-no for anyone interested in becoming healthier.

The best way to rid your body of the toxins that have built up over Christmas is to drink water – and lots of it. Fresh lemon juice in half a cup of water is the best way to start your morning, and Winnie’s mixed herbal tea once or twice throughout the day will help to detoxify your liver.

Wearing good shoes can help you to feel your best and help prevent injuries

As soon as you wake up, drink a glass of warm water with fresh lemon squeezed in. it will provide you with hydrating electrolytes in form of potassium, calcium, and magnesium

Omena is an excellent source of calcium

Hangovers are a type of alcohol withdrawal. Taking another alcoholic beverage in the morning, you are raising your blood alcohol level and prolonging when your hangover inevitably begins

Eating dinner at 10 p.m. instead of 6 p.m. may affect your blood glucose and your ability to burn fat.

Adolescent girls are always at risk of complications during pregnancy. This is because they are young and still need more nutritional needs

Just like ice melts on a warm table because of the temperature exchange your body warm up when hot soup accumulates in your core

Pack dried or dehydrated spices which tend to absorb moisture from the air

Whole grain delivers a variety of important nutrients, including vitamins, minerals, protein, fiber, and other healthy plant compounds

It is dangerous to look for other sources of milk because they have added sugar, thickeners that are carcinogenic

Heme iron is readily absorbed by the body and is not drastically affected by other dietary factorat the sam time.

Adults should take at least 400g of fruits and vegetables per day

Eating a healthy diet may reduce the risk of malnutrition and non-communicable disease such as diabetes, heart disease, stroke, and cancer.

Eat fruit and vegetables as snacks 

Avoid salty snacks and choose low-sodium products 

The recommended amount of sugar should be equivalent to 50g or about 12 teaspoons for an adult

WHO recommends consuming less than 5% of total energy intake for additional health benefits

Salt should not be added to complementary foods

Make half of your plate vegetables and fruits

A gluten-free diet helps improve weight loss and increase energy

Don’t be afraid of carbs, this is because they give the body the energy it needs. It doesn’t necessarily mean you need to eat a lot of pasta and bread. Healthy carbohydrates indeed vegetables, fruit, nuts, and whole grain.

Foods that warm you during the cold season: pumpkin soup, nuts, eggs, fatty fish, cheese, and butter

Give your child a variety of food

If you are an athlete or an extremely active person you need a diet that can keep up with your performance demand and help you recover quickly afterward

Natural ways to balance hormones: engage in regular exercise, avoid sugar and refined carbs, eat enough protein in every meal

For adults recommended daily amount for vitamin C is 65-90mg/day

Make small steps everyday to lose weight

Green tea has been linked to increased insulin sensitivity and lower insulin level for people who are overweight, obese or have diabetes

If malnutritioned take healthy snacks in between to improve weight gain.

Avoid salty snacks and choose low sodium products

Recommended salt intake is 5g/day or 1 teaspoon in a day

Eating healthy diet may reduce the risk  of malnutrition and non-communicable disease such as diabetes, heart disease, stroke and cancer

Eat variety of fruits and vegetables that are in season

Neem tea boost metabolism, so it could be the perfect drink for you if you have trouble with weight loss.

There’s no sincere love as the love for food

Beans are not a complete protein as they lack one or more essential proteins, which can be completed by foods such as rice and maize

Tips to increase water intake; replace other drinks with water, flavor your water ,eat more foods high in water, sips through out the day.

Serving your kid in a bright colored plate encourages them to eat

During and after pregnancy women should be supplemented with iron

As you age drink plenty of water through out the day to stay hydrated even if you don’t exactly feel thirsty

Micronutrient deficiency can lead to pre-eclampcia, maternal mortality,low birth weight and stunting

Instead of seasoning your food with salt use fresh herbs and spices

Increasing physical activity will also increase thirst providing an opportunity for adults to increase appetite and drink more water 

Wheatgrass is low in calories but high in nutrients that are antioxidants such as glutathione vitamin C, and vitamin E. Antioxidants fight free radicals in the body, reducing oxidative stress and protecting against health conditions like arthritis, cancer, and neurodegeneration.

As you get older, your digestive system may not work as well as it once did. The muscle of the digestive tract become stiffer and weaker, and slowing digestion may lead to constipation.

Beetroots is high in nitrates , which are converted naturally in the body to nitric oxide, a molecule that relaxes and widens blood vessels

Due to their fiber content whole grains help support healthy digestions by giving bulk to stools and feeding your beneficial gut bacteria

Don’t fear fats, both kids and adults need fat they are the source of energy and provide essential fatty acids necessary for a variety of body processes

Menopause can cause significant spike in cholesterol in women

Breakfast salads are a great way to start your day with nutrient dense food

Vitamin E, Zinc and Niacin found in whole grains also helps promote overall eye health while at the same time citrus fruits and berries which are high in vitamin c  can also reduce the risk of cateracts and mascular degeneration

Sweet potatoes are a rich source of vitamin C,A and K 

A balance meal include vegetable and fruits

Both kids and adults need fat because they are  a source of energy and provide essential acids necessary for a variety of body process

A plant-based diet is the best diet to practice during this January to lose festive fats

Whole grain deliver a variety of important nutrients, including vitamins, minerals, protein, fiber and other healthy plant compounds

Participating in activities that you enjoy can help alleviate feelings of inadequacy when meeting people especially if you have just moved into a new community

While doing intense exercise it means that y our  body will be sweating and losing water which can lead to dehydration so drink plenty of water and sports drink

Sweet potato provide essential minerals that the body needs e.g. manganese, potassium and copper

Sweet potatoes are a rich source of vitamin C,A and K 

Porridge is a rich source of vitamin A which can help the body fight off radicals from the body Your body can’t make calcium, so you need to get it from other foods or supplements

ketogenic diet is a term for a low-carb diet. The idea is to get more calories from proteins and fat and less from carbohydrates

Improving nutrition for women, adolescent girls, and children improves their capacity for their current and future education.

women should be counselled to avoid taking iron and calcium supplements concomitantly, because calcium supplements can inhibit the absorption or iron

Access to nutrition is a human right, but women and girls are twice as likely to suffer from malnutrition as men and boys due to combination of biological, social and cultural reasons.

Deep-fried foods and heated oils hit your cell membrane making them tighten in a self-protection reaction-fats are retained in the body

Most of those at risk of heart disease are overweight or obese, it is always good to maintain a low-calorie diet so that good weight for age, sex, or height is maintained

WHO  recommends consuming less than 5% of total energy intake for additional health benefits

Salts should not be added to babies complementary food 

Fish is rich in calcium and phosphorous and a great source of minerals such as Iron, zinc, iodine, magnesium and potassium

Watermelon juice is scientifically proven to aid in rapid rehydration and athletic recovery

Watermelon is around 90%  water, which makes it useful for staying hydrated

Sweet potatoes are soo versatile and can be incorporated in in different kind of meals to give different flavors profiles

Sweet potatoes are good they help improve brain function

Taking ginger helps in satiety and may help burn fat

Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese and few other minerals

Try to eat more protein and healthy fat and reduce simple sugars

Watermelon is around 90%  water, which makes it useful for staying hydrated

Tips to increase water intake; replace other drinks with water, flavor your water ,eat more foods high in water, sips through out the day.

Did you know that vitamin A helps boost immunity and protect children under five from preventable disease and blindness

Scientists have known for a while now that both fasting and gut health can boost your immune system, protecting you from illness and helping you recover faster when you do get sick.

Vegetables are a great source of fat-soluble vitamins A, D, E, and K.  For these vitamins to be easily absorbed, there must be some fat present.

Seed cycling is a naturopathic remedy that balances the hormonal levels by regulating the estrogen levels in the first half of the menstrual cycle and progesterone levels in the second half of the men

Dehydration can have a negative impact on your mood and energy levels. Drink enough water to ensure you’re always at your best

Reduce chronic inflammation (has been linked to heart disease, diabetes, and cancer) by filling your plate with sulfur-rich foods, such as onions, garlic, broccoli, kale, cabbage and cauliflower

Fish oil may help combat depression, heart disease, and type 2 diabetes. It may also help lower your risk of cancer and improve body composition. Given all those potential pluses, fish oil is one supplement no one should skip. Aim for 3-6 grams per day depending on how frequently you consume fatty varieties of fish.

Filled with powerful antioxidants, wheatgrass tea may help ward off certain diseases and keep you feeling your best. It’s is rich in antioxidants which fight and help prevent cell damage and has also been shown to help prevent heart-related issues such as high blood pressure and congestive heart failure. It also boosts metabolism, sending your calorie burning soaring. Take plain water to the next level by quenching your thirst with 2-3 cups of green tea daily.

Let a little sun shine down. Natural sunlight is a great way to boost your body’s vitamin D levels. Vitamin D helps ensure that bones are formed properly and can also help ward off depression. Try to soak up 15-20 minutes of sunlight daily.

We live in a world where many of us constantly eat—even when we’re not hungry. Fight the need to feed. By eating slightly under maintenance at all times, you help to stop fat gains from creeping on. That way, if you happen to have a day where you overeat, the lower calorie days you’ve had will help compensate for it.

High-intensity exercise not only provides great physical boosting benefits, but also helps combat stress by releasing feel-good endorphins in the body. At least 20-30 minutes of high-intensity exercise three times per week should produce optimal results.

When it comes to hydration, think quality not just quantity. Stay hydrated with the right beverages. Choose clear water more regularly. It’s the best way to detoxify your system and make sure you cleanse waste from the body. Really can’t stand the taste of plain old H2O? Squeeze in a bit of fresh lemon. Aim for at least 8 glasses daily.

How you start your day sets the tone for everything that follows. Kick things off the right way with a balanced meal which will help keep your blood sugar levels stabilized throughout the morning. Ideally, breakfast should blend of all three macronutrients—proteins, carbohydrates, and dietary fats.

Loaded with antioxidants, fiber, and vitamins, berries are among the healthiest fruits you can consume. Blueberries and raspberries are particularly packed with free radical fighters, but any berry can make a great addition to your daily diet plan. Try adding them to your morning smoothie, mixing them in as part of a seasonal fruit salad, or eating them whole as a mid-morning snack.

Eat the (Natural) Rainbow – A diet that’s rich in colorful, nutrient-dense fruits and vegetables helps ensure that you take in a full spectrum of vitamins and minerals.

Eat Carbs Low On The Glycemic Index – A diet rich in foods with a low glycemic index is one of the best ways to promote a lower risk of heart disease. Focus on adding plenty of fresh fruits, vegetables, whole grains, beans, lentils, and nuts into your diet rather than refined carbohydrate choices.

Olive oil is light tasting and versatile, making it a win-win. It’s packed with monounsaturated fatty acids and antioxidants that may help lower your risk of cancer and heart disease. Diets rich in olive oil help increase life expectancy when combined with plenty of fresh fish, produce, and the absence of processed grains.

Ditch the “Forever” Diet – When you diet, your metabolism slows down to some degree. The longer you diet, the greater the slowdown. Never stay on a diet for longer than 6-8 weeks at a time. 

Olive oil is light tasting and versatile, making it a win-win. It’s packed with monounsaturated fatty acids and antioxidants that may help lower your risk of cancer and heart disease. Diets rich in olive oil help increase life expectancy when combined with plenty of fresh fish, produce, and the absence of processed grains.

Artichoke is an excellent liver detoxifier and also stimulates liver cell regeneration and also is a diuretic.

Alfalfa heals ulcers and is good for colon disorder, anaemia, hemorrhaging and arthritis. It also alkalizes and detoxifies the body.

Taking pure health chamomile tea is a remedy for coffee addiction with symptoms of irritability, sensitivity and headaches.

If you have cracks at each corner of the mouth, it means you are vitamin B deficient. Take Winnies nettle health drink every day, a glass of carrot juice and spiruna every day. Eat plenty of dark green veges like parsley and wheat germ.

Foul smelling stools are a sign of poor digestion or you are toxic and your gut is overly acidic. Eat foods like cucumber, carrots, celery. Eat whole foods and grains like Winnie’s Brown rice, arrow roots, and potatoes and take chamomile tea which will aid in digestion.

Take wheatgrass juice since its rich in high megahertz, it will give the body extra natural energy to rejuvenate and cleanse thus keeping the body at the highest standards of natural health.

Always eat breakfast. Missing it will call cause your metabolism to slow down and you’ll end up craving snacks later.

Plan your meals for the week ahead and the ingredients you need so that you can enjoy exciting, health variety every day.

Take wheatgrass juice every morning preferably on an empty stomach. This will help repair your body cells, hence looking young and give you extra energy for the day.

Drink at least six glasses of water per day.

Wheat germ is an excellent source of vitamin E. In certain cases, miscarriage can be prevented if the pregnant woman eats wheat germ on a regular basis.

Instead of eating, just once or twice each day, spread your calorie intake out so that you are eating 5-6 meals a day. This will ensure constant energy levels.

Control cravings and firm up your muscles by having diets rich in protein. Protein fools your brain into thinking your stomach is full thereby helping you to avoid over-eating.

Fat is vital to your health and eating more of good fat (unsaturated fats) helps your body burn faster.

A nutritionally balanced lunch that contains some wholegrain carbohydrates for energy; lean protein for fullness and plenty of salad and vegetables will also help to keep you full throughout the afternoon and less likely to be tempted by sugary treats late in the day.

Kids love bright colors! Decorate their plate with colorful organic fruits and veggies which are filled with valuable nutrients. How do you decorate your child’s plate?

Eat more veggies, fruits, whole grains, legumes, nuts and calcium-rich foods. Avoid artificial or processed foods.

 Type 2 diabetes is largely caused by lifestyle choices like diet and exercise. Most people consume too many foods with refined sweets and added sugars. This type of diet disrupts our normal blood glucose levels which provide energy to the cells.

Did you know that a glass of Wimbi Afya has three times more calcium than a glass of milk?

When you eat mindfully (eating with attention to food) you naturally slow down, eat less, and enjoy improved digestion. The first step toward becoming a mindful eater is to remove distractions

Sea salt has more mineral content than ordinary salt. It is rich with magnesium, calcium, sodium, and potassium vital to our skin’s health and function. Mix Pure sea salt with light oil or a gentle cleanser and start scrubbing your skin

As you begin each meal, pause to assess how physically hungry you are on a scale from 0 (ravenous) to 10 (overstuffed) and stop eating when you’ve reached a 7. At that point, make a gesture to signify you’re finished

Stop eating before you get full.

Cucumbers are effective at eliminating dark circles on our faces they also hydrate the skin to keep it looking fresh.  Place sliced fresh cucumbers on your eyes for fifteen to twenty minutes. 

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats. We have an image of fish you can use 

Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.

Vitamin D helps us to absorb calcium from the food we eat, and helps us maintain a healthy bone structure.

One of the easiest ways to include more fruit and veg in your diet is to blitz it up into a super-tasty smoothie!

One trick of taking water is to put water in front of you! Whether it’s a glass at your desk, a bottle when you’re out and about – if you’ve always got water to hand you’re more likely to pick it up and drink it.

Chapati Afya is whole grain wheat flour with Cinnamon. It helps to clean the intestines, give your body energy and is easily digestible. 

Kids love bright colors! Decorate their plate with colorful organic fruits and veggies which are filled with valuable nutrients. How do you decorate your child’s plate?

“Honeymoon” is the result of a tradition when newlywed couples took a spoonful of honey each night in order for the woman to “bear fruit.” Studies show that honey can indeed improve fertility in both men and women. 

Some benefits of lemon water, 1) Helps Digestion, Relieves Constipation, Helps Give You Clear Skin, Cleanses the Lymphatic System, Reduces Bloating, Reduces Inflammation

DID YOU KNOW? Ghee is rich in omega-3 and omega-9 fats, as well as vitamins A, D, E, and K, and numerous minerals like calcium and potassium. You can use it to make Chapati Afya or pancakes too.

 Type 2 diabetes is largely caused by lifestyle choices like diet and exercise. Most people consume too many foods with refined sweets and added sugars. This type of diet disrupts our normal blood glucose levels which provide energy to the cells.

When you eat mindfully (eating with attention to food) you naturally slow down, eat less, and enjoy improved digestion. The first step toward becoming a mindful eater is to remove distractions

Sea salt has more mineral content than ordinary salt. It is rich with magnesium, calcium, sodium, and potassium vital to our skin’s health and function. Mix Pure sea salt with light oil or a gentle cleanser and start scrubbing your skin

Stop eating before you get full.

Beetroot and carrots detoxifies the body because of its presences of betaine and improves healthy liver functions

High fibre food, fermented foods, exercise are foods that improve the gut health

Eating githeri acts as a whole meal. This is because of the protein found in beans and carbohydrate found in maize

Unhealthy gut may contribute to sleep disturbance such as insomnia or poor sleep and therefore lead chronic

Food intolerance are the results of difficulty digestion certain foods

A balanced gut will have less difficulty processing food and eliminating waste 

Breastfeeding helps an infant develop a healthy microbiome, which may help protect against certain health conditions later in life

Add broth, milk, or coconut milk instead of water to baby food to decrease its nutrient density

A plate of highly nutritious sweet potato are a great source of fiber vitamins and minerals

Eggs are so versatile and can be used to cook different dishes

Avoid serving older adults sugary drinks, caffeine and alcohol to keep them from becoming dehydrated.

Warning signs for stroke, Face drooping, Arm weakness, speech difficulty

Everyone get tired of eating the same things over and over again. When serving meals prepare found with different colors and texture

Food fortification is a proven, cost effective intervention for addressing micronutrients deficiency

Malnutrition refers to deficiencies, excesses or an imbalance in the nutrient and energy that a person consumes or absorbs

Eat fruits and vegetables as a snack

Adults should take at least 400g of  fruits and vegetables a day

Limit consumption of sugary snacks, candies, and sugar-sweetened beverages

Recommended amount of sugar should be equivalent to 50g or about 12 spoons for an adult

Nettle provide a dose of key nutrients and vitamins

You need to modify your fat intake to represent only 20% of the energy in the diet.

Go for a variety in your diet. It will deliver more nutrients and make you feel more satisfied

Honey as an antioxidant can help lower blood pressure

Have regular dental check ups at least twice a year as a way of managing oral management

Getting enough water every day is important for your health

Water helps maintain a regular bowel movements through intestines, and prevents constipations, indigetions and other problem of gastrointestinal tract.

Water is important in absorption and assimilation of nutrients in the body.

Mental health includes our emotions, psychological, and social well-being

The five health defense system, 1 the an diogenesis system, the regenration system, the microbiome system, the DNA protection system, the immune system, 

Neem tea is rich in antioxidants, vitamin C, and minerals

Energy balls are full of nutrients and high in protein

There’s no sincere love as the love for food 

Irritable Bowel Syndrome is a digestive disorder characterized by symptoms such as bloating, gas and pain in your stomach, constipation, and diarrhea.

Tomato soup helps to boost immune system and save you from viruses and common cold

Hormonal imbalances may increase your risk of obesity, diabetes, heart disease and other health problem

Sunflower seeds are excellent sources of vitamin E and zinc

Plain water has zero calories, it can also help with managing body weight and reducing caloric intake which is substituted for drinks with calories like

Sunflower seeds are excellent sources of vitamin E and zinc regular soda

Walnuts and almonds are also rich in Omega 3fatty acids and vitamin E that boost one’s eye health

Brow rice is a rich source of dietary fiber which reduce your risk of death from heart disease

Flaxseeds oils are super supplements that contain Omega-3 fatty acids

Sweet potato aids in digestion, and helps improve gut health because they are good sources of both soluble and insoluble fiber

Give your child a variety of  foods 

Nitrates in the juice help lower blood pressure which in turn has an effect on people with type 2 diabetes

Beetroots can be juiced, used in salads or made into a soup

Instead of opening a packet of potato chips, salted nuts and other junk that is high in sugar, salt and fat, we recommend you to munch on raw nuts, fresh fruits or berries which hold essential vitamins and minerals.

Healthy Breakfast is the most important meal of the day. If you end up skipping breakfast then you will get hungry long before lunch and will start snacking on foods that are high in fat and sugar, but low in vitamins

Vitamins C and E are primary antioxidants in the cellular membranes of the eye.  Zinc supports healthy immune function. Vitamin E are foods high in fat, such as oils and nuts, Vitamin C is primarily in fruits and vegetables—some of the best sources are citrus, bell peppers, dark leafy greens, kiwi, broccoli and strawberries

An avocado a day keeps the doctor away. Avocados help lower the amount of LDL (bad cholesterol) which is a culprit for stroke and heart attack

The Mediterranean diet is not only ideal for diabetics, hypertensives and those managing their weight but also women suffering from Poly Cystic Ovarian Syndrome (PCOS)

Eating a balanced diet that is well-diversified provides all the right nutrients needed by the body to help in normal functioning and boosting immunity 

Managing one’s physical and emotional health is necessary for improving the Quality of Life as well as the immunity among HIV positive clients

Staying hydrated is important for good health. Drink zero- or low-calorie beverages, such as water or health drinks tea.

Keep track of your food intake by writing down what you eat and drink every day. This record will help you assess your diet. You’ll see if you need to eat more or less from certain food groups.

It is advisable to go for checkups; many diseases don’t show up in terms of symptoms until it is too late. Blood tests for blood sugar, vitamins, and minerals, along with urine tests are standard tests you can take. More elaborate tests like mammograms (for women), PAP smear (for women), colonoscopy, e.t.c

Have healthy snacks readily available so that you can get a munch and stop when you have your fill. Stay away from cookies and candy bars.

Did you know that egg protein has just the right amount of essential amino acids needed by humans to build tissues

Eat more vegetables and fruits, go for color and variety dark green, yellow, orange and red

Did you know that milk isn’t the only or even the best source of calcium

Including protein in every meal can help balance blood sugar

Beans and pulses also contain beneficial fiber, vitamins and minerals

Give baby  a small spoon to encourage self feeding even while you continue to give most of the food

Encourage the baby to drink water from a cup

As a pregnant mother check with your doctor or midwife before taking any over the counter medications

90% of lung cancer diagnosis are in people who smoke 

Using herbs and spices in cooking can liven up a meal and have additional health benefits

Fried foods, vegetable oils and margarine are all high in saturated and transfat. Healthier alternatives included baked or grilled foods, olive oils and ghee

Avoid foods that are high in calories or carbs without providing any nutritional value

Lemon, ginger and honey is loaded with antibiotics that help in purifying the blood, boosting collagen and making your skin look radiant

As we grow older our bodies do not require more calories, eat food that are high in nutritional value without the extra calories.

Avoid coffee and alcohol late afternoon and early evening

Vitamin C is a heart protective and can reduce the risk of developing high blood pressure

Vitamin C is a heart protective and can reduce the risk of developing hypertention

Avoid coffee and alcohol late afternoon and early evening

Fish is rich in calcium and phosphorous and a great source of minerals such as Iron, zinc, iodine, magnesium and potassium

Plain water has zero calories, it can also help with managing body weight and reducing caloric intake which is substituted for drinks with calories like regular soda

Sunflower seeds are excellent sources of vitamin E and zinc

Brow rice is a rich source of dietary fiber which reduce your risk of death from heart disease

Walnuts and almonds are also rich in Omega 3fatty acids and vitamin E that boost one’s eye health

Sweet potato aids in digestion, and helps improve gut health because they are good sources of both soluble and insoluble fiber

Flaxseeds oils are super supplements that contain Omega-3 fatty acids

Did you know? Pumpkin contains 3g of fiber which is key for weight loss

Nitrates in the juice help lower blood pressure which in turn has an effect on people with type 2 diabetes

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats.

Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.

Vitamin D helps us to absorb calcium from the food we eat, and helps us maintain a healthy bone structure.

One of the easiest ways to include more fruit and veg in your diet is to blitz it up into a super-tasty smoothie!

One trick of taking water is to put water in front of you! Whether it’s a glass at your desk, a bottle when you’re out and about – if you’ve always got water to hand you’re more likely to pick it up and drink it.

Chapati Afya is whole grain wheat flour with Cinnamon. It helps to clean the intestines, give your body energy and is easily digestible. 

A study found that eating raw garlic helped fight infections. Heat destroys these properties, so eat yours raw, blend it with other vegetables or wash it down with fruit juice.

Get your daily calcium by taking a cup of Wimbi Afya porridge. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. 

Hot, spicy foods containing chilies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising. 

Tomato is a superstar in the fruit and veggie category. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. 

Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran.

Our body needs time to rejuvenate and to detoxify, and the best time for this process is sleeping which helps our inner cells work in harmony to strengthen our immune system and circulate vibrant energy throughout our body.

Always try to eat fresh lukewarm food and in limited quantities. Food should be taken at least 2 to 3 hours before bedtime, as it helps in ensuring proper digestion and a sound sleep.

Buying fresh-cut versions at the grocery may shortchange you a little on nutrients. After a few days in the fridge, cubed pineapple loses 10 percent of its vitamin C and 25 percent of its antioxidants when compared with whole fruit sliced the same day it’s eaten.

Choose to eat more plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources. Enjoying a wide variety of vegetables and eating beans and grains helps you get a full complement of amino acids over the course of a week.

Take 3 to 4 hours on a day that you have some extra time to cook 4-5 healthy meals for the week. Store those meals in the refrigerator so that you and your family can just reheat, eat and go. Preparing meals in advance takes the stress away from healthy eating.

Choose whole grains, beans and fish over highly processed foods. Learn to always move more and sit less!

When going to parties don’t starve yourself before getting there. Rather, eat a small meal or snack so you aren’t tempted to overeat.

Zinc (spinach, watermelon seeds, and pumpkin seeds) is needed to covert vitamin A into its active form in order to maintain proper vision. Adequate intake of foods high in zinc can help improve night vision and symptoms of age-related macular degeneration, a leading cause of blindness

Spice up your plate. Turmeric, cumin, coriander, fennel, cardamom — these and other spices used in cooking add not only aroma and flavor, but also healing goodness to your food

High fibre food, fermented foods, exercise are foods that improve the gut health

Nutrition is the biochemical and physiological process by which an organism uses food to support its life

Unhealthy gut may contribute to sleep disturbance such as insomnia or poor sleep and therefore lead chronic

Food intolerance are the results of difficulty digestion certain foods

Breastfeeding helps an infant develop a healthy microbiome, which may help protect against certain health conditions later in life

A balanced gut will have less difficulty processing food and eliminating waste 

Add broth, milk or coconut milk instead of water to baby’s food to increase its nutrient density

A plate of highly nutritious sweet potato are a great source of fiber vitamins and minerals

Eggs are so versatile and can be used to cook different dishes

Eggs are so versatile and can be used to cook different dishes

Medication is one of the leading causes of nutrient deficiency, depleting specific vitamins, minerals and other things like good bacteria which we really

Artificial Flavors have hijacked taste buds making us crave more sugary flovours that healthy vegetables need for optimal health 

Eliminating processed carbs and refined sugar from your diet for 10 days helps the body to reset to its natural taste buds

When your body is  used to eating food rich in nutrients it will always guide you on the what to crave

Gherlin is also reffered to hunger hormone and it is responsible for food intake

Always wash fresh produce when eating them raw

Aloe vera contains several enzymes known to help in the breakdown of sugars and fat to keep your digestion running smoothly

Eating sugary foods makes you full and staffed easly and after a few hours you will be craving for the same sugary foods

When you eat less nutrient than the body requires the body will always force us to eat more

Chia seeds are rich in calcium that are essential for healthy bones

Chia seeds may be tiny but are rich in fiber that keep the digestive system healthy

Milk is a versatile ingriedient that can be added to your diet in a number of ways. Try adding it to smoothies or your norning oatmeal

Healthy eating can also help children develop a higher level of self-discipline

The good food choices inspire more discipline choices when it comes to things beyond eating 

Do not microwave in plastic container, expert recommend heating food in glass or ceramic containers that microwaves safe.

Adolescent girls are always at risk of complication during pregnancy. This is because they are young and still need more nutritional needs

Beetroots can be juiced, used in salads or made into a soup

Eating more fruits and vegetables help in boosting your immune system

Nettle has been a staple in herbal medicine since ancient times. It offers a variety of vitamins, minerals, fatty acids, amino acids, polyphenols and pigments many of which also act as antioxidants inside your body

Nettle  may help suppress inflammation, which in turn could aid inflammatory conditions, including arthritis

Nettle may help lower blood pressure by allowing your blood vessels to relax and reducing the force of your hearts contraction.

Nettle is a very versatile. It can be cooked in stews and soups, brewed as an herbal tea, applied as n ointment and taken as a supplement

You can get enough fiber in your diet by eating whole grains, vegetables, beans and pulses

Being aware of portions sizes can help people manage their weight and diet

Give your body rest by fasting. Intermittent fasting may improve blood pressure, cholesterol level and heart health

Use extra virgin oil, it has healthy benefit to the heart and weight

Eat your greens, dark leafy vegetables are a great source of vitamins, minerals and antioxidants

A person can include olive oil in their diet by adding it to salads or vegetables

Cheese is a great source of calcium, fat and protein.it contain high amount of vitamins ,zinc and phosphorous

Millet is rich in dietary fiber both soluble and insoluble

Eggs are also a weight loss friendly food, they are very fulfilling and high in protein which is the most important nutrient for weight loss

During pregnancy nutritional needs are increased to meet physiological requirement, sustain fetal growth and development and protect the health of the mother while breastfeeding

Reduce chronic inflammation (has been linked to heart disease, diabetes, and cancer) by filling your plate with sulfur-rich foods, such as onions, garlic, broccoli, kale, cabbage and cauliflower

Dehydration can have a negative impact on your mood and energy levels. Drink enough water to ensure you’re always at your best

To manage the symptoms as well as prevent hemorrhoids, consuming a diet rich in both soluble and insoluble fiber is highly recommended

Consider consuming organic foods as they have no chemicals and preservatives that can be detrimental to our health status

Besides having a sedentary lifestyle, poor dietary choices, hormonal imbalance, and poor sleeping habits are among the causes of low metabolic rate

Getting your diet right is paramount in managing one’s mood and mental health.  This is because the greatest concentration of serotonin, which is involved in mood control, depression and aggression, is found in your intestines and not your brains

People over 60 years, with high blood pressure, obesity, cardiovascular disease and those believed to have kidney damage should have regular kidney function tests to help with early treatment and management

Nuts are healthy as they contain the good fats but one should check their portions as they are high in calories

An avocado a day keeps the doctor away. Avocados help lower the amount of LDL (bad cholesterol) which is a culprit for stroke and heart attack

Instead of opening a packet of potato chips, salted nuts and other junk that is high in sugar, salt and fat, we recommend you to munch on raw nuts, fresh fruits or berries which hold essential vitamins and minerals. Use images in stock of nuts

You must have already heard this enough and we can’t emphasize it any more for you. Fruits and vegetables are a powerhouse of nutrition and are nature’s direct source of essential vitamins and minerals. Always include them in your meals

Vitamins C and E are primary antioxidants in the cellular membranes of the eye.  Zinc supports healthy immune function. vitamin E are foods high in fat, such as oils and nuts, Vitamin C is primarily in fruits and vegetables—some of the best sources are citrus, bell peppers, dark leafy greens, kiwi, broccoli and strawberries

Avoid sugar, manage stress, use healthy fats and having high-quality sleep to of manage hormonal imbalance

The Mediterranean diet is ideal for diabetics, hypertensives and those managing their weight and women suffering from Poly Cystic Ovarian Syndrome (PCOS)

Cooking a homemade meal promotes healthy eating as well as food safety

A healthy diet contributes to a healthy weight, prevention of non-communicable diseases and also contributes to reproductive health.  A heart-friendly diet contributes to better sperm quality in men

If you don’t know how to cook, you can learn cooking. Cooking your own food gives you control  over what goes into your food, so you can choose healthy ingredients in your food

If you eat too much or oily food stuff at dinner, you will get heart burns when you sleep at night. It is painful to sleep if you get heart burns, so please avoid eating too much or oily food to have a sound sleep

Keep yeast infections at bay with a glass of yoghurt or maziwa mala.  This is because the probiotics present help keep bad bacteria off

For persistent Urinary Tract Infections (UTIs), have a glass of cranberry juice as it is loaded with antibiotic properties

To make eating time for the little one fun and a period to look forward to, ensure that the meal is colourful as a result of mixed fruits and vegetables or that the fruits and vegetables take up different shapes

Tomatoes lower risk of prostate cancer while onions increase the good cholesterol levels in the blood hence maintaining a healthy heart.  Why not have your well-prepared kachumbari every so often?

Increase your intake of potassium through eating potassium packed foods such as bananas to reduce risk of high blood pressure.

Pay close attention to labels more so the nutrition information and ingredients, for you to make an informed decision based on your health status and condition.

Once a woman is of reproductive age (15-49), it is important for her to maintain healthy eating habits in order to ensure a healthier generation and in turn reduce the disease burden.

For a healthy heart, a Mediterranean diet is highly recommended.  The diet consists of whole grain cereals and flours, increasing intake of fruits and vegetables and maintaining intake of white meat to at least 3 times in a week

Daily intake of raisins along with the water (soaked for one night) for 45 to 60 days can treat anaemia

Copper and iron are essential for the new blood cell formation. One cup of amaranth contains 82 percent of the recommended value for iron and 51 percent for copper. A deficiency in iron can lead to anemia.

Egg protein is the gold standard of protein in food, and eggs are nutritional powerhouses, containing almost every essential vitamin and mineral needed by humans.

Chapati Afya is high in vitamin and minerals making it highly nutritious since it is enriched with numerous grains. Whole grain with bran, germ and endosperm. This helps stimulate the liver and cleanses of toxins. Excellent source of fiber improving the bowel movement and an excellent intestinal cleanser thus keeping off constipation. Ideal for all including diabetics.

Nuts and dry fruits are not just a healthy snack but have several benefits on your health, hair, skin and even nails. Snack on them every day. Here’s a list of dry fruits and nuts you must eat every day.

Neem has natural anti-oxidant properties that can protect the liver, kidneys and vital organ of our body.

Begin your day with a glass of honey and lime juice mixed with lukewarm water. It is a great remedy for constipation and weight loss and helps detox the body too.

Buying fresh-cut versions at the grocery may shortchange you a little on nutrients. After a few days in the fridge, cubed pineapple loses 10 percent of its vitamin C and 25 percent of its antioxidants when compared with whole fruit sliced the same day it’s eaten.

Always opt for fruits with rich water content like as Watermelon, Muskmelon, Apple, Papaya, Orange, Berries

A single chillie pepper also contains a full day’s supply of beta carotene (which is great for maintaining healthy skin, hair and nails) and twice your recommended daily allowance of vitamin C – an essential antioxidant that helps to battle toxins and foreign bodies in the blood stream.

Each tiny bean is packed with nutrients, including protein and fiber, while remaining low in calories and full of slow-release energy. This means you’ll feel fuller, while the high protein content will help firm up your muscles and keep you toned. Swap out burgers for burritos, and beef chillie for bean chill.

Get your daily calcium by taking a cup of Wimbi Afya porridge. It’ll keep your bones strong. Remember that your bone density declines after the age of 30.

A study found that eating raw garlic helped fight infections. Heat destroys these properties, so eat yours raw, blend it with other vegetables or wash it down with fruit juice.

Pregnant women should limit their intake of liver to at least twice a month.  This is because liver is the storage of Vitamin A and in case may lead to birth defects of the feotus or even death.

Boost your iron intake by eating dates.  This will help reduce symptoms brought about by iron deficiency such as dizziness, fatigue and brittle nails

Disease cannot thrive in an alkaline environment, and a handy tonic to ensure your body is alkaline, is making a glass of wheatgrass health drink, at least once a day. This simple remedy has been shown to help prevent cancer.

Once a woman conceives, it is good for her to maintain a healthy and balanced diet, visit the hospital and also start IFAS  supplementation.  This is to ensure the optimal growth and development of the foetus and to avoid any birth defects

Some of the clean eating snacks are; Pistachios, Almonds, grapes, cashew nuts, bananas with peanut, grape fruit, avocados, peach, dark organic chocolate.

Avoid heating olive oil and other oils – use them to flavor food after cooking. Choose oils high in monounsaturates and low in polyunsaturates.

You can increase you iron intake by taking a cup of Hibiscus health drink each day. Use one of the images available for hibiscus. 

Avoid alcohol, talking on cell-phone and speeding while driving. Do not ride a bike without wearing a helmet. Stunting on a bike can put your life in danger. Avoid driving in a bad weather. These are very risky and bad habits and can affect your healthy living lifestyle.

Despite being high in good fats, nuts are incredibly nutritious and healthy. They’re loaded with magnesium, vitamin E, fiber, and various other nutrients

Processed junk food is incredibly unhealthy. These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people

Being well-hydrated is important for overall health. Herbs such as mint, chopped fruit, and lemon slices can all be used to make water more interesting. Remember that store-bought flavored waters often have added sugar and should, therefore, be avoided.

The optimal time to drink water is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%

If you’re unable to get adequate sun exposure, Vitamin D supplements are a good alternative. They improve bone health, increase strength, reduced symptoms of depression, lower risk of cancer. 

In the case of ulcers, acidic foods should be minimized or avoided to avoid triggering the ulcers

To reduce Iron Deficiency Anaemia, drinking tea or coffee should be done an hour before or after meals to avoid reducing the bioavailability of iron

Clients with low thyroid function should consider consuming a diet that is rich in Iodine, Selenium, and Zinc to improve the functionality of the thyroid gland

Flatulence as a result of the foods consumed can be reduced by finding appropriate ways of reducing the antinutrient causing flatulence i.e. through soaking the legumes and in extreme cases, the foods can be avoided

Foods rich in antioxidants boost your metabolism and improve blood circulation that is necessary for a healthy hair scalp

Drinking plenty of fluid will help your kidneys function properly. Your urine should be straw-coloured. If it’s any darker it may be a sign of dehydration.

As much as possible eat freshly prepared food. Reheating and refrigerating tends to lose the taste and nourishment.

Reduce your complex carbohydrates like pasta and rice and try something new like lentil, chickpea pasta or quinoa which have higher protein content and will help you feel full for longer.

Fiber found in pulses, grains, cereals, brown bread, brown rice, buckwheat and whole meal pasta, fresh fruit and vegetables should make up 80 per cent of our food. The fiber’s texture helps move food through the digestive system more quickly than some other foods.

Chewing food in your mouth, rather than gulping it down, allows saliva to mix in with your food. Saliva turns food more alkaline which makes it less toxic, preventing a buildup of acid which can cause inflammation in the gut. 

Vitamin B12 keeps nerve and blood cells healthy. Vitamin B12 mostly comes from meat, fish and dairy foods, so vegans may consider taking a supplement to be sure to get enough of it. Cut the sugary cereal breakfasts & opt for protein. ‘This may be hard to start with – you may feel low on energy but remember you are providing your body with energy from fats instead of carbs. Without carbs in your body, you will use the fats and protein stores as energy which will be burning calories and unwanted fat’.

To make your food more interesting and nutritious use herbs and spices. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it. Weight loss should follow as you transition to whole, nutritious foods.

Good nutrition doesn’t come in a pill. Try eating a variety of foods instead. Your body benefits most from healthy whole foods. Only take vitamins that your doctor prescribes.

High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night

To avoid impulsive buying, plan your shopping with a budget and a list of what you need to buy and stick to it! If you don’t buy unhealthy foods, you won’t eat them.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals.

Fiber found in pulses, grains, cereals, brown bread, brown rice, buckwheat and whole meal pasta, fresh fruit and vegetables should make up 80 per cent of our food. The fiber’s texture helps move food through the digestive system more quickly than some other foods.

Cut the sugary cereal breakfasts & opt for protein. ‘This may be hard to start with – you may feel low on energy but remember you are providing your body with energy from fats instead of carbs. Without carbs in your body, you will use the fats and protein stores as energy which will be burning calories and unwanted fat’.

Chewing food in your mouth, rather than gulping it down, allows saliva to mix in with your food. Saliva turns food more alkaline which makes it less toxic, preventing a buildup of acid which can cause inflammation in the gut. 

For clients with chronic renal disease, you must reduce your intake of proteins and potassium through the food consumed

Ensuring an adequate fluid intake and consumption of fiber-rich foods are important in managing constipation among children with Down Syndrome

Strictly follow the doctor’s instructions on how you should take your medication to minimize cases of food-drug interaction.  For example, dairy products do not go hand in hand with antibiotics the same as iron tablets

Foods such as beans are not complete proteins as they lack one or more essential proteins.  These can be complemented by foods such as rice or maize.

Food rich in fiber in the morning means less hunger late in the afternoon when you’re most likely to feel tired and crave sugar (oats, fruits, boiled maize will do). 

Foods such as beans are not complete proteins as they lack one or more essential proteins.  These can be complemented by foods such as rice or maize.

Poop should be smooth and S-shaped, like your colon. If it comes out too lumpy or drops into the bowl like marbles, you’re constipated. Increase your fibre and water intake.

Eat nine fistfuls of colorful fruits and vegetables each day and you’ll reap the benefits without having to give up other foods. 

Hormonal balance is connected to the food we eat, exercises we indulge in, toxins we absorb, the weight we bear, and the stress levels we put up with.  When there is too much or too little of a hormone that is defined as hormonal imbalance.

The adage, an apple a day keeps the doctor away, holds. If you eat an apple a few minutes before lunch, you’ll consume 187 fewer calories during that meal.

Plan to eat a healthy snack or meal within 45 minutes of completing your workout, to help replenish muscle energy stores and start the recovery process.

Dark chocolate contains an active ingredient known as L-arginine HCL. This helps in increasing the semen volume and raises sperm count. Eating dark chocolate can help men in having better orgasms.

Scientists have known for a while now that both fasting and gut health can boost your immune system, protecting you from illness and helping you recover faster when you do get sick.

Vegetables are a great source of fat-soluble vitamins A, D, E, and K.  For these vitamins to be easily absorbed, there must be some fat present.

Seed cycling is a naturopathic remedy that balances the hormonal levels by regulating the estrogen levels in the first half of the menstrual cycle and progesterone levels in the second half of the men

As soon as you wake up, drink a glass of warm water with fresh lemon squeezed in. it will provide you with hydrating electrolytes in form of potassium, calcium and magnesium

Make room for veggies, at meals and parties don’t ignore fruits and vegetables. They make great great snacks and even better side or main dishes. Unless they are slathered with creamy sauces or butter

A good fresh vegetable salad may be a great way to balance your calorie intake

While many popsicles are low in calories they can’t be considered a nutritious snack if made from a fruit smoothie

Stinging nettle offers a variety of vitamins, minerals, fatty acids, amino acids, polyphenols and pigments many which also act as antioxidants inside your body

Did you know whole grain contain all these parts of the grain bran, endosperm, germ. Whole grain deliver a variety of important nutrient, including vitamins, minerals, protein, fiber and other healthy plant compound

Pick  healthy snacks, healthy snacks between meals keep you full and energetic and reduce cravings.

Don’t skip meals, if you miss a meal. You’ll either end up overeating at your next meal or develop a yearning for fatty, sugary items

Drink in moderation, alcohol is a source of empty calories and is known in increasing hunger

Eat a salad with each meals, during holidays we concentrate more on expensive meals and we forget how far a good fresh vegetable salad may be a great way to balance your calorie intake. 

Pick healthy alternatives in a buffet set up e.g. whole wheat chapati over white refined chapati

Foods main purpose in our life is to fuel your body with energy

You must have already heard this enough and we can’t emphasize it any more for you. Fruits and vegetables are a powerhouse of nutrition and are nature’s direct source of essential vitamins and minerals. Always include them in your meals

If you don’t know how to cook, you can learn cooking. Cooking your own food gives you control  over what goes into your food, so you can choose healthy ingredients in your food

If you eat too much or oily food stuff at dinner, you will get heart burns when you sleep at night. It is painful to sleep if you get heart burns, so please avoid eating too much or oily food to have a sound sleep

Drinking 2-3 liters of water everyday contributes to a healthy living as it relieves fatigue, improves mood, treats headaches and migraines, helps in digestion and constipation, helps in weight loss and flushes out toxins

While it’s acceptable to indulge in alcohol occasionally, daily consumption of alcohol can cause some major health issues including liver cirrhosis. So do enjoy your glass but make sure you don’t spill it all over your health.

Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.

Ghee is rich in omega-3 and omega-9 fats, as well as vitamins A, D, E, and K, and numerous minerals like calcium and potassium. You can use it to make Chapati Afya or pancakes too.

A plant based diet assures one of getting the most antioxidants, fiber, vitamins and mineral with the list amount of calories.

“Let food be your medicine or medicine will be your food”

Drink eight glasses of water per day. You can also enjoy hot and cold contrast showers. The cold stimulates the immune system and the hot baths open the pores and eliminate toxins

Put some fruits in a basket and place it on the kitchen counter, store healthy snacks at eye level in your pantry and stock up your fridge with small batches of cooked whole grains and fresh fruits and vegetables

“Go plant based” Eating a wide variety of fruits, vegetables, grains, and nuts will help prevent many diseases

Vitamin D is essential for bone health. It helps increase the absorption of calcium from the stomach, regulates the amount of calcium in the blood and strengthens the skeleton.

For some guilt-free indulgence, use whole grain flour in your baking recipes. Whole grain flour includes the bran and the germ which make it more nutritious than its refined counterpart.

Take in some Sunlight which prevents rickets and helps prevent and reverse osteoporosis.

Commit to adding veggies to your lunch and dinner and fruit to your snack,

Other than the obvious risk of Type 2 diabetes and obesity, consuming sugary beverages can also cause liver damage, premature aging and anxiety. 

When you get hungry, you’re more likely to eat the first thing you see on the counter or in the cupboard. Keep healthy food in easily accessible and visible places in your home and workplace

Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.

Don’t Drink Your Calories; If you cut back on booze, sodas, and juices by just 25 percent per week, you’ll shave off loads of empty calories that cause weight gain

Water increases your metabolism. Add fresh lemon juice, which has enzymes that cleanse and creates an alkaline condition in the body. Try a cup of hot lemon water to detoxify and cleanse the liver and kidneys first thing in the morning with 1 cup fresh water and juice form half a lemon. Sweeten with honey, 

Meal prepping is the new kitchen hack, especially when you have guests coming during this Christmas holiday. It will help you save money, and give you time to get to catch up with your visitors and enjoy their company.

Meal preping is the practice of preparing the key elements of a dish (boiling cereals, roasted veggies, boiled or bake protein) or even the entire recipe before you plan to eat it. This smart meal planning method gives you a head start on the week, often leading to faster, healthier, stress-free eating

In addition to high-quality protein, vitamins and minerals, fish is a great source of healthy fats such as docosahexaenoic acid (DHA) that are essential for a child’s developing brain, nervous system and vision.

Fortified flour is a regular flour that contain added micronutrients to improve its nutritional quality.

Chicken is a good source of lean protein

Wheatgrass is prepared from the freshly sprouted leaves of the common wheat plant

Wheatgrass is a super fertility food and a great source of vitamin A,C,E and K.

Antioxidants are compounds that fight free radicals to prevent cell damage and reduce oxidative stress

If you are trying to conceive it is crucial to get enough folic and wheatgrass is an effective way to achieve this

High levels of chlorophyll in wheatgrass help reduce inflammation, improve cell structure, and reduce the effects of toxins in the body.

The amino acid found in eggs can help improve your reflexes

Although it only takes you a few minutes to eat a meal, it takes your body hours to completely digest the food

Reduce chronic inflammation (has been linked to heart disease, diabetes, and cancer) by filling your plate with sulfur-rich foods, such as onions, garlic, broccoli, kale, cabbage and cauliflower

The spinal disc core is comprised of a large volume of water therefore dehydration could lead to back pain

Women below the age of 50 need twice the amount of iron per day as men of the same age

Food habits that increase blood sugar spikes include; simple sugars, artificial sweeteners, energy drinks, caffenated drinks, and skippping breakfast.

Blood sugar spikes symptoms; mild spikes can make you thirsty, urinate more, and increased fatigue. High blurred vision, dizziness, extreme thirst or extreme fatigue.

Food higher on the GI (GLYCEMIC INDEX) are digested quicker, resulting in quicker spikes. This are normally processed foods

Foods lower in GI are absorbed and digested slowly leading to a more even release of blood sugar. Mostly whole grain foods and complex carbohydrates

Hydration and sleep are two ways to help regulate glucose levels

Eating eggs consistently leads to elevated levels of HDL ( the ‘good’) cholesterol, which is linked to a lower risk of many diseases

Eggs are healthy, good for you, and very versatile when it comes to finding delicious ways o eat them.

Eating eggs suppresses the hunger hormone (gherlin), leaving you more satisfies throughout the day

Eating eggs causes stable blood glucose and insulin response

Eggs are nutritionally-packed food

Eggs contain vitamin A, which is essential to eye health. This is crucial to point out because vitamin A deficiency is the most common cause of blindness in children.

Vitamin D higher in the eggs of free range chicken because they have more access to sunlight

Store eggs in the fridge for up to a month

Eggs are filling and are nutrient -dense

Neem contains chemicals that might help reduce blood sugar levels, heal ulcers in the digestive tract, prevent pregnancy, kill bacteria. And prevent plaque from forming in the mouth

Oral health: Neem has natural antibacterial and antifungal properties. Chewing neem twigs or using neem-based toothpaste can help promote oral hygiene, reduce plaque formation, and combat gum diseases.

Skin care: Neem is known for its skin-soothing and anti-inflammatory properties. Applying neem oil or neem-based creams can help alleviate skin conditions like acne, eczema, and psoriasis

Hair care: Neem can be beneficial for maintaining healthy hair. Using neem oil or neem-based shampoos can help with dandruff, scalp irritation, and promoting overall hair health.

Immune support: Neem contains antioxidants and bioactive compounds that may help support the immune system, protecting the body from infections and diseases.

Blood sugar regulation: Some studies suggest that neem may help lower blood sugar levels, which can be beneficial for people with diabetes. However, it is essential to consult a healthcare professional before using neem for this purpose.

Small yet consistent changes compound over time, leading to significant improvements in your well-being. 

Did you know? Losing as little as 2%of your body’s water content can significally impair your physical performance

Benefits of taking water; Keep a normal temperature, lubricate and cushion joints, protect your spinal cord and other sensitive tissues, helps in getting rid of waste through urination

Why your body needs more water; in hot climates, running a fever, more physically active personal, and having diarrhea or vomitting

Tips to drink more water; Carry a water bottle with you and refill it throughout the day, choose water over sugary drinks, serve water during meals, add a wedge of lemon to your water to make it more palatable, opt for water when eating out.

Bakers often appreciate millet flour’s light texture, and most find that it leads a certain sweet and nutty flavor to breads and other foods

Millet resembles wheat in both appreance and texture, but it is entirely gluten-free, which makes it popular with people who are avoiding gluten for medical or other reason.

Whole grain kernel have three parts: 1 Bran tid id the hard outer shell which cotains fiber, minerals, an antioxidants. 2 Endosperm the middle layer of the grain is mostly made up of carbs. 3 Germ this inner layer has vitamins, minerals, protein, and plants compounds

Fiber and magnesium are two nutrients in whole grains that help lower your risk of type 2 diabetes.

Digestive health: Neem leaves and neem extract have been traditionally used to support digestive health and aid in the treatment of gastrointestinal issues.

Antioxidant effects: Neem is rich in antioxidants, which help neutralize harmful free radicals in the body and protect against oxidative stress.
Anti-inflammatory properties: Neem’s anti-inflammatory properties may be beneficial in reducing inflammation associated with various health conditions.
Take time to visit the washroom, when poop sits in your colon, it becomes drier and harder, and that can plug you up, which causes pain 
Learn to sit up straight, when you move from poor posture to good posture; you increase levels of energizing hormones as well as feel-good serotonin, plus you decrease the stress hormone. 
To avoid over eating, eat only when you’re hungry. Do not eat because you are bored, tired, or stressed. Instead, create other habits. For example, take a walk, play a game, read a book, or call a friend.
Sesame seeds are a good source of fiber
Sesame seeds is the nutritional source of plant protein
Sesame seeds may fight inflammation. Long term , low level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease
Eating whole grain regularly could help lower inflammation, a key factor in many chronic diseases.
There are many ways to work whole grain into your. Replacing refined grains with whole grains is a good place to start
Eggplants are high in fibre and low in calories, making them an excellent addition to any weight loss
It is rich in polyphenols, which may help cells do a better job of processing sugar if you have diabetes
Egg plant is high in antioxidants like the A and C vitamins, which help protect your cell against damage
Tomatoes contains a huge amount of calcium and vitamin K. both of this nutrients help in strengthening bones
Tomatoes are a good way to add extra potassium to your diet
Diabetes Mellitus is classified into three major categories, type 1, type 2 and gestational diabetes
Wound healing: Neem has been used traditionally to speed up wound healing due to its antiseptic and regenerative properties.
Detoxification: Consuming neem or using neem-based supplements can aid in the detoxification process by supporting the liver’s function.
Managing skin infections: Neem’s antimicrobial properties make it effective in managing skin infections caused by bacteria, fungi, or other microorganisms.
Craft meals that encompass a variety of nutrient-dense foods, including lean proteins, whole grains, healthy fats, and vibrant fruits and veggies.
Tune in to your body’s signals of hunger and fullness. Opt for smaller plates to encourage mindful eating.
Hydration plays a key role in curbing cravings. Prioritize water, herbal teas, and water-rich foods.
Minimize intake of packaged foods laden with added sugars, unhealthy fats, and excessive sodium. These contribute to health issues.
When snacking, opt for nutrient-packed choices like nuts, seeds, yogurt, and whole fruits.Good control of your diabetes significantly reduces the risk of developing, strokes, blindness, heart diseases, kidney failure and foot complications
Good control of your diabetes prevents the above complicatins from getting worse
Blood glucose level fasting 4.-6.0mmol/l random blood glucose 4.0 to 8.5 mmol/l
Whole grains offer a complete package of health benefits, unlike refined grains, which are stripped of valuable nutrient in the refining process
Bran and fiber slow the breakdown of starch into glucose thus maintaing a steady blood sugar rather than causing sharp spikes
Fiber helps lower cholesterol as well as move waste through the digestive tract.
Boil water with 3 neem Teabags  in it and use this water for hair bath, this beauty tip is very useful in clearing dandruff problems 
Drink 1 or 2 glasses of water on early morning right after you wake up from bed, this ayurvedic daily routine is useful in clearing toxins and making your skin glow naturally 
When veggies are overcooked, they lose their color and may lose some nutrients. Preserve their nutrients and colors by cooking them quickly with either steaming or stir-frying. 
Did you know that Winnie’s Afya Mchuzi: Helps in neutralizing chemical effects in your foods, boosts immunity, contains anti-oxidants and is naturally healthy.
Scrub vegetables rather than peel them, as many nutrients are found close to the 
Make a habit of drinking warm water every day, this simple tip promotes weight loss naturally 
Don’t drink water with standing position, it leads to pain in knees, so always drink water in sitting position 
Food habits that increase blood sugar spikes include; simple sugars, artificial sweeteners, energy drinks, caffenated drinks, and skipping breakfast.
Blood sugar spikes symptoms; mild spikes can make you thirsty, urinate more, and increased fatigue. High blurred vision, dizziness, extreme thirst or extreme fatigue.
Food higher on the GI (GLYCEMIC INDEX) are digested quicker, resulting in quicker spikes. This are normally processed foods
Foods lower in GI are absorbed and digested slowly leading to a more even release of blood sugar. Mostly whole grain foods and complex carbohydrates
Diet and exercise is the best way to flatten blood sugar spikes.
Hydration and sleep are two ways to help regulate glucose levels
Thrush- is a sign of a weak immune system. Good nutrition through a proper diet usually prevents thrush
The key to successful selfcare is to take care of yourself and try to maintain your health by practicing healthy lifestyle choices, including good nutrition.
Get the whole family together to make positive changes, help create meal plans and cook wholesome meals to share together. Choose fresh, local, organic vegetables and fruits that are in season. Find new healthy recipes to try out. Decide as a family to start eliminating one unhealthy item from the grocery list each month and stick to it.
Alcohol can not only dehydrate the body and reduce performance; it alters the way in which the body produces energy. Alcohol prevents the liver producing the maximum amount of glucose and causes the body to work from the body’s fat stores, leading to reduced intensity training sessions and poor co-ordination.
The build-up of eating meat and fatty foods over the Christmas period can lead to a build-up of acid in the body and digestive system.
Cut down on caffeine to improve liver function and keep your body hydrated. Cutting out the extra calories from your morning tea/coffee with sugar can help you lose weight.
Excess sugar in the body leads to dehydration, so try having one pint of water every time you feel hungry. If you are still hungry afterwards then it’s time to eat.
The best way to rid your body of the toxins that have built up over Christmas is to drink water – and lots of it. Fresh lemon juice in half a cup of water is the best way to start your morning, and Winnie’s mixed herbal tea once or twice throughout the day will help to detoxify your liver.
The recommended sodium intake is 5-6 grams of salt per day. This includes the salt already in your foods. (Around a teaspoon).It will be easier to control your salt intake if you prepare the food yourself with fresh ingredients.
For clients with chronic renal disease, you must reduce your intake of proteins and potassium through the food consumed
Ensuring an adequate fluid intake and consumption of fiber-rich foods are important in managing constipation among children with Down Syndrome
Tuberculosis (TB) and cancer clients in palliative care should consume a high protein and high caloric diet to avoid wasting
Don’t Drink Your Calories; If you cut back on booze, sodas, and juices by just 25 percent per week, you’ll shave off loads of empty calories that cause weight gain
Water increases your metabolism. Add fresh lemon juice, which has enzymes that cleanse and creates an alkaline condition in the body. Try a cup of hot lemon water to detoxify and cleanse the liver and kidneys first thing in the morning with 1 cup fresh water and juice form half a lemon. Sweeten with honey, 
Get the whole family together to make positive changes, help create meal plans and cook wholesome meals to share together. Choose fresh, local, organic vegetables and fruits that are in season. Find new healthy recipes to try out. Decide as a family to start eliminating one unhealthy item from the grocery list each month and stick to it.
The build-up of eating meat and fatty foods over the Christmas period can lead to a build-up of acid in the body and digestive system.
Cut down on caffeine to improve liver function and keep your body hydrated. Cutting out the extra calories from your morning tea/coffee with sugar can help you lose weight.
Post-Christmas, our bodies are usually very acidic thanks to all the extra sugar we have consumed. This leaves our immune system depressed and less able to deal with colds and flu. To re-alkalize your system try adding a teaspoon of Winnie’s wheatgrass powder to your morning routine
Excess sugar in the body leads to dehydration, so try having one pint of water every time you feel hungry. If you are still hungry afterwards then it’s time to eat.
Reduce your complex carbohydrates like pasta and rice and try something new like lentil, chickpea pasta or quinoa which have higher protein content and will help you feel full for longer.
 Be mindful of portion sizes to avoid overeating. Use smaller plates to help control portions.
Listen to your body’s hunger and fullness cues. Stop eating when you’re satisfied.
Opt for healthier cooking methods like roasting, baking, or grilling instead of frying.
Choose whole grains over refined grains. For example, opt for brown rice instead of white rice.
Have healthy snacks available, such as cut-up veggies with hummus, fresh fruit, or a handful of nuts.
Healthy Breakfast is the most important meal of the day. If you end up skipping breakfast then you will get hungry long before lunch and will start snacking on foods that are high in fat and sugar, but low in vitamins.
Eating a balanced diet that is well-diversified provides all the right nutrients needed by the body to help in normal functioning and boosting immunity
Start your day with greens. Have a green juice or a green smoothie made with Winnie’s Wheatgrass health drink for breakfast.
Healthy eating should be varied and delicious,” The more stimulated your palate is, the more likely you are to adhere to eating nutritious food .
When we eat, we aren’t just eating for ourselves — we are eating for the bacteria in our gut too. In order for the good bacteria to flourish, we need fermentable fiber, which is food for the good gut bacteria.
To save on cost and maintain health habits, carry a water bottle when you go out. That way, you can drink whenever you want. It saves you money and you don’t need to resort to bad alternatives like soda.
If you’re craving something sweet, consider healthier dessert options like fruit salads or yogurt with berries.
Drink plenty of water throughout the day. Sometimes, our bodies can mistake thirst for hunger.
Limit sugary drinks and alcohol. Opt for water, herbal tea, or infused water instead.
Take time to savor and enjoy each bite. Eating slowly can help you recognize when you’re full.
Fill half of your plate with colorful, non-starchy vegetables like Brussels sprouts, broccoli, carrots, and salad.
Reserve a quarter of your plate for lean protein sources such as turkey or chicken.
Prioritize self-care to manage stress during the holiday season. Stress can sometimes lead to unhealthy eating habits.
Have healthy snacks available, such as cut-up veggies with hummus, fresh fruit, or a handful of nuts.
Drink plenty of water throughout the day. Sometimes, our bodies can mistake thirst for hunger.
Positive physical health habits can help decrease your stress, lower your risk of disease , and increase your energy.
Reserve a quarter of your plate for lean protein sources such as turkey or chicken.
Prioritize self-care to manage stress during the holiday season. Stress can sometimes lead to unhealthy eating habits.
If you’re craving something sweet, consider healthier dessert options like fruit salads or yogurt with berries.
Have healthy snacks available, such as cut-up veggies with hummus, fresh fruit, or a handful of nuts.
Drink plenty of water throughout the day. Sometimes, our bodies can mistake thirst for hunger.
Limit sugary drinks and alcohol. Opt for water, herbal tea, or infused water instead.
If you’re attending a holiday party, consider eating a healthy snack beforehand to curb your appetite 
Offer to bring a nutritious dish to share, ensuring there’s a healthy option available.
Take time to savor and enjoy each bite. Eating slowly can help you recognize when you’re full
Focus on the social aspect of the holiday gatherings rather than just the food
Opt for whole grains like quinoa, brown rice, and whole wheat. They offer more nutrients and fiber compared to refined grains.
Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for heart health and overall well-being.
Fiber-rich foods like fruits, veggies, whole grains, and legumes aid digestion and promote fullness.
Choose foods and beverages with minimal added sugars, and watch for hidden sugars in sauces and processed items.
Rotate your protein sources to ensure a comprehensive nutrient intake.
During fetal development, tabacco can increase the rate of stillbirth and selected congenital malformations
While drinking water is essential, true skin hydration requires more. Incorporate products with hydrating formulas to replenish and lock in moisture
Small yet consistent changes compound over time, leading to significant improvements in your well-being.
Did you know that nutrition changes as you age? Healthy eating is important for everyone, but you may need to be more mindful of what you eat as you get older.
As you get older, your metabolism may slow down, leading to weight gain.
As you get older, your sense of taste and smell may fade
Both religion and spirituality can have a positive impact on mental health.
Githeri is made up of whole beans and maize thus making a very balaced healthy meal.
Just because you can afford something doesn’t mean you should buy it
Start contributing to your retirement as early as now
Put your money in a saving account where you can earn some interest on it
Invest your money where it can grow, especially if you’re young with time on your side, your money can really grow if you invest it correctly
If you do have extra money left after your expenses, pay them towards your debt to cut down the interest you owe and the time of your loan
Theres no processed products in githeri making it more healthy than most of the foods
Nettle provides a dose of key nutrients and vitamins
Diet can’t replace lost hormones, but eating healthy will help support the endocrine system
Eat fruits and vegetables as a snack
Adults should take atleast 400g of  fruits and vegetables a day

Minimizing food waste at a household level is one way of ensuring environmental sustainability and food security

To minimize food wastage, only serve what you can finish. Also, consider saving the left overs for a later meal

Repeatedly using plastic water bottles can release chemicals into your water. Why not try a reusable bottle instead? It’s good for you and the planet

Where possible by local produce. This saves all the pollution incurred by transporting goods long distance

You can save energy in your workplace by shutting down the computer, scanners and printers if you are not using 

Rather than stocking up on disposable items, try reusable product such as cleaning cloths, cups, plates and rechargeable batteries 

Conserve energy at home by lighting your home with energy efficient bulbs and turn the lights off when you leave a room

Rather than using disposable water bottle’s carry your own to quench your thirst, this simple change reduces waste and is also cost effective

Bulk buying typically has less packaging and therefore generate less waste. If you can’t buy bulk choose product with minimal packaging 

Avoid air pollution in the house by opening windows or doors for fresh air to get in. You can also get plant that can filter air to help 

When doing laundry, consolidate loads rather than doing several small ones

If you have a car, you can reduce fuel cost and usage on your commute  through carpooling using matatus, walking or riding a bike to work

when going shopping carry your own reusable bags, otherwise if you shop once a week within 5 years you’ll have kept between 250 to 1000 packing bags on on earth

To reduce toxins, buy non-toxic cleaning products choose products that are biodegradable, phosphate-free, chlorine-free and unscented

Volunteer for clean-ups in your community. You can get involved in protecting environment

To conserve electricity always turn the light off when you leave the room

You can always close your nose and mouth with your hand or handkerchief if you happen to pass-by an environment which contains air contaminants and thus contribute to a healthy living lifestyle and avoid health effects caused by air pollution.

It is important to open windows and keep the air circulating to cut down on high concentrations of polluted air

You can supplement or replace your time at the gym with activities around the house such as gardening or in outdoors such as hiking, biking or tennis

Reduce, reuse, and recycle. Cut down on what you throw away. Follow the three “R’s” to conserve natural resources and landfill space

For a cleaner and safer environment, plastic use should be minimized and one should identify ways to recycle and re-use

Avoid air pollution in the house by opening windows or doors for fresh air to get in. You can also get plants that can filter air to help

Wherever possible, choose cloth diapers this aids the environment, friendly to your pocket and is kinder to baby’s skin. If you desperately need the convenience of the disposable diaper, use an environmentally friendly brand

If you jot a note down on paper, save it and use the rest of the sheet for your notes. When it is absolutely necessary, print on both sides of the page. And don’t forget to recycle it!

Don’t throw away perfectly good things just because you are sick of them, or no longer have use for them. Instead, donate them to people who need them

Further your own education by learning more about the environment, you can help others understand the importance and value of our natural resources

Turn your spoil into the soil. Compost your food scraps

Shop locally, shop organically

Make your water use more efficient by aerating faucets, using sprinklers that reduce runoff, and installing low flow toilets and efficient showerheads

Print on both sides and in draft mode whenever feasible

Rather than having your mail delivered to your door, try setting up your own email account and you will save a lot of paper that way.

Learn how to properly dispose of or recycle these product and reduce consumer waste

Children should be taught to turn off the tap where soaping and brushing

Use a microwave to save energy. Microwave oven use around 50% less energy that conventional oven do

Replace standard light bulb with compact fluorescent ones

Install  a low flow shower head

Powering your home with solar panel can reduce your electric bills, shrink your carbon foot print and increase your home value

Try to avoid using paper cups plates whenever, possible always use cloth towel and rags instead of paper and napkins

Don’t waste food because it adds to the amount of carbohydrates being created in the landfills

Donate used goods

Stop throwing out food 

Teaching children  how to take care of trees is a great way to help the environment.

Don’t idle your care, turn off the engine after 10 sec it is more efficient to restart your engine than leaving it running.

Whenever possible, avoid driving in a car, local journey ca be made by  walking or cycling

Stop throwing away left overs, use it as an ingredients

Upgrade and repurpose items that still have life in them and make something unique and crafty

Don’t throw away food because it adds to the amount of carbon dioxide being created in the land mill

Upgrade to green computer

Use a menstrual cup instead of tampons and pads

Stop throwing away food and compost manure

Repurpose and reuse your glass jars and plastic utensils

Reuse old clothes and toy  if necessary give them to friends and other people who may need them more

Use reusable nappies to save not only nature but your financial resources too

Avoid disposable products and try and use reusable product 

If you have a chance, buying fresh organic food is a great way to support local farmers 

Upcycle- repurpose items that still have life in them and make something unique and crafty

Be conscious of your printing practice

Use reusable water bottle and mugs at work

Reduce, reuse and recycle

Bike more drive less

Conserve water. The less water you use the less turnoff and waste water that eventually end up in the ocean

Plant a tree. Trees provide food and oxygen 

Trees help save energy, clean the air, and help combat climate change

Put your generator outside

Invest in an eco friendly technology

‘A conservationist is a man who knows that the world is not given by his father, but borrowed from his children’ John James Audobon

Did yo know? 95% of our food comes from soil. And that there are more living organism in a tablespoon of soil that people on earth.

Soil degradation is a change in the soil health status resulting in a diminished capacity of the ecosystem

Healthy soil provide plants with nutrients

Avoid teabag and use strainer

Adopt a house plant, taking care of plants is a small step for a child of this age to get close to nature

Make your water use more efficient by aerating faucets, using sprinklers that reduce runoff and installing low flow toilets and efficient shower heads

Energy efficient light bulbs reduce greenhouse gas emission. Also flip the light switch off when you leave the room

Reduce food waste. Food waste poses a problem to our environment as it puts pressure on our resource, forcing us to build more waste disposal facilities than we can keep up with.

Pass on anything you don’t want anymore to people in your community

Pack a waste free lunch to protect the environment from waste

Use a microwave to save energy. Microwave oven use around 50% less energy that conventional oven do

Print on both sides and in draft mode whenever feasible

Learn how to properly dispose of or recycle these product and reduce consumer waste

‘A conservationist is a man who knows that the world is not given by his father, but borrowed from his children’ John James Audobon

If you can opt for tap water instead of bottled

Natural non-renewable resources must be utilized properly

Afforestation is the best way to conserve the environment

Measure to conserve the environment: recycle goods, control population and pollution, find a solution to forest fires, stop deforestation, create public awareness, non-renewable resources must be utilized properly and afforestation is the best way to conserve the environment

Naturally non-renewable resources must be utilized properly

Save time and money by leaving clipping on the lawn as a fertilizer

Avoid pit based compost 

Conserve water in your yard, collect rain water and use the water on your garden and lawn

Collect and use rainwater for watering plants

Only run your dishwasher and washing machine when full

Get active, be more active everyday walk kids to school , take the stairs instead of the lift or go on a lunchtime walk with your colleagues

For a cleaner and safer environment, plastic use should be minimized and one should identify ways to recycle and re-use

Did yo know? 95% of our food comes from soil. And that there are more living organism in a tablespoon of soil that people on earth.

Soil degradation is a change in the soil health status resulting in a diminished capacity of the ecosystem

Energy efficient light bulbs reduce greenhouse gas emission. Also flip the light switch off when you leave the room

Shop wisely. Buy less plastic and bring a reusable shopping bags

Help others understand the the importance and value of our natural resources

Reduce, reuse, and recycle

Climate change is a constant change in the statistical properties of the climate of a place when it persist over a long period of time.

The presence of gases such as carbon dioxide in the atmosphere greatly affect the climate of any given place

Forest is know to reduce the amount of carbon dioxide released into the atmosphere by absorbing it and releasing oxygen

Climate change in Kenya has led to: floods, famine, disease outbreak, death of wild life reducing the number of tourist in Kenya.       

Pass on nothing you don’t want anymore to people in your community

Healthy soil provide plants with nutrients

Over the last 70years, the level of vitamins and nutrients in the food has drastically decreased.

The loss of soil fertility leads to low crop yield and crop failure, hunger, malnutrition and poverty.

Polutted soils put our food chain and the health of the planet at risk

To avoid soil pollution adopt long-term sustainable soil management practices

The use of pulses, crop diversification and rotation should be promoted

Reduce food waste

Choose less processed foods to lower carbon emissions

Use energy-efficient appliances

Invest in tote bag and say no to plastic bags at the supermarket aisle

A clever way to curb your water use is by reusing your cooking water

When brushing your teeth, turning the tap off while brushing can save water per day 

How many trees have you planted? Do you know trees provide food and oxygen? They help save energy, clean the air, and help combat climate change

keep reusable bags in your car so they are easy to grab when you go

Wash your vegetables in a pot of water instead of under a running tap in the sink 

Consider defrosting foods in the refrigerator overnight or during the day, or use a microwave when you’re in a hurry

Scrape off leftover food and save it, or put it un a compost bin.

Reduce food waste. Food waste poses a problem to our environment as it puts pressure on our resourse, forcing us to build more waste disposal facilities than we can keep up with.

Kitchen food waste is one of the biggest contribution since the majority of our food preparation and disposal happens there

how to reduce food waste in the kitchen; use left over to make a stock, freeze leftovers like ripe bananas for smoothies in the future, choose product with  aling expiring date

Did you know that some of the foods you eat have their own carbon footprint? This is because the more processed a food item is, the more energy is required to produce it.

Your environment influences your mood and physical health

The food you eat impacts the environment

Environmental wellness is contributing to and engaging with spaces that are safe, accessible, and sustainable.

Saying NO is a part of establishing healthy boundaries

Forgiving yourself for past mistakes acna help you get rid of your guilt and regrets. It will also allow you to focus moe o your present circumstances

Practicing thankfullness teaches you to see the positive in everything which is a strong habit to cultivate. And gratitude journaling is the simplest way to end your day and sleep happy

Avoid negative self talk

Self-critism and toxic perfectionism promotes negative self-talk. So, instead of being judgemental of yourself, allow yourself to be imperfect

Speak with a loved one, whether it’s a friend, family member, or anyone else. It could be a phone call, a text message, or any method you like. It can help you lift your spirit I  any situation

Aways start your day with a cup of positive tea

When we recycle, we keep our neighbourhoods and environment clean by reducing the amount of trash that ends up in landfills or littering our streets and parks. It’s like giving the Earth a good tidy-up!

Recycling helps keep wildlife safe. Animals can get hurt by trash that’s not thrown away properly. By recycling, we make sure our garbage doesn’t harm animals or their homes.

One of the easiest ways to transiting to a less wasteful life is to get rid of paper towel and switch to reusable alternatives

 Another way you can cut down on waste from grocery shopping is to start a garden and grow your food

An easy way to be less wasteful is to simply not waste food. If you have leftovers and you know they wont get eaten before they mold, stick in the freezer

Pack a waste-free lunch


Having a shopping list when purchasing household items helps prevent unnecessary purchase

Before investing; do your research, avoid the get rich quick schemes, and have an investment plan

Healthy eating on a budget includes: packing your own lunch, minimizing eat out, shopping in bulk, planning your meals, and sticking to your shopping list

Know what debts you have and pay bit by bit. You can start by paying off the debt that is attracting the highest interest rate or the smallest debt you have

Living within your means involves taking note of all your income, expenditure not exceeding your income, being content with life, and saving at least 20 % of your income

Besides gardening being a natural stress reliever, it helps save money by providing fresh vegetables for the household

Having a shopping list when shopping for your household items helps prevent unnecessary purchases

Stay out of debt by getting the right information, budgeting your income, and living within your means

Among the ways to achieve financial freedom are saving, avoiding impulse buying, embracing frugal living, and not using money beyond your income

Before spending additional money on Christmas decor, gifts, wrapping paper, or other essentials, make use of your current holiday inventory

To avoid impulse buying which in most cases results in purchases of items not needed, it is good to have a budget #financial wellness

Save up cash to afford a big purchase

Start an emergency fund and pay into it every month even it is small amount

Be careful about spending a significant amount of money on periodic purchases like gift and vacation

Match your savings to your spending ,avoid spending on what you cant afford

Detail your financial goals, take some time to write specific long term financial goals and short term financial goal

If you want to accomplish financial goals you need to figure out what goals are important to you first

Taking risk and starting that dream business

The best way to create operational efficiencies is to assure that the workplace culture supports the tools to drive efficiencies within the organization

keep a good record of everything you do and how you spend your money

Failure to meet deadlines for filing tax returns and payments can incur fines and interest.

Do an annual review of your finances

As a business owner you should always review your position against the target set in your business plan on a monthly  basis

Having a clear business plan, it will help you establish where you want to get to over the next few years

Provide your child a good model for responsible money management

Save up cash to afford a big purchase

Efficient stock control ensures you have the right amount of stock available at the right time so that your capital is not tied up unnecessarily.

A rule of thumb keep 50% of your income to essential expense, 30% for your wants and 20% for saving or paying off your debt

Consider switching to E-billing 

Failure to meet deadlines for filing tax returns and payments can incur fines and interest.

You should be aware of the minimum your business needs to survive and ensure you do not go below this 

Its importance to teach children from the young age that money isn’t just for spending and saving should be a regular habit

Track your spending to improve your finances

Focus on the profits instead of revenue. Note that the profit you have, the more money you have to reinvest in your business, employees, and your own success.

Try using cash every so often. You will quickly see much you spend and what.

Talk to your child about money to help them develop strong financial literacy

Failure to meet deadlines for filing tax returns and payments can incur fines and interest.

Set your financial goals, when starting to consider your financials, its important to figure out what you want to achieve and map out your goals

The best way to create operational effeciencies is to assure that the workplace culture supports the tools to drive efficiencies within the organization

An organization should have the protocols, the standard operating procedure in place to solve problems and make sound decisions

Before starting a business have a business plan to establish where you are and where you want to get to over the next few years.

Know the difference between needs and wants while shopping

 Start a side business and make an extra income

Don’t tell me what you value show me your budget and I will tell you what you value

If you are running a business pay yourself first to ensure you don’t go back for your savings

Find ways to save everyday, and in everything you shop

Financial management should become part of the key processes within your business and be included in your ongoing planning.

Save money by using energy more effeciently

Meet tax deadlines, failing to meet deadlines can incur fines and interest. These are unnecessary cost that can be avoided with some forward planning.

If you have limited income try to reduce unnecessary fees charged to your account 

Invest in yourself. You are the most important person the financial equation

If you want to give a person something outright consider giving them cash, paying one of their bill directly or providing them the non-cash assistance or certain resources the need.

To save money and still want to go out, try going to places where you can hang out for free

Learn a new skill and hobby it may  help you save up on money 

Get advice from a financial planner who can teach you how to manage your money

Buy food in bulk and don’t go to the shop frequently without a clear idea what you want.

Buy fruits and vegetable from the market trader at the station where you can get groceries /food/spices for a better price than in shops

Try some unusual business ideas instead!

Create a business that solves a problem. The problem doesn’t have to be complicated like curing a disease, it can be simple, such as we help people overcome boredom by proving an entertaining experience.

If you go too broad with a general business, you might struggle to know who might struggle to know  who your audience is.

Teaching children to save early is teaching them to be disciplined in future

Just do it. Get out of your head, stopover thinking, stop questioning whether you’re making the right call, and just do it.

Financial security can make you bolder and more courageous.it helps clear the path to pivot your lifestyles in a healthy, secure manner, allowing you to quit a job you dislike or take a much-needed sabbatical to reconnect with your purpose. These is possible with cash cushions.

“By increasing predictability and creating a greater sense of stability, financial freedom can help relieve stress and anxiety” Tara Well, PH.D.

As you feel more financial freedom and self-pride, you can improve other areas of your life, such as the quality o your relationships, and your ability to live up to your full potential in life.

Don’t live on pay to pay

Being money stable isn’t just good for your bottom line but your mind.

If your friend is going through financial problem  consider providing them with a job if you are able to or help them create a bill paying plan

If you have a business ensure customers pay you on time

For a business to grow you need people who are passionate about the work they doing in order to fully support the business

Sound decision making is a matter of good timing and depth to assure that momentum is created and never disrupted

Before you decide to do any business have a clear business plan this will help you know how much you need for the business to survive

Invest a portion of the money to meet your future money goals

Save at least 10-15% on average in order to maintain your lifestyle, even after retirement

Take responsibility for what you have stay within your financial resources and work with that

Have a business plan, a business plan will establish where you are and where you want to get to over the next few years. It should detail how you will finance your business and its activities, what money you will need and where it will come from.

Effective financial management is vital for business survival and growth. It involves planning, organizing, controlling and monitoring your financial resources in order to achieve your business objectives

Cook meals from home instead of ordering out

Plan how much you’ll spend each month based on what money you have after setting aside your savings do not exceed this budget.

Save at least 10-15% on average in order to maintain your lifestyle, even after retirement

Set the saved money aside as soon as you receive your salary

If you are trying to save some money, stay indoors bake some popcorns, watch something on showmax or netflix and rest.

In January exercising more and eating healthier go hand-in-hand, which makes it a great time to adopt some new money habits

When a loved one is struggling financially take a pause before deciding to help and consider whether the problem is temporary or persuasive, and whether they have a plan for avoiding the same pitfalls in the future

Educate yourself and keep improving your level of financial literacy

Keep up to date your accounting records this helps you to know if you are making any losses or profit

If your friend is going through financial problem  consider providing them with a job if you are able to or help them create a bill paying plan

If your friend is going through financial problem  consider providing them with a job if you are able to or help them create a bill paying plan

Before starting a business do a research and know what you are trying to accomplish

Always emphasize with the customer. Obsess over customer needs.

Start a business that matches your exact skill, experiences, and personality

Good financial management will help your business to make effective use of resources, fulfil commitments to your stakeholders, gain competitive advantage and prepare for long-term financial stability.

Have a business plan, a business plan will establish where you are and where you want to get to over the next few years. It should detail how you will finance your business and its activities, what money you will need and where it will come from

Being money stable isn’t just good for your bottom line but your mind.

Financial freedom means being able to care for your children or oved ones without budget strain.

If you are looking for an easy way to reduce stress, decluttering your environment may be a good place to start.

You should regularly monitor the progress of your business

Refrain from returning to bad financial habits

If you have a business ensure customers pay you on time

Get paid what you are worth and spend less than you earn

Have a saving plan

Make clear goals for your saving

If you make saving your money a habit it can  help relieve the stress of managing your money 

Make financial plan and follow it

Remember to review your finances holistically before making any big decisions

Refrain from returning to bad financial habits

You should regularly monitor the progress of your business

Before you decide to do any business have a clear business plan this will help you know how much you need for the business to survive

If you have a business ensure customers pay you on time

If there’s an emergency or an unexpected expense that makes you dip into your savings be sure the next month to return that money you were supposed to save anyway and budget accordingly.

Invest a portion of the money to meet your future money goals

Being money stable isn’t just good for your bottom line but your mind.

If you are looking for an easy way to reduce stress, decluttering your environment may be a good place to start.

Financial freedom means being able to care for your children or oved ones without budget strain.

If you have a business ensure customers pay you on time

For a business to grow you need people who are passionate about the work they doing in order to fully support the business

Sound decision making is a matter of good timing and depth to assure that momentum is created and never disrupted

Don’t be afraid  to ask for help. Once you have grown your saving and want to begin investing to increase your wealth , speak to a finacial planner to elp you make wise investment decision

Avoid using credit to pay your bills, while it may makes things easier using credit aid only increase your monthly payment in the future

Ways to beat the January financial; determine your income, identify your necessary expenses, create your budget, and stick to your budget.

Ways to improve your finances in January; set short- and long-term goals, firm up a financial plan, cultivate good credit,

Effective financial management is vital for business survival and growth. It involves planning, organizing, controlling and monitoring your financial resources in order to achieve your business objective.

Good financial management will help your business to make effective use of resources, fulfil commitments to your stakeholders, gain competitive advantage and prepare for long-term financial stability.

Have a business plan, a business plan will establish where you are and where you want to get to over the next few years. It should detail how you will finance your business and its activities, what money you will need and where it will come from.

Review your position against the targets set in your business plan on a monthly basis

To reduce the risk of late or non-payment, you should make your credit terms and conditions obvious from the onset.

Ensure customers pay you on time

Be aware of the minimum your business needs to survive and ensure you do no go below this

Choose the right funding for your business- each type of finance is designed to meet different needs.

Before starting a business do a research and know what you are trying to accomplish

Always emphasize with the customer. Obsess over customer needs.

Start a business that matches your exact skill, experiences, and personality

Have a business plan, a business plan will establish where you are and where you want to get to over the next few years. It should detail how you will finance your business and its activities, what money you will need and where it will come from.

Review your position against the targets set in your business plan on a monthly basis

To reduce the risk of late or non-payment, you should make your credit terms and conditions obvious from the onset.

Being money stable isn’t just good for your bottom line but your mind.

Financial freedom means being able to care for your children or oved ones without budget strain.

If there’s an emergency or an unexpected expense that makes you dip into your savings be sure the next month to return that money you were supposed to save anyway and budget accordingly.

Invest a portion of the money to meet your future money goals

One should brush properly to minimize the risk of gum disease.  Gentleness and moving the toothbrush in circular motions is encouraged for proper cleaning

Effective financial management is vital for business survival and growth. It involves planning, organizing, controlling and monitoring your financial resources in order to achieve your business objective.

Good financial management will help your business to make effective use of resources, fulfil commitments to your stakeholders, gain competitive advantage and prepare for long-term financial stability.

Ensure customers pay you on time

Be aware of the minimum your business needs to survive and ensure you do no go below this

Choose the right funding for your business- each type of finance is designed to meet different needs.

Saving up an automatic payments so a portion of your weekly pay goes directly into your saving account is a simple  and effective way of growing your savings without the pain 

Financial plan help you prepare for the unanticipated by having set aside a pot of money

Financial plan takes into account your existing financial situation and goals, then creates a detailed strategy based on your priorized objectives, telling you exactly where to spend your money, and when to save.

Ways to beat the January financial; determine your income, identify your necessary expenses, create your budget, and stick to your budget

Ways to improve your finances in January; set short- and long-term goals, firm up a financial plan, cultivate good credit

Improving financial wellness is about practicing better money habits, setting goals and taking steps to achieve them, all with the aim of improving your overall quality of life

Financial wellness is the ability of people to lead a successful financial life

Financial wellness involves understanding your needs and making plans

Managing short term finances involves making a budget, sticking to it and working to gradually increase your income 

Part of managing your short-term finances is ensuring that you make room to save and invest for long-term goals

The goal of gaining control over short term finances is to give the individual present financial freedom 

Financial literacy is about understanding the concepts and tools you can use to manage your money

Financial wellness is a relative measure of how well a person manages their financial life

If you’re struggling to make ends meet at the end of every month, chances are you’re sacrificing areas of your personal life to make money

If you’re constantly worried about money, you’re less likely to take risks

 Investing in your financial wellness can help you reduce your stress

Financial wellness is defined as the overall financial health of an individual, how you manage your economic life to lead to your quality life

When its comes to money, every penny matters. Attaining financial wellness gives a sense of financial security and freedom

 Investing in your financial wellness can help you reduce your stress

If you’re constantly worried about money, you’re less likely to take risks

If you’re struggling to make ends meet at the end of every month, chances are you’re sacrificing areas of your personal life to make money

The goal of gaining control over short term finances is to give the individual present financial freedom 

Financial literacy is about understanding the concepts and tools you can use to manage your money

Give yourself a financial audit to get a sense of your spending habits

By creating a spending plan, you’re helping yourself male good choices on where your money goes

Financial wellness is a relative measure of how well a person manages their financial life

Get paid what you are worth and spend less than you earn

Regularly monitor the progress of your business on a daily basis

Start a side hustle to top up you earning

Create a detailed budget that includes all household expenses, childcare costs, and savings goals.

Allocate funds for both short-term needs and long-term goals, such as education and retirement.

Establish an emergency fund to cover unexpected expenses like medical bills or car repairs. Aim for 3 to 6 months’ worth of living expenses.

Research and plan for childcare options that align with your budget and quality standards.

Consider flexible work arrangements, if possible, to reduce childcare costs.

Open a dedicated savings account for each child’s education expenses. Look into options like 529 plans or educational savings accounts.

Consider flexible work arrangements, if possible, to reduce childcare costs.

Consider life insurance to provide financial protection for your family in case of an unfortunate event.

Invest for long-term goals like retirement to secure your financial future.

Consider consolidating or refinancing loans to lower interest rates and ease the burden.

Don’t hesitate to negotiate your salary or benefits to reflect your skills and the value you bring to your job.

Strive for a healthy work-life balance to avoid burnout and potential financial strains from medical expenses or reduced productivity.

Develop a monthly budget that outlines your income 

Keep a record of all your expenses to identify spending patterns and areas where you can cut costs

Even as a student, aim to save a portion of your income or any windfalls you receive. Consider opening a savings account and learn about basic investment options, such as a Roth IRA or low-cost index funds.

Take advantage of student discounts on transportation, entertainment, and more. Many businesses and institutions offer special rates for students.

While having a credit card can be beneficial for building credit, avoid accumulating high-interest credit card debt. Pay your balance in full each month to avoid interest charges.

Make sure you are aware of all the financial aid options available to you, including scholarships, grants, and student loans. Try to minimize the need for student loans whenever possible.

Preparing meals at home is often cheaper than eating out. 

Learn to cook simple and budget-friendly meals to save on food costs.

Be mindful of impulse purchases. Take a moment to consider whether an item is a genuine necessity or a passing desire.

Taking time to learn  a few basic financial rules can help you build a healthy financial future

Start an emergency fund and pay yourself every month

saving for retirement is an intergral part of any financial plan, and your nest egg can grow with the power of compound interest

Never let your expenses exceed your income, and watch where your money goes.

Create a personal spending plan to track the money coming in and out

teaching your kids about money equips them with the knowledge and skills they need to manage their money effectively now and in the future

Children who do better with money tend to have parents who talks to them about money and give them responsibilty for spending and saving from an early age

Having a conversation about money builds children’s confidence on the subject and helps to develop their financial skills

Make money-related decisions out loud so they can hear you

For each item ask why they wanted it and how often they’ve used it 

Talk about why it’s important to keep money safe.

Introduce the idea of saving for something they really want.

Together, regularly count the money the’ve saved.

Use a clear jar for their savings. When you use a clear jar, your kids ca actually see the money growing.

Teach your children that money is earned 

Teach you kid about giving. They can pick a church, charity or someone wjo they know they need help

Financial wellness is a relative measure of how well a person manages theier fianncial life

Improving financial wellness is about practicing better money habits, setting goals and taking steps toa chive them all with the aim of improving your overall quality of life

Financial wellness is the ability of people to lead a successful financial life

Good budgeting practicesand saving for the fitire, to estate planning and retirement planning, financial wellness involves understanding your needs and making plans

Make a budget, sticking to it and working to gradually increase your income

Live within your means 

Save and invest for a long-term goal

Improving your finanicla wellness today helps get you on track for goals like buying a home and building a nest egg for retirement

Financial literacy is about understanding the concepts and tools you can use to manage your money

Practicing financial wellness means learning how to build a budget, use debt, save enough, invest properly and use insurance

Are you living your values in your finances

To know to save and invest is financially literate

To save and invest for your own emotional ell-being is a component of financiial wellness

Financial wellness isn’t just about sticking to a budget and planning for retirement. Its also about managing your thoughts and emotions around money

Being able to think positively about yourself, your action, and your abilities will help you navigate financial matters more effectively

Self-compassion is an important piece of getting more comfortable with money

Feeling in control of your finances is a big part of financial wellness, and that’s impossible if you don’t know your numbers

Whether you’re living comfortably or struggling to make ends meet, gettoing clear on what your curent financial situation is and can help you make sound, informed choices about money

If you are striving for a better relationshipp with money, it’s important to know your financial priorities

Ask yourself what matters most to you, and then thinking through how can align your cutrrent finacial situation and monney decisions with those prioroties

When you understand what your priorities are around money, you’ll be more motivated to make decisions that support them

Good sleeping posture is encouraged to reduce spine problems

Listening or googling medical stories without proper diagnosis may encourage unnecessary worry, distract you from important health issue, and set the stage for unnecessary tests

Practices that accelerate aging include binging on unhealthy food, not moisturizing enough, skipping regular exercise, and not socializing enough

Warning signs of prostate cancer include; frequent urination, painful and burning urination and ejaculation, blood in urine and semen, and erectile dysfunction

Signs of premature menopause are; vaginal dryness, low sex drive, thinning hair, dry skin and sleep disturbances

Reasons you are waking up fatigued include; your diet, poor quality mattress, too much blue light before bed, and taking caffeine just before bed

Decreased circulation, iron deficiency, hypothyroidism, and diabetes could be among the reasons for your cold feet

Tummy time for babies helps them to crawl, prevents flat spots on the head, and makes neck, back, and arm muscles stronger

Exercising post CS delivery will require you to give your body time to heal, start with low impact workout, and get the go ahead from your doctor

Squeeze in the fitness routine in your busy schedule by joining the most convenient gym, utilizing your break hours, and turning your commute into exercise

Tone your arms with these exercises; tricep dips, bent over row, push ups, and one arm side push up

To maintain proper oral hygiene; brush your teeth twice a day, use the right toothbrush and toothpaste, and regularly replace your toothbrush

A correct posture helps reduce low back pain, decrease abnormal wearing of joint surface, prevent muscle fatigue, and contribute to a confident appearance

Regular self-breast examinations and cancer screening can help in early breast cancer detection

Personal hygiene is vital in stopping the development of diseases, infections and unpleasant body odour

Consider seeking proper medical attention instead of always buying drugs over the counter

Have the right pillow size to lay your head on. This will help maintain the correct posture of the spine.  Poor posture can strain the spinal discs

Consider stretching every so often as this helps improve your posture, keep muscles flexible and strong, increase blood flow, and boost energy levels

If your work involves sitting most of the time, take standing breaks

Work habits that are making you look older- squinting at your screen all day, not hydrating enough, taking work home to a point you are not getting enough sleep

Brushing teeth too soon after eating or drinking can soften the tooth enamel, especially if you’ve just been eating or drinking acidic foods

A lack of exercise now causes as many death as smoking

Brushing teeth too soon after eating can soften the tooth enamel, especially if you’ve just been eating or drinking acidic foods

chocolate is good for your skin, it’s antioxidants improve blood flow and protect skin against Uv damage

A toned body provides more strength, energy and flexibility and can decrease the risk of developing certain disease such as diabetes and heart disease

They are five main components of fitness; the body’s ability to use oxygen, muscular strength endurance, flexibility and body composition

Stretching increases the blood flow to your muscles and help avoid injuries

Feeling stressed? Read. Getting lost in a book can lower level of cortisol or other unhealthy stress

Walking outside or spending time in green space can reduce negative thoughts and boost-esteem take a nature walk

A lack of exercise now causes  as many death as smoking

Did you know that exercising improves brain performance 

Keep your weight normal, obesity and under eating will both lower your normal immune function

Stretching increases the blood flow to your muscles and helps avoid injuries

For swollen feet brought about by standing for long hours, one can easily manage by having some rest, elevating the legs when sitting, massaging the legs and wearing light shoes

Staff working at mechanized industries/ companies should ensure they have the right protective equipment to minimize the occurrence of injuries

When using devices such as computers, one should adjust the lighting to minimize glare on the screen.  This is in a bid to maintain eye health

Keep your weight normal. Obesity and under eating will both lower your normal immune function

Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. for example, are you having too little activity? Using the stairs daily could be a great first move.

There are plenty of ways to squeeze in a session with exercise videos when you are busy. You can even stream workouts on your phone from YouTube

Suck air through your nose until your lungs are full. They’ll fill with nitric oxide, a chemical found in the back of your nose that opens up blood vessels. The dose of oxygen will make you feel happier and more alert.

When using a computer or device for an extended period, take regular breaks to prevent eye strain. Every 20 minutes, look away from your computer and look at something 20 feet away for 20 seconds.

Your body mass index (BMI) is a helpful way of checking whether you’re a healthy weight. You can use the healthy weight calculator to work out your BMI.

Avoid alcohol, talking on cell-phone and speeding while driving. Do not ride a bike without wearing a helmet. Stunting on a bike can put your life in danger. Avoid driving in a bad weather. These are very risky and bad habits and can affect your healthy living lifestyle.

Tobacco smoke negatively affects the nervous system, respiratory and cardiovascular system, all of which can have drastic long-term effects on your body; even if it means getting rid of this habit gradually you can do it. 

There are plenty of ways to squeeze in a session with exercise videos when you are busy. You can even stream workouts on your phone from YouTube

Strict adherence of clients with TB to the anti-TB treatment to prevent recurrence of the disease

Focus on maintaining fitness this holiday, it will be much easier to pick up your regular routine (versus starting over) again in the new year

Stay hydrated, drink plenty of water, headaches, migraines and lethargy are often triggered by dehydration

Did you know that exercising improves brain performance?

Get a goodnight sleep

Shoe choice can affect your whole body, not just your feet

Physical activity benefits include stronger bones, muscles, and joints and a lower risk of developing osteoporosis

Walking and strength-building exercises by people with knee osteoarthritis help reduce pain and maintain function and quality of life

Warming up and cooling down during exercise helps to prevent injuries and reduce muscle soreness

Intense exercise means your body will be sweating, which can lead to dehydration so drink plenty of water  and sports drink

Adults should perform stretching exercises flexibility

Examples of aerobic  activities: walking, dancing, swimming, jogging, swimming, ridding bicycle and playing tennis

Exercise to shrink belly fat fast: weighed squats, burpee, and bent over low

Exercise daily as part of your self-care routine 

Get plenty of sleep, and let your body relax so you feel energized the next day

Intense exercise means your body will be sweating, which can lead to dehydration so drink plenty of water  and sports drink

Aim for light-moderate intensity for a short period of time

Older people who exercise moderately are able to fall asleep quickly, sleep for longer periods and get better quality of sleep

If you’d like to exercise regularly just start low and go slow

The asthmatic patient is allowed to do exercise that strengthen and improves lung function

Exercise to shrink belly fat fast: weighed squats, burpee and bent over low

You should at least an average of 60min/per/day of moderate to vigorous intensity, mostly aerobic, physical activity, across the week

During play or exercise a good goal is to drink a half a cup to up-to 2 cups of water every15-20 mins

You should at least an average of 60min/per/day of moderate to vigorous intensity, mostly aerobic, physical activity, across the week

Physically active children are also more likely to be motivated, focused, and successful in school

To cut down belly fat, you need to limit the calories you intake or only consume the amount of calories you can burn each day

Milder exercise, spread out over longer time periods is better for your heart and cholesterol than intense exercise for short period of time

If you are sedentary for more than seven hours a day, the benefits you get from exercise might be blunted

High intensity exercise offers little advantage over moderate intensity exercise but usually results in lower volume 

Press ups, squats, alternating lungers, planks and light jogging is associated with lower in cholesterol

Overweight and obese people are more vulnerable to covid-19 infection even when they do not suffer from any other disease.

Covid-19 can lead to long illness and organ failure in obese people

High intensity exercise offers little advantage over moderate intensity exercise but usually results in lower volume 

Minimize the amount of time spent in prolonged sitting and break up long periods of sitting as often as possible

Exercise may block negative thoughts or distract you from daily worries

Children and adolescent should at least do an average of 60 mins of exercise per day 

Any type of regular, physical activity can improve your fitness and your health. The most important thing is that you keep moving!

Exercise should be a regular part of your day, like brushing your teeth, eating, and sleeping. It can be in gym class, joining a sport team, or working out on your own

A lot of people find it more fun to exercise with someone else, so see if you can find a friend or family member to be active with you

Take one step at a time

If asthmatic you can try in door exercise classes like yoga may help avoid potential outdoor triggers

Examples of aerobic activities, walking, dancing, swimming, jogging, water aerobics, bicycle riding and tennis

Use the stairs instead of taking the elevator or escalator.

Pregnant mothers should practice kegel exercise it will strengthen the pelvic floor muscle, which supports your bladder, bowel, and uterus

Limit unhealthy foods and eat healthy meals

Get a goodnight sleep

Exercise regularly and be physically active 

Use an app to keep track of your movement , sleep and heart rate

Strength Train – Strength training is one of the best ways to fend off added fat gain and help ensure that your bones stay strong. Whether you prefer kettle bells, free weights, machines, or barbells, make sure you strength train at least three times a week. Regularly integrate strength-based exercises into your routine for positive rewards.

To help stretch marks to recede, exercise in the form of vigorous walking, dancing, swimming and stretching.

Monitoring the number of steps we take is the easiest way to remind ourselves that we do need to walk more; to get out at lunchtime or go for a short walk when time permits. In the absence of exercise, regular movement is the next best thing.

“Honeymoon” is the result of a tradition when newlywed couples took a spoonful of honey each night in order for the woman to “bear fruit.” Studies show that honey can indeed improve fertility in both men and women. 

The benefits of exercise are more than just for weight management. Exercise also combats stress, promotes better sleep and activates the immune system.

Breathing deeply into your belly — “diaphragmatic breathing” — for just 5 to 10 minutes a day you can lower blood pressure, slow the aging process, and improve mental focus and sleep quality.

General goals such as “exercise more” are not effective. A SMART goal is Specific, Measurable, Action-oriented, Realistic, and Timely. “I will walk 20 minutes over my lunch break on Tuesdays and Thursdays” is a SMART goal.

Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees. – We have an image of a sleeping person you can use

The benefits of exercise are more than just for weight management. Exercise also combats stress, promotes better sleep and activates the immune system.

“Women need a mix of cardio and resistance or weight-bearing exercise at least three to five times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. Exercise also promotes good self-image, which is really important to a woman’s mental health.”

Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees. – We have an image of a sleeping person you can use

If your ankles, knees, and hips ache from running on pavement, head for soft trails or graded roads are a lot easier on your joints. They help you to slow down a bit and focus on where to put your feet – great for agility and concentration.

Moving your body fights inflammation, metabolic syndrome, cancer, heart disease and ageing. It builds bone density and evens out your emotional ups and downs. 

Young athletes need different amounts of calories based on their age, body size and activity level. Is your active child getting enough calories?

For your body to be flexible you need to stretch, walk, run and do yoga, as this has a very positive effect on the blood circulation and functioning of nervous system.

For you to be active in the house you can have a dance therapy, just turn up the music and dance around the living room while you’re putting up dishes, dusting etc. Don’t be shy as it is for your own health benefit.

Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes. 

The benefits of exercise are more than just for weight management. Exercise also combats stress, promotes better sleep and activates the immune system.

When on the weight loss journey, avoid skipping meals.  This is because the next meal consumed will be eaten in large amounts and thus no weight is lost.

Improve on your cardio exercise by walking more.  This contributes to improved mental and physical health as well as reduced belly fat and visceral fat.  

For your body to be flexible you need to stretch, walk, run and do yoga, as this has a very positive effect on the blood circulation and functioning of nervous system.

For you to be active in the house you can have a dance therapy, just turn up the music and dance around the living room while you’re putting up dishes, dusting etc. Don’t be shy as it is for your own health benefit

Switch off your television and mobile phones before you go to bed as the blue light interferes with your sleep.

You cannot carry a toothbrush to work, but you can gargle after every meal. Gargle every time to eat or drink something to get rid of food particles that sticks to your teeth and cause mouth odor

Pregnancy is the perfect time to start a new personal care regime with safer products. Read labels to avoid harmful chemicals like phthalates, parabens and triclosan.

If your ankles, knees, and hips ache from running on pavement, head for soft trails or graded roads are a lot easier on your joints. They help you to slow down a bit and focus on where to put your feet – great for agility and concentration.

Our body needs time to rejuvenate and to detoxify, and the best time for this process is sleeping which helps our inner cells work in harmony to strengthen our immune system and circulate vibrant energy throughout our body.

Moving your body fights inflammation, metabolic syndrome, cancer, heart disease and ageing. It builds bone density and evens out your emotional ups and downs. 

The secret of stretching. When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don’t bounce or force yourself into an uncomfortable position.

Exercise-You don’t have to belong to a gym club. Thirty minutes’ walk every day will to prevent weight gain and encourage moderate weight loss.

Improve sleep- Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep. Equip your bedroom with a comfortable mattress and pillows. Sleep in a dark clean and quiet environment.

During pregnancy keep physically active check with your doctor or midwife before you start an exercise program

Short exercise like brisk walking, skipping ropes, jogging and climbing up the stairs will warm up your body

Swimming improves cholesterol more than walking and has an even lower chance of straining the joints

Asthmatic patient is allowed to do exercise that strengthen and improve lung function

If asthmatic you can try in door exercise classes like yoga may help avoid potential outdoor triggers

Inflammation has been linked to many lifestyle conditions including overweight and obesity.

Pregnant mothers should always stay active unless you are experiencing any pain 

Bad sleep leads to poor performance and it generally affect our overall health

Physical wellness means getting adequate sleep eating a healthy balanced diet, being physically active everyday and getting an annual check up

Stop smoking and protect yourself against second hand smoke

Expose yourself to sunlight as much as possible

Sleep Apnea is when the brain does not get enough oxygen hence breathing stops and starts

Practice kegel exercise, it will strengthen the pelvic floor muscles, which support your bladder, bowel and uterus

Get active. Be more active everyday, walk kids to school, take the stairs instead of the lift or go on a lunchtime walk with your collegues.

Pregnant mothers should practice kegel exercise it will strengthen the pelvic floor muscle ,which support your bladder, bowel and uterus

Exercise regularly and be physially active 

Use an app to keep track of your movement , sleep and heart rate

Reduce screen time and sitting 

Get a goodnight sleep

Stop smoking and protect yourself against second hand smoke

Keep your teeth and gum healthy, poor dental hygiene is linked to premature labour

Walk or participate in light activity to stimulate your body

Pregnant mothers should always stay active unless you are experiencing any pain 

Prolapsed uterus home recovery tips

Tips to consider before choosing a medical cover

Dry brush your skin with a soft-bristled brush in the morning, it helps to stimulate the circulation beneath your skin, which promotes cellular renewal and vitality

If you squat when going to the bathroom instead of sitting, you can release your bowels three times faster and reduces the development of hemorrhoids and strengthens your legs. 

Take a cool or cold shower after a work out to encourage healing and prevent inflammation

Always finish your workout with a cool down, which allows your heart rate to gradually return to its normal rate.

Minimal volumes when listening to music are encouraged as this reduces the risk for noise-induced hearing loss

To stop the spread of TB, always cover your mouth when coughing or sneezing and wash your hands thereafter

Tuberculosis (TB) and cancer clients in palliative care should consume a high protein and high caloric diet to avoid wasting

Epileptic clients should try as much as possible to avoid what triggers their attacks such as flashing lights

When using devices such as computers, one should adjust the lighting to minimize glare on the screen.  This is in a bid to maintain eye health

Your body needs sunlight, don’t miss out on it! The sun provides us with well needed vitamin D

Limit TV and computer time for your kids and encourage them to outdoor activities to help reduce body fat and maintain a healthy weight.

Reduce pregnancy tiredness by: eating right and frequently, sleeping on your side, and exercising regularly. 

Oil pulling, is an ancient Ayurveda dental technique that involves swishing a tablespoon of oil in your mouth on an empty stomach for around 20 minutes. This action supposedly draws out toxins in your body, primarily to improve oral health but also to improve your overall health.

The eyes are the clear indicators of our lifestyle choices and sleep patterns. Not getting enough rest and being overstrained can weaken your eyes, cause dark circles and even loss of vision

Good health means having healthy feet. In addition to the normal foot-care routine and very comfortable shoes, a healthy diet can do wonders to keep your feet happy and healthy. 

Always take a peek at your pee It should be pale yellow to clear. If it’s not, drink more water. Researcher has found that even mild dehydration zaps energy and lowers concentration among otherwise healthy women.

Brush your tongue often because it harbors a lot of bacteria, which can spread to your teeth and increase the risks of cavities and gingivitis

Make a habit of sleeping without pillow under head, this is very useful in strengthening heart and brain 

To encourage your kids to focus on being active focus on fun rather than skill. If kids think of physical activity as fun they’ll be more likely to want to do it.

Regular exercise can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars.

While too much aerobic exercise will burn calories and work against your weight goal, strength training can help. This includes weightlifting or yoga. You gain weight by building muscle.

Weak pelvic muscles can cause you to leak urine. There are exercises that can strengthen your pelvic muscles. These are called Kegel exercises. They can help you regain control of your bladder.

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” 

To minimize the risk of Sexually Transmitted Diseases, safe sex is encouraged

Proper maintenance of your latrine/ toilet is key in minimizing the risk of Urinary Tract Infections

Eating right, getting physically fit, emotional wellness, spiritual wellness and prevention are all apart of creating a healthy lifestyle. Since the entire YOU, meaning all aspects of one’s self, must work in harmony to achieve wellness, you need to put balanced energy into each aspect of yours.

Experts say weight training should be done first, because it’s a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you’re fresh and you have the energy you need to work it. 

Avoid alcohol, talking on cell-phone and speeding while driving. Do not ride a bike without wearing a helmet. Stunting on a bike can put your life in danger. Avoid driving in a bad weather. These are very risky and bad habits and can affect your healthy living lifestyle.

Follow your favorite exercise routine daily as it will keep you happy, energetic, motivated and thus contribute to a healthy living. Be it the gym exercise, zumba or yoga, you have to exercise daily to maintain a fit and healthy lifestyle.

Instead of waking up late in the morning, we suggest you use your mornings to stretch your back, legs and neck. It will help your body wake up and make you feel refreshed because stretching in the morning increases the blood flow to our muscles providing an extra shot of oxygen, preparing us for a new day.

A healthy diet not only contributes to a healthy weight and prevention of Non-Communicable Diseases but also contributes to reproductive health.  A heart-friendly diet contributes to better sperm quality in men

Proper maintenance of your latrine/ toilet is key in minimizing the risk of Urinary Tract Infections

Being overweight can make it more difficult to conceive, shedding the weight before becoming pregnant can help improve your chances of conceiving and delivering a healthy baby.

Clean your baby’s new teeth every day. When the teeth first come in, clean them by rubbing them gently with a clean wet washcloth. When the teeth are bigger, use a child’s toothbrush.

Try to get as much physical activity as you can. Skip the elevator and take the stairs, walk to the supermarket instead of hunting for parking space etc.

To minimize the risk of Sexually Transmitted Diseases, practice safe sex 

Proper maintenance of your latrine/ toilet is key in minimizing the risk of Urinary Tract Infections

Short exercise like brisk walking, skipping ropes, jogging and climbing up the stairs will warm up your body

If you’d like to exercise regularly just start low and go slow

If at all you have to take alcohol use in moderation

Limit unhealthy foods and eat healthy meals

Get enough sleep ,regular sleep cycle help you be active

Exercise daily for at least an hour, this keep your body healthy

Reduce screen time and sitting 

Limit unhealthy foods and eat healthy meals

Inflammation has been linked to many lifestyle conditions including overweight and obesity

Follow a regular sleep schedule

Swimming improves cholestrole more than walking and has an even lower chance of straining the joints

During pregnancy keep physically active check with your doctor or midwife before you start an exercise program

Asthmatic patient is allowed to do exercise that strengthen and improve lung function

If asthmatic you can try in door exercise classes like yoga may help avoid potential outdoor triggers

To stop the spread of TB, always cover your mouth when coughing or sneezing and wash your hands thereafter

If you are looking to lose fat, then you need to burn more calories than you consume. High-intensity interval training not only releases a huge amount of exercise endorphins, it will help you burn the most calories, provided the effort is there

There are five main components of fitness: the body’s ability to use oxygen, muscular strength, endurance, flexibility and body composition

To get rid of the bacterial load and plaque that accumulates throughout the day one is advised to brush their teeth before bed

Avoid neglecting your tongue while brushing as this will help reduce bad mouth odor as well as plaque

Using a fluoride-based toothpaste is paramount in oral health as fluoride is a leading defense against tooth decay

To experience results when it comes to physical wellness, consistency with the work out plan and portion control are paramount

If you are planning on starting to workout, have the right gym wear.  Tight footwear will result in blisters, tight bras will lead to discomfort and back strain over time and cotton clothing will absorb sweat contributing to odor

For starters in the field of exercise, find an activity that excites you.  This will help in the continuity of the fitness plan 

One of the best ways to enjoy timeouts is through having nature walks as they help with mental relaxation and rejuvenation

One should avoid excessive exposure to computer screens as this may severely affect eye health

It is important to identify the signs of burnout, stress, overworking and fatigue to know when to slow down or even have a break

Manage yourself better get up 30 minutes earlier every day. Use the extra time to take a walk, read something inspirational, pack a healthy snack for work, or just get ready at a less stressful pace.

Get your vagina and pelvic floor in shape by exercising the pelvic floor muscles themselves with Kegel exercises. (The muscles that you use to hold in your urine are your pelvic floor muscles).

If you like to enjoy music through headphones, you can protect your ears by following the 60/60 rule. Listen with headphones at no more than 60% volume for no more than 60 minutes a day.

Have your blood pressure checked regularly. High blood pressure has no symptoms, but it can increase your risk of kidney and heart problems.

Men should get at least 150 minutes of moderate activity each week. This could be walking, jogging, bicycling, or swimming. Sports, such as basketball and tennis, count as well. Men also should do exercises to strengthen their muscles.

Low-impact exercises can help to improve the range of motion in your joints and increase your mobility. Exercise can also strengthen muscles, which can help to relieve some of the pressure from your joints if you are living with rheumatoid arthritis. 

Exercising before breakfast can boost health benefits for people, including burning significantly more fat and helping them better control their blood sugar

Going for regular brisk walks helps bring fresh oxygen to our lungs and helps our blood to circulate more efficiently. This action helps to move toxins around our body towards our kidneys and liver where it is flushed out of the body.

If the gym is not your thing then and you are short on time then try out some online workout you can do at home or try a quick HIIT (high intensity interval training) workout, which is effective in a short amount of time.

Post-Christmas, our bodies are usually very acidic thanks to all the extra sugar we have consumed. This leaves our immune system depressed and less able to deal with colds and flu. To re-alkalize your system try adding a teaspoon of Winnie’s wheatgrass powder to your morning routine

If you are looking to lose fat, then you need to burn more calories than you consume. High-intensity interval training not only releases a huge amount of exercise endorphins, it will help you burn the most calories, provided the effort is there.

Small changes can add up to better fitness

Use the stairs instead of taking the elevator or escalator

What ever you choose, make sure it includes aerobic activity that makes you breathe harder and increases your heart rate.

Do activities that get your heart pumping

If asthmatic you can try in door exercise classes like yoga may help avoid potential outdoor triggers

Examples of aerobic activities, walking, dancing, swimming, jogging, water aerobics, bicycle riding and tennis

Try to find time for some regular, vigorous exercise for extra health and fitness benefits

Find an activity that you think is fun

Don’t forget to warm up with some easy exercise or mild stretching before you do any physical activity

Your goal should be to do some type of exercise everyday

It I best to do some kind of aerobic activity without stopping for at least20-30 mins each time

You could try swimming, walking, running, dancing, yoga. Whatever works for you, keep doing it through pregnancy

Exercise gives you a chance to focus on something different, and is great for you and you baby’s health

Treat yourself every month during pregnancy, this could be anything from cinema trip or dinner out to a massage or manicure

Do your best foods that you enjoy , stay hydrated through the day, and listen to your hunger quest?

Are you able to keep a consistent sleep schedule and get 7 hours of sleep/night?

Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health. It’s particularly effective at reducing belly fat.

Eating while driving, watching TV, being on an electronic device or working prevents most people from actually realizing what and how much they are putting into their bodies. Focusing on your food enables you to be aware of what your body wants and needs.

Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity

Tobacco smoke negatively affects the nervous system, respiratory and cardiovascular system, all of which can have drastic long-term effects on your body; even if it means getting rid of this habit gradually you can do it.

Having unprotected sex can lead to STD’s (Sexually Transmitted Diseases). Also, having sex with multiple partners can lead to HIV, gonorrhea, syphilis and herpes which leads you to an un-healthy way of living. 

Build more activity into your commute .This could mean walking, cycling or running all or part of the way to work.

Use stairs rather than the elevator. Often, the time difference will be minimal. But the activity will build up your aerobic capacity, raise your heart rate, and increase your muscle strength.

Hold stand up or even walking meeting. This is an effective way to get you and your team out of your seat, and to think about your activity levels

Follow your favorite exercise routine daily as it will keep you happy, energetic, motivated and thus contribute to a healthy living. Be it the gym exercise, zumba or yoga, you have to exercise daily to maintain a fit and healthy lifestyle.

Instead of waking up late in the morning, we suggest you use your mornings to stretch your back, legs and neck. It will help your body wake up and make you feel refreshed because stretching in the morning increases the blood flow to our muscles providing an extra shot of oxygen, preparing us for a new day. 

Vitamin D is made in the skin when it’s exposed to sunlight. Sun exposure is by far the best way to boost vitamin D levels, particularly because very few foods contain significant amounts.

Men above 50 years of age should undergo prostate cancer screening to ensure early detection and medication

Regular self-exams and screenings for the various types of cancers can increase the chances of discovering early when treatment is most likely to be successful

Eat a balanced diet: Focus on nourishing foods that provide essential nutrients for postpartum recovery and breastfeeding if applicable. Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals.

 Prioritize rest and sleep: Sleep deprivation can be common during the postpartum period. Try to nap when your baby sleeps and ask for help from your partner or loved ones to ensure you get enough rest.

Start gentle exercises: Consult with your healthcare provider about when it’s safe to begin exercising. Start with gentle exercises like walking, pelvic floor exercises, or postpartum yoga to gradually rebuild your strength and stamina.

Practice good posture: Be mindful of your posture, especially when breastfeeding or carrying your baby. Proper posture can help prevent muscle strain and back pain.

Take care of your pelvic floor: Perform pelvic floor exercises, also known as Kegels, to strengthen and tone your pelvic floor muscles. This can help with postpartum recovery and prevent issues like urinary incontinence.

Gradually increase physical activity: As your body heals and gains strength, gradually increase your level of physical activity. Listen to your body and don’t push yourself too hard too soon.

Consider professional help: If you experience persistent physical discomfort or symptoms like postpartum depression, consult with your healthcare provider or a specialist who can provide appropriate guidance and support.

Give yourself grace and patience: Remember that postpartum recovery takes time. Be kind to yourself, prioritize self-care, and don’t hesitate to ask for help when needed.

Set realistic goals: Set achievable goals that align with your fitness level and schedule. Start with small steps and gradually increase the intensity or duration of your workouts. This approach helps prevent burnout or injuries.

Find activities you enjoy: Choose physical activities that you find enjoyable, whether it’s going for a walk, swimming, dancing, playing a sport, or doing yoga. When you enjoy what you’re doing, you’re more likely to stick with it.

Create a routine: Establish a consistent exercise routine by scheduling dedicated time for physical activity. Treat it as an essential part of your day, just like any other important task.
Mix up your workouts: Incorporate a variety of exercises into your routine to engage different muscle groups and prevent boredom. This could include cardio exercises like running or cycling, strength training, flexibility exercises, or even trying new fitness classes or activities.
Listen to your body: Pay attention to your body’s signals and respect its limits. If you feel pain or excessive fatigue, take a break or modify your workout. Rest and recovery are crucial for maintaining overall physical well-being.
Stay hydrated: Drink plenty of water throughout the day, especially during and after exercise. Proper hydration supports your body’s functions, helps regulate body temperature, and aids in recovery
Proper maintenance of your latrine/ toilet is key in minimizing the risk of Urinary Tract Infections
Regular self-exams and screenings for the various types of cancers can increase the chances of discovering early when treatment is most likely to be successful
Maintaining proper hygiene is a key way of reducing body odor
A small amount of vinegar mixed in water can be sprayed to shoes to mask the odor
Maintain a balanced diet: Nourish your body with a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Proper nutrition supports your energy levels, muscle recovery, and overall physical health.
Take breaks from sitting: If you spend a lot of time sitting, whether studying or using electronic devices, make an effort to take regular breaks. Get up, stretch, and move around every hour to avoid prolonged sitting.
Prioritize sleep: Getting enough quality sleep is crucial for teenagers. Aim for 8-10 hours of sleep each night to support growth, cognitive function, and overall well-being. Establish a consistent sleep schedule and create a calming bedtime routine.
Maintain a balanced diet: Opt for a nutritious and well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of processed foods, sugary drinks, and snacks. Proper nutrition supports energy levels, growth, and overall physical health.
Stay hydrated: Drink plenty of water throughout the day. Proper hydration is essential for physical performance, cognitive function, and overall well-being. Encourage water consumption instead of sugary drinks.
Limit screen time: Reduce excessive screen time from electronic devices, including smartphones, tablets, and computers. Set boundaries and allocate time for other activities like exercise, hobbies, reading, or spending time with family and friends.
Practice good posture: Be mindful of your posture, especially when using electronic devices or sitting for long periods. Maintain a straight back, avoid slouching, and take breaks to stretch and correct your posture.
Manage stress: Teenagers often face academic pressure and various stressors. Find healthy ways to manage stress, such as engaging in physical activity, practicing relaxation techniques (e.g., deep breathing, meditation, yoga), pursuing hobbies, or seeking support from trusted adults or counselors.
Stay active during leisure time: Instead of spending all leisure time in sedentary activities, incorporate physical activity. Take up hobbies like swimming, dancing, hiking, biking, or joining community sports leagues to stay active and have fun.
Engaging in regular physical activity energizes us, boosts mood, and reduces the risk of chronic ailments. From a brisk walk to invigorating workouts, every step counts.
Stay active during leisure time: Instead of spending all leisure time in sedentary activities, incorporate physical activity. Take up hobbies like swimming, dancing, hiking, biking, or joining community sports leagues to stay active and have fun.
Engaging in regular physical activity energizes us, boosts mood, and reduces the risk of chronic ailments. From a brisk walk to invigorating workouts, every step counts.
Make sure you eat when you drink alcohol even if only snacks and hors d’oeuvres are on offer.
Drink a glass of water between each alcoholic beverage 
Remember you can always catch up on sleep and workouts at the weekend
Try to get your workout done the morning of the party or at lunch time
But daily movement can help you develop better breathing habits over time
Getting active can make the muscles involved in breathing stronger, and deeper breathing means more energy 
Getting active can make the muscles involved in breathing stronger, and deeper breathing means more energy 
Spending time being active with family increases bond, and boost family moods
Physical activity helps maintain a healthy weight range, improve bidy strength and fitness, and has positive psychological effects
People who exercise regularly generally live happier lives and are less stressed than those who do not
Practice letting go
Minimize digital distractions for a calming mind
It lights up parts of your brain that make you feel pleasure and connection.
Being in and around nature often makes people think more clearly and feel more relaxed and refreshed.
Activities like coloring books, knitting , scrapbooking, and pottery offer an escape for a busy mind.
 Continue with your regular physical activity routine or incorporate fun, active holiday traditions like family walks or playing outdoor games.
People who exercise regularly generally live happier lives and are less stressed than those who do not.
Continue with your regular physical activity routine or incorporate fun, active holiday traditions like family walks or playing outdoor games.
Be mindful of impulse purchases. Take a moment to consider whether an item is a genuine necessity or a passing desire.
Physical wellness important because your body needs to be healthy so you can perform to the best of your ability in all areas of your life, including academically.
Physical activity is just one aspect of physical wellness
If you are physically active, you will reduce your stress level and will probably sleep better as well
To cultivate physical wellness you must get adequate sleep (7-9hours) every night.
Physical wellness means getting adequate sleep, eating a healthy and balanced diet, being physically active every day, and getting an annualy medical check-up.
Sedentary behaviour has been linked to many medical problems.
Building muscle helps you keep up the activities you enjoy at any stage of your life
Keeping your body at a healthy weight may help you lower your risk of heart disease, type 2 diabetes, and certain types of cancer that can result from carrying excess weight or obesity
Regular physical activity is one of the most important things you can do for your health
Being physically active can improve you brain health, help manage weight, reduce the risk of disease, strenghthen bone and muscles, and improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities
Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
Only a few lifestyle choices have as alarge an impact on your health as physical activity
Both eating patterns and physical activity routines play a critical role in weight management
Regular physical activity can also lower your blood pressure and improve your cholestrol level
Need emotional lift? Or need to lower stress after a stressful day? A gym session or brisk walk can help. Physical activity stimulate many brain chemicals that may leave you feeling happier, more relaxed and less anxious
Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep
Don’t exercise too close to bedtime, or you may be too energized to go to sleep
Physical acitivity gives you a chance to unwind, enjoy the outdoor or simplicity do activities that make you happy
Physical activity also can help you connect with family or friends in a fun social setting
Our social skills will be effective when we have a through understanding of our surroundings
It is recommended to do at least 20-40 mins everyday engaging in physical activity to stay healthy and fit
Regular physical activity helps strengthen the heart and circulation system, reducing the risk of heart disease and improving blood pressure and cholesterol levels
Physical activity helps maintain a healthy weight by burning calorie and incresing metabolism
Weight bearing activities such weight lifting and high-impact sports help maintain bone density and muscle strength, reducing the risk of osteoporosis
Physical activity can reduce stress and anxiety by releasing endorphins, which are natural mood lifters.


Learn when to say NO to avoid overextending or straining yourself

To have an easier time when travelling with your kids; book wisely, do not overpack, research about your destination, and keep calm

Do things at your own pace. Life is not a race

Signs of a toxic workplace are no clarity on roles, unending gossip and drama, high employee turnover, demotivated employees and stifled growth

You’ll give yourself your best shot at success by picking the right resolution if you set a goal that’s doable and meaningful too

Setting and enforcing boundaries, maintaining a united front with with your spouse, and not gossiping your in-laws can help in managing them

To raise a confident child, praise their efforts, allow them to express themselves, improve your self-confidence as a parent, and encourage their talents

To have an easier time when travelling with your kids; book wisely, do not overpack, research about your destination, and keep calm

Teaching your children early about their body anatomy, monitoring their online activity, and teaching them boundaries can help reduce the chances of sexual abuse

While caring for others, it is also important to find ways to care for your health

Never walk alone. Choose to involve others in your goals for support and accountability purposes

Speak up against sexual abuse, report the perpetrators, and teach men to respect women

Packing light for trips helps minimize the amount of luggage you have to carry

Working 55 or more hours per week increases the risk of stroke by 35% and heart disease by 17%

Good communication skills involve maintaining eye contact, being a good listener, and practicing proper body language

Teaching your child to be responsible can be through modeling responsibility and accountability as a parent, giving them age appropriate chores, and not rushing to bail them out of a difficult situation

Don’t approach a girl if she looks upset. Chances are if she is having a bad day, she’s not going to respond positively to getting hit on by a stranger

Visiting a new place with your kids? Always carry snacks, they will come in handy if there’s lack of shops or if there is nothing your kids will eat

Take care of yourself while caring for others

If you love you, you attract people who love you and you are to draw the line when loving others

Approach a girl you want to date. If you’ve noticed her sending several glances /smiling your way. If this happens she is interested in you and wants you start a conversation

To foster actual relationships, it is necessary to be present. Put the phone down and have an actual conversation or moment with someone

Listening to others isn’t as easy as you may think but it may help improve your relationship

To foster actual relationships, it is necessary to be present.  Put the phone down and have an actual conversation or moment with someone Having unprotected sex can lead to STD’s (Sexually Transmitted Diseases). Also, having sex with multiple partners can lead to HIV, gonorrhea, syphilis and herpes which leads you to an un-healthy way of living.

In the spirit of work wellness, colleagues should create an environment for each other’s mental wellness, physical wellness, and financial wellness Unlike the current trend of eating take-outs which are majorly unhealthy, cooking a homemade meal promotes healthy eating as well as food safety

Call a friend. People whose company makes us feel happy and loved are like medicine: they heal and restore us. Keeping in touch with such people who nurture our own hearts.

You can always close your nose and mouth with your hand or handkerchief if you happen to pass-by an environment which contains air contaminants and thus contribute to a healthy living lifestyle and avoid health effects caused by air pollution.

Call a friend. People whose company makes us feel happy and loved are like medicine: they heal and restore us. Keeping in touch with such people who nurture our own hearts.

If exercising alone bores you out, hook up with a partner or friend who is committed to exercise. The fun factor will also let you stay committed.

Ask open ended questions, encourage others to talk so you don’t have to make the idle chit chat

offer compliments generously, compliments can be a great way to open the door to a conversation

Listening to others isn’t as easy as you may think but it may help improve your relationship

Be kind, everyone you meet is fighting a hard battle

Pets are a great way to relieve stress finding a group that shares an interest with you will improve your social wellbeing

Human connection is an important part of your overall well-being but it isn’t always easy.

Participating in activities that you enjoy can help alleviate feelings of inadequacy when meeting people especially if you have just moved into a new community

Listening isn’t just about staying quiet it means really absorbing what someone else is saying

Friendship also gives children opportunities to practice more advanced social skills, like problem-solving and conflict resolutions

During conversations look interested, stay focused, and ask questions also be careful not to dominate

A good basic greeting can work wonders in building cooperation between people.

During social events hold yourself enough to be nice, kind, and open-minded, most the people like to meet someone who is genuinely interested

Avoid platitudes and cliché. Don’t say the same thing to everyone or compliment their physical appearance. Instead, focus on their personality qualities and quirks

Avoid interrupting them mid-strong or taking over them when they answer a question 

Get to know your teens. Find out what topics they are interested in and sign them up for classes

Try something outside of your comfort zone to make room for adventure and excitement in your life

 Get to know your teens. Find out what topics they are interested in and sign them up for classes

Human connection is an important part of your overall well-being but it isn’t always easy.

Live healthy, eat healthy food, get enough sleep, exercise regularly, and avoid drugs and alcohol

During conversations look interested, stay focused, and ask questions also be careful not to dominate

A good basic greeting can work wonders in building cooperation between people

See friends to build your sense of belonging consider joining a support group to make new friends

Try creating conversation even if you feel shy

Good social skills allow kids to enjoy better peer relationship

Communicate clearly how others can assist or support you

Listening is also a critical component of healthy communication 

Invite friends and family over for a special meal and take the time to meaningfully engage with one another.

Teach your teens that bullying and swearing, saying hurtful things, being disrespectful and only looking out for ones own interest are bad qualities in a friend

Social skills , sch as communication, empathy, interpersonal and listening skills, are beneficial not just to your personal life but also to your professional life

One of the best parenting tips for helping your teens develop good social skills is to set a good example with your own adults friendships

Encourage your child to ask questions that cant be answered with a yes and a no 

Find a reason to go out that excites you.

Plan conversation starter ahead of time to stay ready

Manage your expectation for family gathering 

Reflect on what is important to you during the holiday

Create friendship with friends of friends

During social event hold yourself enough to be nice, kind, and open minded, most of us like to meet someone who is genuinely interested in us.

A good basic greeting can work wonders in building cooperations between people.

Contrary to popular belief you don’t need to be brilliant , hilarious, worldly or beautiful to succeed socially

Ditch the drinks as you sharpen your social skills. Alcohol slow your brain down so you don’t think as fast or as clear as you should 

Make your online friends less virtual and more real

Stress, concerns about work, school, health, finances, or family can keep your mind active at night making it difficult to sleep

We cant be soo good at everything, accept to be corrected and you will learn a lot 

Another step toward developing your social skill is to observe your colleagues. Take notice of nonverbal communication, body language and the vocabulary they use to get a conversation going.

Practice your listening skills by maintaining eye contact, using nonverbal communication like nodding when you agree and asking clarifying questions when hearing something you misunderstand.

Its very important to understand that emotional intelligence is not the opposite of intelligence, it is not the triumph of heart over head- it’s the unique intersection of both

During conversations look interested, stay focused and ask questions

Create friendship with friends of friends

Step outside your comfort zone then refuel

Pay attention to what you generally like about a person so that you’ll really mean what you say

Practice paying attention on purpose

Try and talk to people in the office this will help eliminate stress at work

Don’t set your expectations too high or expect too much from one person

Talk to people even if you don’t need to, as you get more used to it the interaction get easier and more smooth

Connect with your community or faith based organization

The better you know yourself, the more you have to offer others

Don’t ask a  couple when will they start trying to have kids

Every person has emotions. They are part of being human.

Its very important to understand that emotional intelligence is not the opposite of intelligence, it is not the triumph of heart over head- it’s the unique intersection of both- David caruso

find ways to further conversations with friends, family and close coworkers or practice your conversation skills by asking open ended questions.

start developing your social skills in a small ways by engaging with people you interact with on a daily basis.

Social skills are competencies that facilitate communication and interaction with others in any environment

Your teens should feel free to ask you questions about making friends and pursuing romantic relationship. Your answer will help them grow.

Remind yourself of your good qualities

Plan a conversation starter ahead of time

Get involved in community activities to help you be socially engaged

Cultivate a healthy relationship with your colleagues to create a good working relationship

Communicate your thoughts, feelings and ideas while talking to someone 

Bond with your kids and be sensitive, responsive, consistence, and available to your kids. This can help you build a positive, healthy relationship with them.

The social connection might help protect health and lengthen the life

Find ways to meet other pregnant women whether through whatsapp group or prenatal yoga the support and resourses you get can help you get through ups and down of pregnancy

Go outside, sunlight improves your mood, being outside encourages you to be more active and it supplies you with vitamin D which helps your body absorb calcium

Pets are a great way to relieve stress finding a group that shares and interest with you will improve your social wellbeing

Establish some small goal for yourself create goal for yourself

Practice being polite ,showing gratitude and using good table manners

Be kind, everyone you meet is fighting a hard battle

Remember your value doesn’t lie in how your body looks.

Don’t ask a  couple when will they start trying to have kids

conversation require effort in the beginning show emotional, elaborate and ask question in return 

Accept compliments gracefully don’t deflect or give reason why you don’t deserve credit

Pay attention to what you generally like about a person so that you’ll really mean what you say

Step outside your comfort zone then refuel

Create friendship with friends of friends

During conversations look interested, stay focused and ask questions

It is well documented that when a mothers are empowered and educated their families have better nutrition

Be the excitement magnifier, the way you react when others show good news with you can either strengthen or damage relationship

Enjoying yourself can help beat stress. Doing an activity you enjoy probably means you’re good at it and achieving something will help boast your self esteem

Take an initiative and begin the conversation

Once you have interacted with someone and exchanged contact  don’t forget to call or message them

Keep it real strive to be authentic and trustworthy

Try and talk to people in the office this will help eliminate stress at work

Practice paying attention on purpose

Social skills are competencies that facilitate communication and interaction with others in any environment

Hang out with funny friends watch comedy or check out cute videos online laughter helps reduce anxiety 

Smiling while maintaining eye contact with someone will have  a positive effect on the other person

Don’t set your expectations too high or expect too much from one person

Get involved in an activity that matters to you where you’re likely to meet others of similar values and interest

Close quality relationship are key for a happy relationship

Talk to people even if you don’t need to, as you get more used to it the interaction get easier and more smooth

Connect with your community or faith based organization

Narcissist, hostility, victimization, and even abusive behavior are all red flags in the relationship 

Trust is an essential component of any healthy relationship. When lovers, friends, colleagues, or family members distruct you,, this is a big symptom of an insecure relationship

People close to you should lift you up, not tear you down

When you love someone, you want to assist and lift them up. Something needs to change if you do not feel supported by your partner, family, or friends

Narcissistic personality disorder is a psychiatric illness characterized by self-obsession and an exaggerated sense of self-importance

You can practice active listening by being curious and seeking to understand where the other person is coming from

Exercising with others provide an opportunity of increased social interaction

Don’t be so obvious, notice the small things that make someone unique so that your words stand out.

 Sending your child to themed camps is a fun way to get them involved in new social circle

Spend time with a loved ones and enjoy the moment you spent together

Plan a conversation starter ahead of time

Remind yourself of your good qualities

Have control over your emotions

Codependecy, often known as “relationship addiction” occurs when two individual rely solely on each other for emotional, psychological, and even bodily support. This distance them from their other relationship and can stifle their personal development

Accepting constructive conflict is an essential component of all relationships

Someone who is continually envious of your connection with others is more concerned with what they desire than with your happiness

Active listening: Practice active listening by giving your full attention to the speaker, maintaining eye contact, and showing genuine interest in what they have to say. This helps build rapport, understanding, and strengthens your social connections.

Empathy and understanding: Put yourself in others’ shoes and try to understand their perspective. Show empathy by acknowledging and validating their feelings and experiences. This fosters meaningful connections and promotes positive social interactions.

Respectful communication: Treat others with respect and courtesy, regardless of their background or opinions. Be mindful of your language and avoid offensive or derogatory remarks. Foster a safe and inclusive environment for everyone to feel comfortable.
 
Conflict resolution: Develop skills in resolving conflicts or disagreements in a constructive and respectful manner. Practice active listening, express your viewpoint calmly and assertively, and be open to finding mutually beneficial solutions.
Developing strong social skills at work is essential for building positive relationships, effective communication, and a thriving professional environment. 
Pay close attention when your colleagues are speaking. Maintain eye contact, nod, and provide verbal cues to show that you’re engaged and interested in the conversation.
Show empathy towards your coworkers’ challenges, concerns, and accomplishments. Understand their perspectives and offer support when needed.
A warm smile can make you approachable and friendly.
Maintain good posture to appear confident and engaged.
The better you know yourself, the more you have to offer others
Social cues and adaptability: Pay attention to social cues and adapt your communication style accordingly. Be aware of the context and adjust your behavior to fit different social settings or individuals. This helps build rapport and promotes positive social interactions.
Social cues and adaptability: Pay attention to social cues and adapt your communication style accordingly. Be aware of the context and adjust your behavior to fit different social settings or individuals. This helps build rapport and promotes positive social interactions.
Maintain a positive demeanor even during challenging times. Positivity is contagious and can contribute to a healthier work environment.
Value different viewpoints and experiences to foster a more inclusive workplace.
Offer assistance to colleagues when they need it.
Recognize and appreciate the efforts of your teammates.
Respect others’ time by being punctual for meetings and deadlines. Communicate if you need an extension or encounter unexpected delays.
Be open to change and flexible in your approach. Adapting to new situations shows your resilience and willingness to learn.
Connect with colleagues from various departments to broaden your network.
Participate in social events or coffee breaks to engage in casual conversations.
Assign age-appropriate chores that contribute to the household. This can include cleaning up toys, or helping with simple cooking tasks.
Involve your child in decorating the house for the holidays. This could include putting up decorations, arranging ornaments, and helping to plan the layout for the Christmas tree.
If you’re planning to buy gifts, involve your child in the budgeting process. Help them understand the value of money and make decisions within a set budget.
If you have a garden, involve your child in caring for it. This could include watering plants, weeding, or even planting seasonal flowers.
Maintain appropriate professional boundaries while interacting with coworkers. Avoid oversharing personal information.
Welcome constructive feedback and use it to improve your skills and performance.
Show appreciation when your colleagues help you or contribute to your projects.
If connecting with colleagues on social media, ensure that your posts are respectful and align with your professional image.
Apologizing Profesionally- Start with Thanks for…… Where you appreciate your colleague/senior for giving you an audience
Explain what went wrong and why it was wrong.
Apologize with sincerity by validating the offended parties feelings and needs.
Offer a remedy or solution to the problem being realistic on what you are able to offer.
Close with poise by asking for forgiveness and respecting their decision and response.
It’s important to be genuine, authentic, and willing to continuously improve. By fostering strong social skills, you can contribute to a positive and harmonious work environment while also advancing your own professional growth
Speak and listening  skills are vital social skills. Our ability to listen to others and respond as requires is crucial
Be the energy you want to attract 
Problem-solving skills are an essential part of our social skills. This is mainly because conflicts and disagreements will always come about as a result of our social interactions
Your ability to compromise and live with it helps you work well with others
You may be an excellent listener or speaker but lack respect and being consierate of others or the situation they are going through
Your choice of  words in any social setting must be in line with that particular context
Some circumstances dictate formality while others the opposite, your social skills should help you identify these condition and help you act accordingly
Before you can start any conversation, salutations are necessary
Eye contact and body posture are told that improve our communication. It’s therefore pertinent that we pay attention to the nonverbal gestures
People may not always be in a position to express their feelings using words but will drop physical cues that can give you a hint of how they honestly feel
Non-verbal gesture are an essential part of communication
Each social setting will dictate how we behave and communicate with those around us
Our social skills will be effective when we have a through understanding of our surroundings
Practice makes perfect, and without training our social skills, they will never develop
Physical self-care is what we often think of when we hear the term ‘self-care’
Simple everydday things also tend to your physical well-being. As a whole, your physical self-care is all about taking care of your physical health and wll-being

Call a friend. People whose company makes us feel happy and loved are like medicine; they heal and restore us

You can be a committed mother and still need your time. Let’s normalize self-care as part of the motherhood journey

Improve your emotional intelligence by responding instead of reacting to conflict, listening keenly, practicing self-awareness, and taking responsibility of your actions

Let’s normalize starting over regardless of the age, not having it all figured out, enjoying your own company, luxury living if you can afford it and taking time off to take care of you health and well-being

Volunteer time together to serve at a homeless shelter or elderly ministry by helping others is an amazing date idea that can bring bonding in a relationship

Reminder: Normalize putting your needs, values, and happiness first

Improve your body image by practicing self-acceptance, focusing on what you love about your body, avoiding the diet hype, and not comparing your body with someone else’s

To prepare your kid for the arrival of a new sibling; involve them in child preparations, talk about baby’s arrival with excitement, and be honest with them about the dynamics of having a newborn around

Indulging in self-care activities, journaling about the day, and making positive affirmations can help make a stressful day better

There is no right or wrong way to mourn a loved one. However, learn healthy ways to help you through the difficult time

Meditation during pregnancy reduces stress, boosts positive feelings, lowers risk of postpartum depression, and improves sleep

Listening to soothing music, connecting with loved ones, getting enough rest, and eating well can help improve anxiety

A cozy home results in an uplifted mood, calmness, increased productivity, and efficiency

Meditation during pregnancy reduces stress, boosts positive feelings, lowers risk of postpartum depression, and improves sleep

Giving genuine compliments boosts positivity in the recipient. For the giver, it amplifies their self-confidence and nourishes their self-esteem

Gratitude not only attracts more blessings, but is also good for physical, emotional and mental well-being

Having a jar of goodness where you get to celebrate your wins and those around you improves your spiritual, emotional and mental well-being

Psychosocial support in the case of long-term illness is important as it helps the patient cope better with the disease

Spending time with your spouse without interruption is a chance to build emotional intimacy and trust

Pain as a result of pregnancy loss is experienced by both parents. Check on the father as well even as we strive to ensure that the mother is doing fine

For a long distance relationship to work, use technology to your advantage, be committed, set rules and boundaries, and stick to a schedule

Eating oatmeal provides a serotonin boost to calm the brain and improve your mood

Separation anxiety in kids, soothing baby tips

Identify your significant other love languages; it could be through quality time, gifts, words of affirmation and touch and appreciate them #emotional wellness

Practice self-love as this will help you become a better version of yourself

Avoid victim-blaming

Learn when to say NO to avoid overextending or straining yourself.  This also minimizes the stress and anxiety that comes with it

Give yourself time to think and be calm before you say or do something you might regret

Understand what motivates you and use it to push you across the finish line

Pay attention to how you behave to certain things and how they affect you emotionally 

Strive to balance, find a healthy balance between work and play and between activity and rest

Try meditation and stay on top of stress

Protect yourself and your family from emotional torture

Give yourself some  space to think things through

Accessing employee mental and emotional health with digital tools  and communication strategies can help corporate leaders understand how to support healthy at work

Keep a mood journal and identify what you are feeling

Practice paying attention to your emotions 

The more we take charge of our emotions the less control it has over us

Sperate yourself from what happens in your surrounding 

To be emotionally healthy you are able to look at things in a  new way

Be aware of the amount of news you are watching and reading

Make it easier for employers to get organizational support before reaching a crisis point

Accepting all your emotions whether good or bad  helps you manage them

It feels a lot better to achieve our goals than it does when we set ourselves up for failure

Remind yourself of your good qualities

Our strongest emotions are usually about the past or the future

always treat others with respect and try to stay in control. If you have a tendency to emotional outbursts, practice being calm, step back and take deep breath.

Essential emotional skills for every adults. Achieve emotional regulation. Admit mistakes. Be honest. Approach anxiety. Ask for help. Be proactive. Determine and live by your own values.

Learning something new can be helpful, but do what you can and make it reasonable for yourself to achieve it

Set reasonable expectations for yourself

Make time for yourself every now and then we all need some time of our own which we usually are soo busy to find.

Life is not complete without unpleasant feelings they push us to change things for the better, solve conflict and grow as individual

When frustrated or angry a heated feeling in your body can cause you to react, don’t react quickly take a break and breath.

Find something that you are truly passionate about and are able to do very well, and turn it into a regular occupation

Eliminate interruptions and focus on what makes you happy

Practice stress management techniques to manage emotional stress

Pay attention to how you behave to certain things and how they affect you emotionally

Take responsibility for your feelings because accepting how you feel and how you behave will have a positive impact on all areas of your life

Acknowledge your emotional triggers

A great way to get a an accurate gauge of yourself is to keep a diary

Learn to look at yourself objectively

Figure out what’s important to your life, and focus on that. This could be your work, your family ,caregiving or something else

Learn relaxation method to cope with stress. This could include deep breathing, meditation and exercise.

To be emotionally healthy you can be able to look at things in a new way

Emotions connected to survival, anger, aggression, hostility, hatred, competition, fear , anxiety, worry, pain, suffering, guilt, shame, envy, and jealousy

Knowledge about yourself is self empowerment

A relationship is emotionally abusive when there is a consistent pattern of abusive words and bullying bahaviors that wear down a persons

Emotional abuse is one of the hardest forms of abuse to recognize as it can be subtle and insidious. But it can also be overt and manipulative

Emotional abuse involves controlling another person by using emotions to criticize, embarrass, shame, blame, or otherwise manipulate them.

Communicate clearly on how people can assist or support you emotionally

Building a support network will help deal with emotional abuse

Emotional management strategies: smile to make yourself feel good, get up and move on, check in with your body and smile to make others feel good

Self awareness is also about knowing your strengths and weaknesses, and what is important to you- your values or moral compass.

Ability to figure out your own emotional experience and speak openly about them prevent psychosomatic illness

Eliminate interruptions and focus on what makes you happy

Strong , healthy relationship are important through out your life they impact your mental and physical well being 

Accept that you were on the wrong and forgive yourself 

A high emotional intelligence helps you to build relationship reduce stress defuse conflict and improve job satisfaction

Trust yourself to make good decision for yourself

Feel pain and joy as fully as you can

Emotional intelligence is the ability to understand, use and manage your own emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges and defuse conflict

Channel in your thoughts and feeling to something else you enjoy doing

Develop a bedtime routine that calms you down

signs of emotional abuse, threats, excessive defensiveness, yelling and too much control

Emotions connected to survival, anger, aggression, hostility, hatred, competition, fear, anxiety, worry, pain, suffering, guilt, shame, envy, and jealousy

Knowledge about yourself is self empowerment

Emotions are the end product of past experience

Long term memory are created from highly emotions experience

Have alone time, spending time on your own help you reboot

Don’t worry about other people opinion

Stop comparing yourself with others 

Regulating what you eat can have a massive effect on your emotional state, so try your best to maintain a balanced diet

Signs of emotional abuse

Separation anxiety in kids; soothing baby tips

Tips on how dads can bond with their babies

Know your value, identify your personal values and be able to formulate it n words, our values are something that we cant lose

Spirituality is knowing who you are really and connecting with something larger than yourself

How to fall in love with the best version of yourself

Reminder for parents on what your children should see through you

How to take control of your emotions, breath in slowly, hold your breath for a count of three then let I t out slowly, consider a mantra

Aim to regulate your emotions whenever triggered 

Take a look at the impact of your emotions to your surrounding 

Protect yourself and your family from emotional torture

Lack of ability to feel positive emotions is a sign of depression

Learn to contain your emotions with out lashing out anger to everyone

Stay positive and focus on the good things in your life

Express your feelings in appropriate way, let people close to you know when something is bothering you.

Emotional abuse is a way to control another person by using emotions to criticize, embarrass, shame, blame or otherwise manipulate another person

Letting yourself feel all your emotions reduces their punch because you are not fighting and resisting and thus focusing on them

Our strongest emotions are usually about the past or the future, staying mindfully in the present keep us grounded

Emotional health means our emotions don’t dictate our actions

Separate yourself from what happens around you

If you are suffering from emotional distress its okay to ask for help

What healthy boundaries look like

Fathers help children develop social, the quality of the father-daughter relationship directly affects girls’ exposure to friends’ risky sexual behavior

The underlying goal of emotional abuse is to control the other person by discrediting, isolating, and silencing them

When emotional abuse is severe and ongoing, you can lose your entire sense of self.

The underlying goal of emotional abuse is to control the other person by discrediting, isolating, and silencing them

Ones you mastered emotional awareness, the next step is managing those emotions, particularly the negative ones- effectively.

Emotional Intelligence is the ability to monitor ones feelings and emotion, to discriminate among them and to use this information to guide ones thinking and action

Its also important to stay true to your values, and hold yourself personally accountable for any mistake

Releasing that you cant fix an abusive person is one of the best way to deal with emotional 

Learn to contain your emotions without lashing out anger to everyone

Adolescent is a period of transition both socially and emotionally

What healthy boundaries look like

Developing your child’s emotional intelligence skills also means talking about your own emotions and how you manage them

If you are emotionally distant parent, chances are that you will raise an emotionally distant kid

Spending time with your kid strengthens your parent-child bond, but that doesn’t mean you have to spend all your time with him

Increase occasions for bonding and playfulness can help foster your child’s emotional safety

Let your child know that he means the world to you, let him know that no one could ever his place

Emotional abuse can impact friendships because emotionally abused people often worry about hoe people see them and if they truly like them

The more you interact with your kid, the more you strengthen his feelings of safety

loving your child as is means creating  sense of safety

Fathers’ gender belief make more difference to a child’s aggression than mother’s gender belief

Stay connected to faily and friends they will support you through emotional mishups

Validating a child’s emotions is crucial for their emotional development-Let your child know that their feelings are valid and it’s okay to feel a certain way.

Start early and talk to kids about how to manage their emotions

Teach children how to connect with their emotions

Encourage positive self-talk: Teach your child to replace negative self-talk with positive affirmations, building their self-esteem and resilience.

Teach problem-solving skills: Help your child develop problem-solving strategies to handle difficult situations, empowering them to take control of their emotions.

Provide a safe and predictable environment: Consistency and stability can help children feel secure and less anxious, allowing them to better manage their emotions.

Encourage self-care: Teach your child the importance of self-care activities like getting enough sleep, eating nutritious food, and engaging in activities they enjoy.

Model emotional regulation: Set a good example by managing your own emotions in a healthy way. Children learn a lot by observing their parents’ behavior.

Teach coping strategies: Help your child develop healthy coping mechanisms, such as deep breathing, journaling, or engaging in physical activities, to manage their emotions.

Practice active listening: Pay attention when your child is talking about their emotions, and provide your full attention without interrupting or dismissing their concerns.

Encourage open communication: Create a safe space for your child to express their emotions and thoughts without fear of judgment.

Cherishing quality time with our loved ones not only strengthens emotional connections but also fosters a supportive environment that enhances overall happiness.

Quality sleep is the cornerstone of vitality. It rejuvenates our minds and bodies, improving cognitive function, mood, and overall health.

Let’s strive for balance, prioritize self-care, and inspire each other to lead healthier, happier lives. Together, we elevate wellness! 
Regular, honest conversations with family members create a space where you can express your feelings, fears, and aspirations without judgment.
When family members listen attentively, it validates your emotions and shows that your feelings matter.
A supportive family empathizes with your emotions, helping you feel understood and less alone in your struggles.
Knowing your family loves you no matter what can be a powerful source of emotional security.
Family members who provide encouragement boost your confidence, helping you navigate challenges with a positive mindset.
Collaborating with family to find solutions to your problems can ease your emotional burden.
Respecting your personal space and boundaries shows that your family cares about your emotional needs.
Spending quality time together strengthens bonds, creating a sense of belonging and emotional support.
A family that celebrates your accomplishments contributes to your sense of self-worth and happiness.
 In challenging moments, a supportive family offers a safety net, providing practical help and emotional reassurance
Family members can offer fresh perspectives on situations, helping you see challenges from different angles.
A family that validates your emotions helps you process and understand your feelings.
Encouraging self-care practices like mindfulness, exercise, and relaxation techniques contributes to your emotional wellbeing.
When you need someone to lean on, family members are there to provide comfort and a listening ear.
Sharing positive experiences with family members creates cherished memories that boost your emotional health.
Emotional wellness is an ongoing journey that varies from person to person 
By focusing on emotional wellness, individuals can lead more fulfilling and balanced lives.
Emotional wellness, often referred to as emotional well-being or emotional health, is an essential component of overall well-being. 
Emotional wellness encompasses various aspects of emotional life
Understanding and recognizing your emotions is a fundamental aspect of emotional wellness.
Emotional wellness entails the ability to bounce back from adversity, stress, and life’s challenges
Emotional regulation: This involves the capacity to manage and control your emotions. It means being able to express emotions appropriately and not letting them overwhelm you.
Developing resilience allows individuals to cope with difficult situations and maintain emotional stability
Emotional regulation: This involves the capacity to manage and control your emotions. It means being able to express emotions appropriately and not letting them overwhelm you.
Emotional wellness is closely tied to emotional intelligence (EI). High EI includes the ability to understand, interpret, and respond to both your own and others’ emotions effectively. It’s a skill that can improve relationships and communication.
Self-care: Engaging in self-care practices that promote emotional well-being is crucial
Effective stress management techniques can help prevent emotional burnout.
 It’s normal to experience a range of emotions, and being kind to yourself during challenging times is a key aspect of emotional well-being.
If you’re struggling with your emotional well-being, it’s important to reach out for support. This could include speaking with a mental health professional, counselor, or therapist.
Recognize the signs of stress, such as increased heart rate, muscle tension, irritability, and negative thought patterns. Understanding your triggers is the first step to managing stress.
Determine what is causing your stress
 Practicing mindfulness can help you stay present and reduce anxiety.
Focus on your breath and observe your thoughts without judgment.
When you feel stressed, take slow, deep breaths.
Regular physical activity is an excellent way to relieve stress.
Talk to friends and family about your feelings. Sometimes, sharing your emotions can provide relief and a different perspective on your situation.
Use time management techniques like to-do lists and calendars to stay organized and reduce the feeling of being overwhelmed.
Engage in hobbies or activities you enjoy outside of your daily responsibilities. Having something to look forward to can reduce stress.
Constant exposure to news and social media can contribute to stress. Set boundaries and take breaks from screens.
Saying NO is a part of establishing healthy boundaries.
Emotional self-care is a practice that acknowledges and nousishes your feelings, perceptions, and thoughts to improve your emotional well-being.
Emotional self-care activities do not ensure that you will always be happy, rather, it enables you to accept all of you to accept all of your emotions, both pleasant and sad
Emotions, by nature, enables us to interact effectively with others.
Emotions helps you to identify issues that require your attention.
Emotional self-care helps you to manage stress, along with mental health disorders like depression, and anxiety.
You don’t have to control your thoughts. You just have to stop letting them control you.
Along with your emotional well-being, setting strong boundaries is essential to safeguard your time, values, and safety
Your emotions whether positive or negative, are what make you human
Emotions, by nature, enable us to interact effectively with others
Emotions help you to identify issues that require your attention. That is why emotional self-care is important for your emotional well-being
Saying NO is a part of establishing healthy boundaries. It will give you a sense of empowerment while also actively helping you in preserving your relationship
Practice sating NO politely and without any apology
Allow yourself to left go of things that no longer serve you. Otherwise, it will hinder your growth
Forgiving yoourself for past mistakes can help you get rid of your guilt and regrets. It will also allow you to focus more on your present circumstances.
self-forgiveness is essential for moving ahead in life in a healthier way
Practicing thankfulness teaches you to see the positive in everything which is a strong habit to cultivate
Gratitude journaling is the simplest way to end your day and sleep happy
Embrace your emotions
Adopt positive lifestyle habits such as positive self-talk and develop body language. It will encourage you focus on the positive aspects of your life rather than the negative
While technology allows you to socialize, it can also sometimes make you feel bad about yourself. So instead of entirely avoiding it, try unplugging once in a while
Writing a list of things that make you happy is a fun approach to practice self-care while also staying organized
It is OK to have any situation that make you feel uncomfortable, lonely, or sad, whether it’s a party or anything else where you don’t feel like you belong
Music can be both healing and joyful. So, create a playlist that willhelp you get in the mood. It will make the time spent listening to music more meaningful
A habit of repeating your affirmations will allow you to handle nearly any unpleasant circumstances.

Reduce stress. Not everything we want we get. Therefore, we have to accept that there are things we cannot control

Engaging in regular physical activity, having adequate sleep, journaling, practicing mindfulness, and having a massage can help manage anxiety in pregnancy

The ideal worker image plays a huge role is escalating mental health issues at the workplace. It creates unhealthy expectation to prioritize your job over other parts of life

You need a holiday to distress, unwind and basically stop thinking about work for a week. Life is so busy now that we all need time to switch off

Studies have found that optimism is beneficial to your overall health, but is linked to a healthy heart and can even help ward off diseases

Walking outside or spending time in green space can reduce negative thoughts and boost self-esteem, take a nature walk

Having strong and healthy relationships can impact your mental and physical wellness

Feeling stressed? Read. Getting lost in a book can lower levels of cortisol, or other unhealthy stress hormones

The don’ts of dealing with an addicted spouse are; lying for them, covering up their addiction, and blaming or judging yourself

Smelling rosemary may increase alertness and improve memory so catch a whiff before a test or important meeting

Poor diet may not only be a reaction to feeling depressed, but may be one of the reasons triggering it. Therefore, consider a healthy diet for your mental health

Don’t shy away from speaking about mental health. It’s okay not to be okay

A beautiful day begins with a beautiful mindset

Neuroplasticity is the ability of the brain to change either through growth and re-organization. Making errors and learning when something terrible happens can help with brain plasticity in adults

Anxiety in pregnancy increases the risk of preterm birth, low birth weight, earlier gestational age, and a smaller head circumference

Mindfulness helps relieve stress, improve sleep, memory, and immune response. Consider making time to practice mindfulness every day

Steps to good mental health: Eat healthy, get enough sleep, exercise regularly, and manage stress

Self care interventions for men can help improve personal relationships, have relevant health education, and increase their intention to improve personal health

An expectant mother should consider getting help and prioritizing on her mental well-being to reduce the risk of emotional problems, conduct disorder, and impaired cognitive development on the child

Having employee assistance programs and appreciating your employees may help manage mental health issues at work

Meditation during pregnancy reduces stress, boosts positive feelings, lowers risk of postpartum depression, and improves sleep

Boost your memory by getting enough sleep, training your brain, practicing mindfulness, eating right, exercising, and meditating

Filling crossword puzzles can help improve your vocabulary, increase knowledge base, relieve stress, and boost your mood

Eating together as a family lowers the risk of disordered eating, boosts the esteem of the child and improves the child’s communication skills

Journaling offers great emotional benefits such as reducing stress and anxiety, sleeping better and improving moods

Learning a new skill each day helps in brain development, exposes one to new ideas, relieves stress, and reduces the likelihood of developing dementia

Meditation can help reduce stress, control anxiety and promote emotional health

The presence of an affectionate and supportive father helps improve a child’s cognitive ability, self-confidence, and social skills

If on the self-love or healing journey, consider progress over perfection

Instead of creating a toxic environment for your colleagues at work, be on the frontline in ensuring their mental wellness is in check

Checking in on that new mom can help in dealing with postpartum depression

Always make mental health a priority

How you start your morning determines what kind of day you are going to have

Tomorrow the sun will shine and we will try again

Stay focused by learning to be present, maintaining a healthier lifestyle, and exercising your brain

Grief can feel very lonely. Sharing your sorrow with others who have experienced similar losses can help. It would also be great to join a support group

The best sleep comes between the hours of 10pm to 2pm, which is when the highest level of melatonin are circulating in your brain

Studies have found that optimism is beneficial to your overall health, but is linked to a healthy heart and can even help ward of disease

You can show the one you love just how much you care by sharing your greatest joy and pain, this will deepen your relationship

As part of your self growth journey learn a new skill this is a fun and interactive way to improve intellectual wellness

Taking paternity leave will help father bond with the baby, a newborn baby is a challenge but when both parents share the responsibility their partnership becomes even stronger

A little progress each day adds up results

Having a good laugh which will help to ease stress promote social bonding and lower blood pressure it may also boost your immune system

Want to stay motivated? Write down a few affirmations on a Post-It note and place them on the fridge, bathroom mirror, or any place you’re sure to see them frequently. Throughout the day, repeat them to yourself. 

Daily exposure to sunlight will boost melatonin output, which also improves sleep. Sunlight helps produce serotonin to lift the mood.

Work your strength do something you’re good at to build self confidence, then tackle a tougher task

You can show the one you love just how much you care by sharing your greatest joys and pain will deepen your relationship

Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food

Research shows that habits that don’t serve us can be overcome with good intentions. For example, having a conscious intention to eat healthier snacks helps to override a habit of making poor food choices

Parents with children with Down Syndrome should look for outdoor opportunities for their kids to interact with other kids.  This will not only be fun but will help develop their social skills

Letting go of baggage and learning how to forgive is necessary for one’s peace of mind #mental wellness

Opt-out of something that’s bringing you down: A negative relationship, an optional activity that no longer provides any benefit, a tedious household chore that can be postponed, holding yet another over-the-top birthday party for your child.

If you do not check on your stress levels, chronic stress will destroy brain cells and the region where new memories take place and where old ones are retrieved. 

If you do not check on your stress levels, chronic stress will destroy brain cells and the region where new memories take place and where old ones are retrieved. 

General goals such as “exercise more” are not effective. A SMART goal is Specific, Measurable, Action-oriented, Realistic, and Timely. “I will walk 20 minutes over my lunch break on Tuesdays and Thursdays” is a SMART goal.

Seven hours of sleep a night not only helps you live longer, but also lowers your stress, sharpens your memory, and reduces cravings for junk food.

Avoiding sugar, managing stress, using healthy fats, and having high-quality sleep is among the ways of managing the hormonal imbalance

Getting plenty of sleep is important for your physical and mental health

A smile can help to lower your heart rate and calm you down

View a crisis situation as an opportunity -creative problem solving can expand your option

Men tend to derive more purpose and meaning from their work than women, meaning that the loss of a job can create a painful vacuum.

Making your own decisions in matters that relate to you personally strengthens you and give you control over your min

Avoid negative self-talk laugh at your mistake and say I’ll remember next time

Find healthier ways of sharing your feelings

Spend time with people who make you feel relaxed and good about yourself

Symptoms of depression: trouble focusing, suicidal thoughts, trouble sleeping, sad mood, Lack of ability to feel positive emotions

Seek help and support from colleagues who can fill in for you and relieve you of some workload or task that stresses you 

Teach your child to grow emotionally by showing them you are afraid to express feelings and to cope in a positive way

Normalize topics around employees mental health in the workplace and being able to identify and asses burnout risk.

Staying up late each night on social media and not getting enough sleep can lead to feeling of irritability or depressed mood the next day

Show your kid that having a mix of strength and struggle is normal for everyone

When a child is subjected to physical assault, sexual violence, emotional abuse, or neglect while growing up, it can lead to severe mental and emotional distress

Smoking, a poor diet, alcohol consumption, substance use, and risky sexual behavior may cause psychological harm. 

Your mental health is an important part of your well-being. This aspect of your welfare determines how you’re able to operate psychologically emotionally, and socially among others.

Educate yourself about mental illness

Whether its calling your academic advisor, taking to a loved one, or seeking assistance from a therapist, there is nothing wrong with asking help

Educate yourself about mental illness

Being silly and irrelevant can provide bad diffusion of tension

The world is full of harsh words and critiques. Speak kindly to yourself and don’t call yourself mean things

Caring for others is often an important part of keeping up with relationship with people close to you. It can even bring you close together

Leave your smart phone at home for a day and disconnect from constant emails, alerts, and other interruptions

Read newspaper, magazines and books to keep your brain busy

Take a course on a subject that interest you to keep your mind engaged

Signs and symptoms of mental health include; lack of sleep, drinking and drugs, lack of libido, struggling to concentrate at work place

Don’t be apologetic about you love and taking a break from things that trigger your anxiety

Find healthier ways of sharing your feelings with with the people you trust

Get extra support and help if you are struggling to cope emotionally, or physically with your pregnancy

Talk to someone close and share your problems and burdens to vent and relieve yourself of all the mental and emotional weight you have been carrying.

Lack of interest in life is a sign of mental health

When stressed take time and call your friend they will always have something to make you laugh about and make you forget your worries

A lack of sleep can leave you even more irritated and annoyed. Getting enough sleep helps you deal with mental stress

Aim to do at least 30-60mins exercise

Make time for fun. Have a favorite activity that help you unwind?

The best way to ensure you’re hitting your goal is to make them challenging but reasonable- things you can accomplish without sacrificing the other items on this list

Mental abuse also known as psychological , involves deliberately hurting someone and causing them emotional pain, or trying to control or manipulate them through verbal or non-verbal communication

A strong contribution to mental well-being is the state of a persons usual environment

When you let go of painful emotions and focus on the present moment this regulates our feelings more effectively

Spend time with a loved ones and enjoy the moment you spent together

Make connection with other expectant mothers so you can support each other and not feel alone

Take a planned staycation to disconnect from the daily demands of work to rest, rejuvenate and do other things that excite you.

Treat yourself  to some me time

After separation or divorce, your mental health may take a hit. Feeling overwhelming anxiety, stress rage and depression can last for months and sometimes, even years. But you need to deal with your emotions healthily in order to come on top of the situation.

One of the best ways to cope with negative emotional brought about by menta effects of a divorce is to seek professional help

Regular exercise can boost your self-esteem and can help you concentrate , sleep, cook and feel better

Take a planned staycation to disconnect from the daily demands of work to rest, rejuvenate and do other things that excite you

Make connection with other expectant mothers so you can support each other and not feel alone

When you mentally and emotionally separate yourself from dark forces and focus on your strengthen values, goals, and actions you begin to stop taking things personal

Keep your social life active and engage in plenty of stimulating conversation

Keep in touch with your colleagues, working in  a supportive environment is important for our mental health at work

Talk to someone right away when you have thoughts of harming yourself 

 View a crisis situation as an opportunity -creative problem solving can expand your option

Spend time with a loved ones and enjoy the moment you spent together

One of the best ways to cope with negative emotional brought about by menta effects of a divorce is to seek professional help#

Sip herb tea. All-natural, caffeine-free teas prepared from nature’s healing herbs are a perfect way to relax and recharge: choose from among Winnie’s Pure health range of health drinks

Pamper yourself with a massage or a vacation.

Laughter boosts your immune system, lowers stress, reduces pain and prevents heart disease; it’s one of nature’s best medicines for both mental and physical health. What makes you laugh?

Breathing deeply into your belly — “diaphragmatic breathing” — for just 5 to 10 minutes a day you can lower blood pressure, slow the aging process, and improve mental focus and sleep quality.

Laughter boosts your immune system, lowers stress, reduces pain and prevents heart disease; it’s one of nature’s best medicines for both mental and physical health. What makes you laugh?

The best things in life truly are free. From a quiet ocean sunset to sleeping in on a rainy day, life’s greatest simple pleasures can only be purchased if your mind is conscious of their arrival.

Encourage your child over the age of three to make friends. Children learn important social skills. Set an example – demonstrate good social skills such as empathy, consideration, communication and sharing when you interact with people

A happy and fulfilling life is a life that is shared with people that you enjoy being around the most. Cherish those relationships and treat your friends as you would like to be treated.

To create a mental, physical and emotional balance in your body construct a schedule of all the things that you will be doing throughout the day.

You can add more years to your life by keeping a positive attitude about aging and continuing to fee useful and happy. 

Scientists found that people who read a printed version have an easier time remembering story details. Things like holding the book, turning the pages, and touching the paper may contribute to better mental reconstruction of the book’s plot.

Call a friend. People whose company makes us feel happy and loved are like medicine: they heal and restore us. Keeping in touch with such people who nurture our own hearts.

Call a friend. People whose company makes us feel happy and loved are like medicine: they heal and restore us. Keeping in touch with such people who nurture our own hearts.

Get enough quality sleep.  Poor sleep can drive insulin resistance and reduce physical and mental performance.  It is also a risk factor for future weight gain and obesity

Eating as a family not only helps improve the health status but also creates a safe environment that assures us that we can air out our problems and they can be solved

Bond with nature. When you spend time with flowers, butterflies, and trees, you connect in the most intimate way with the earth; walking on the ground barefoot balances out the bodies energies this is very soothing especially when under stress.

Working in bed can make getting to sleep harder. Keep your work space separate from your sleep space to keep insomnia at bay. So don’t work in bed.

Treat yourself  to some me time

Spend time with people who make you feel loved and good about yourself

Being mentally healthy during childhood means reaching developmental and emotional milestone and learning healthy social skills and how to cope when there  problem

Mentally healthy children have a positive quality of life and can function well at home , in school and in their community

Watch question and answer games on television and participate with the contestant helps keep the mind engaged

Take a break every now and then it helps reduce anxiety

Lack of quality sleep as been linked to poor decision making, overeating and even chronic diseases

What separates the subconscious mind and the conscious mind is the analytical mind

What separates the subconscious mind and the conscious mind is the analytical mind

Don’t be a victim of your environment

When people really feel that you really care about them, they will be more receptive to you and will respect you more

Complementing people even strangers, significantly improves your own quality of live in very many ways

Talking about your feelings can help you stay in good mental health and deal with times when you feel in trouble 

Doing something that you are good at builds your self-confidence

Don’t be a victim of your environment

What separates the subconscious  mind and the conscious mind is the analytical mind

Take a break every now and then it helps reduce anxiety

Watch question and answer games on television and participate with the contestant helps keep the mind engaged

Causes of mental health; childhood trauma, social isolation, unemployment, social isolation, bereavement

Mentally healthy children have a positive quality of life and can function well at home , in school and in their community

It may be hard to remember with so much to do, but its important to set aside time to spend responsibly with friends

Don’t stress if you cant achieve everything all at once. 

Exercise you brain by learning new things every day.

To create a mental, physical and emotional balance in your body construct a schedule of all the things that you will be doing throughout the day.

You can add more years to your life by keeping a positive attitude about aging and continuing to feel useful and happy.

Scientists found that people who read a printed version have an easier time remembering story details. Things like holding the book, turning the pages, and touching the paper may contribute to better mental reconstruction of the book’s plot.

Brain training and lifestyle changes may be overwhelming. Don’t try to change everything at once. Start slow by choosing one thing at a time.

“The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live the present moment wisely and earnestly.” 

“To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” 

Sleep has been advocated for better mental performance; however, it is important to note that a good sleeping posture is encouraged to reduce spine problems

Lack of sleep will keep you tired making it harder for you to concentrate on your work. So make sure to get a good night’s sleep for eight hours minimum and put away your phones and laptops for better quality of sleep. 

Take time to meditate on positive things as this will help improve your outlook of the day as well as improve self-confidence

To foster actual relationships, it is necessary to be present.  Put the phone down and have an actual conversation or moment with someone

A good support system for post-partum mothers is important as it contributes to reducing post-partum depression

Prioritization of the daily tasks will help reduce feeling overwhelmed as well as stress

Finding a work/life balance is important as it minimizes the risk of one overworking

Going back to school? Help your kids feel in control by being prepared yourself when it comes to uniform, stationary and sports equipment. Obtain the stationary requirements list and your child with you to make the purchases or get them involved with labeling everything once you bring them home.

Accept where you are right now and stay positive with your intentions of making healthier choices. Create a mantra or positive affirmations to cheer yourself on instead of tearing yourself down by focusing on the negatives.

Prioritization of the daily tasks will help reduce feeling overwhelmed as well as stress

A good support system for post-partum mothers is important as it contributes to reducing post-partum depression

Bond with nature. When you spend time with flowers, butterflies, and trees, you connect in the most intimate way with the earth; walking on the ground barefoot balances out the bodies energies this is very soothing especially when under stress.

Reduce stress-  Not everything we want we get. We have to accept that there are things that we cannot control. Managing time is also of great importance too. We must allow ourselves enough time to get things done. Set a time during the day for relaxation.

Managing one’s physical and emotional health is necessary for improving the Quality of Life as well as the immunity among HIV positive clients

In the spirit of work wellness, colleagues should create an environment for each other’s mental wellness, physical wellness, and financial wellness

Sleep has been advocated for better mental performance; however, it is important to note that a good sleeping posture is encouraged to reduce spine problems

Stress that continues without relief can lead to a condition called distress — a negative stress reaction. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping

Eating right, getting physically fit, emotional wellness, spiritual wellness and prevention are all apart of creating a healthy lifestyle. Since the entire YOU, meaning all aspects of one’s self, must work in harmony to achieve wellness, you need to put balanced energy into each aspect of yours.

To experience good sleep, avoid exposure to bright lights in the evening, which may disrupt your production of the sleep hormone melatonin

Accept where you are right now and stay positive with your intentions of making healthier choices. Create a mantra or positive affirmations to cheer yourself on instead of tearing yourself down by focusing on the negatives.

Take every opportunity life presence to create your own

As an employer create an environment of open communication

Exercising can  help eliminate low mood, anxiety, stress and feeling tired and lazy

Get plenty of sleep it is important for your physical and mental health

Epileptic clients should try as much as possible to avoid what triggers their attacks such as flashing lights

Don’t  ask a couple when will they start trying to have kids

Allow yourself to make mistake so you can learn and grow from them 

Take breaks from the news and social media to stay mentally healthy 

Pause breath and reflect

Don’t reject your fears, understand them this can really help your mental health

Try to eat balanced diet, certain food deficiency can give you low mood

Being mentally healthy during childhood means reaching developmental and emotional milestone and learning healthy social skills and how to cope when there’s problem

Protect your energy. Its not rude or wrong to remove yourself from situation or the company of people who are draining you.

Reach out for help if you need one

Keep to a healthy routine 

Sleep is when our bodies naturally detoxify and rest

One of the most important ways to keep yourself mentally healthy is to recognize when you are not feeling good and to know when to ask for help

Do something you enjoy try to make time for doing the fun things you enjoy

Try to eat a balanced diet, certain minerals deficiencies can give us a low mood

Try and find time for doing the fun things you enjoy

Manage stress know what triggers your stress and how to cope with it

A little progress each day adds up to big results

Connect with friends and close family go for lunch date and dinner we need positive connection with other people

Lack of quality sleep as been linked to poor decision making, overeating and even chronic diseases

Being mentally healthy during childhood means reaching developmental and emotional milestone and learning healthy social skills and how to cope when there’s problem

Spend time with people who make you feel loved and good about yourself

Skipping exercise or eat unhealthy food worsens mental health

Take time to meditate on positive things as this will help improve your outlook of the day as well as improve self-confidence

Parents with children with Down Syndrome should look for outdoor opportunities for their kids to interact with other kids.  This will not only be fun but will help develop their social skills

When you are grieving it is necessary to face your grief and actively deal with it. Ignoring your pain or keeping it from surfacing will only make it worse in the long run

Develop a daily meditative practice or participating in yoga to help mange epilepsy

For better sleep go to bed at the same time every night for a week

To enhance your wellbeing at work read about different types of personalities in the workplace and how to deal with them

Down syndrome is a genetic condition. It’s detected at birth or during pregnancy with genetic testing. If you have a baby with Down syndrome, you’ll need to care for, talk to, play with, and love him or her like any other infant.

Lack of sleep influences your mood, which can affect how you interact with others. Sleep helps you think more clearly, have quicker reflexes and focus better

Going back to school? Help your kids feel in control by being prepared yourself when it comes to uniform, stationary and sports equipment. Obtain the stationary requirements list and your child with you to make the purchases or get them involved with labeling everything once you bring them home

Lack of sleep will keep you tired making it harder for you to concentrate on your work. So make sure to get a good night’s sleep for eight hours minimum and put away your phones and laptops for better quality of sleep

Ways to reclaim your mental health; worry less about what everyone thinks, embrace your weirdness, strike up a conversation with a total stranger, find a metaphor that capture what you’re going through

Ways to cope with stress: spending time nature, making time for relaxation and hobbies

Don’t use caffeine, alcohol, cigarette or food for emotional support get a valid solution

Unemployed men are often stigmatized by society which can negatively affect social inclusion and self esteem

Practice forgiveness even if its just forgiving that person who cut you off during your commute. People who forgive have better mental health and report being more satisfied with their live

Ways to give yourself space: try taking  a walk, talking to loved one, watch something you like, spend time with your loved one

Get enough sleep because part of what leads to burn out is sleep deprivation which could be also be harmful to your health

Warning signs of mental: social withdrawal, extreme changes in moods, long lasting sadness, excessive anxiety and dramatic changes  in sleeping pattern

Go easy on yourself. Its often easy to forgive loved ones for forgetting to finish a task or misremembering an appointment

Eat right and exercise. Meal planning and setting scheduled time to exercise can be great ways to get into a routine

Mental abuse can be hard to recognize than physical abuse but it is just as harmful as physical abuse, and may lead to emotional scars and health issues

Children who grow up in abusive or violent households may believe that it’s a normal way for family members to treat each other and in turn display abusive and violent tendencies in school or in intimate relationship as adults

Mental health can affect your self esteem concentration, stress level, ability to sleep, mood, and ability to function

When you let go of painful emotions and focus on the present moment this egulates our feelings more effectively

When depressed avoid alcohol and recreational drugs. It may seem like these make you feel better. But they can acrtually make it harder to treat your depression

Try ways to fight stress like meditation and yoga

Spend time with family and friends. Think about joining a support group. Do things that keep you connect to others.

Go outside at lunchtime and take a short walk around the block 

Just spending time around plants eases stress for many people

Self esteem is how much you value and feel positively about yourself. Helping a plant grow is a big feat. When you see your work pay off with healthy plants, your sense of pride gets boost.

Gardening can change how well you pay full attention to a single activity. 

If you struggle with staying focused on task, conversations, or topics in your daily life, gardening can help you learn to concentrate on what’s right in front of you without getting distracted.

Gardening with other at a community garden or other group setting takes teamwork to achieve shared goals

Being part of a large group can benefits your mental health by increasing your social connection and your support system

You don’t need to own land to start gardening. Plenty of plants grow well indoors in pots or planters

Gardening can make you feel more peaceful and content. 

Avoid alcohol and recreation drug. It may seem like these make you feel better. But they can actually make it harder to treat your depression.

Find ways to handle stress and improve yourself esteem

Take good care of yourself. Get enough sleep, eat well, and exercise regularly 

Reach out to family and friends when times get hard

Other ideas to prevent depression involve medicine, lifestyle changes, and nutrition.

Depression doesn’t target any specific group of people or personality type. Anyone can develop depression

Depression can involve sadness and feeling upset but its symptoms go beyond that

Know yourself. Pay attention to the things that seem to make your symptoms worse. Keep notes and tell your doctor or therapist about

Don’t make big life decisions on a day when you’re feeling down

Talk to your therapist or doctor about medicine that can stop depression from coming back

Many people with parents, siblings, or other close relatives with depression do not have the condition themselves.

Depression can develop at any age, even during childhood

Contributing factors of depression: -certain medications -co-existing mental health condition -traumatic events -substance use -chronic physical illness -gender identity -poor diet and nutrition -Chronic stress -personal  traits

Depression is a common mental health condition that affect millions of people around the word- kids, teens, all genders and all personal types.

Common symptoms of depression: -increased anger or irritability -difficulty concetration -sleep issues, including insomnia -loss of self-confidence -isolating or withdrawing from loved once -low energy -unexplained aches or pains 

Types of depression: -Major depression disorder -Persistent depressive disorder -Postpartum depression -premenstrual dysphoric disorder

Teach empathy: Help your child understand and recognize emotions in others, and encourage them to be kind and considerate.

Educate yourself about depression: Learn about the symptoms, causes, and treatment options for depression. Understanding the condition will enable you to be more empathetic and supportive.

when a person is depressed they need someone to who can listen to them : Allow the person to express their feelings without judgment or interruption. Sometimes, simply being heard can be incredibly therapeutic.

Depression can make even basic tasks challenging. Offer to help with daily chores or errands to ease their burden.

Check in on a person  regularly, even if it’s just a text or phone call. Let them know that you care and are there for them.
 
If you notice any signs of suicidal thoughts or self-harm, take them seriously and seek immediate professional help or contact a crisis hotline.
 
Support those with mental health by helping them in adopting healthy lifestyle habits like regular exercise, a balanced diet, and enough sleep. These 
factors can positively impact mood and overall well-being.
Depression is not a choice, and blaming the person or making them feel guilty will not help. Offer understanding and kindness instead.
Recovery from depression takes time, and there may be ups and downs along the way. Offer your ongoing support without expectations of immediate improvement.
Encourage them to participate in activities they once enjoyed, even if their depression makes it challenging. Participating in enjoyable activities can help lift their mood.
When interacting with someone who is experiencing depression, it’s important to be mindful of the words and phrases we use. Certain statements, even if well-intentioned, can be hurtful or unhelpful. 
You don’t say “It’s all in your head”: This statement invalidates their struggles and suggests that their feelings are not real or significant.
offer a listening ear, understanding, and encouragement to seek professional help. Be patient and supportive, and let them know that you are there for them without judgment. 
 Establish clear boundaries to protect your mental and emotional well-being. Recognize what behavior is toxic and unhealthy for you, and communicate your boundaries calmly and assertively. Be consistent in enforcing these boundaries.
Talk to friends, other family members, or a therapist about your experiences with your toxic parents. Having a support network can help you feel understood and provide valuable perspectives.
 Take care of yourself physically, emotionally, and mentally. Engage in activities that bring you joy and relaxation, and prioritize your well-being.
Creating an environment conducive to quality sleep is essential for overall well-being
 Establishing healthy sleep habits, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment, greatly influences the quality of your rest.
 Incorporating pure chamomile tea as part of your wind-down routine can be a game-changer. 
Chamomile’s natural soothing properties have been cherished for centuries, promoting relaxation and tranquillity, ultimately preparing you for a restful night’s sleep.
 Learn healthy coping mechanisms to deal with stress and emotions caused by interactions with toxic parents. This might include mindfulness, meditation, exercise, or creative outlets.
A therapist or counselor can provide valuable guidance and support in dealing with toxic family dynamics. They can help you process your emotions and develop healthy coping strategies.
Surround yourself with positive and supportive people who uplift and empower you. Create a chosen family of friends and loved ones who respect and value you.
 Understand that you cannot change your parents’ behavior or attitudes, but you can change your responses and approach to the situation.
When you need to address issues with your parents, use assertive communication techniques. Express your feelings and needs clearly and calmly, avoiding blame or accusations.
Forgiveness doesn’t mean condoning toxic behavior, but it can help you release the emotional burden and find closure. Remember that forgiveness is a personal choice and might take time.
 Engage in self-development activities and seek healing from past traumas or emotional wounds.
If interactions with your toxic parents are consistently harmful, consider limiting or distancing yourself from them. It’s okay to prioritize your well-being and limit exposure to negativity.
Cultivating a kind inner voice:
Notice your negative self-talk. By doing this, you will be able to adopt a better approach to dealing with your setbacks. Detach yourself from negative self-talk once you’ve noticed it.
 Take a moment to adopt a positive perspective on your setbacks. This can be difficult at first but with enough practice it will prove to be an essential skill. 
A positive outlook on setbacks not only helps you cope with the emotional toll that comes along with failure, it also gives you the motivation to keep moving forward.
Acknowledge the effort you invested to achieve the goals you’ve achieved already. 
Think about how challenging the task was and what you have accomplished so far. Give yourself credit where it’s due. 
We are often so focused on the end goal that we rarely notice how high we have set the bar. When we choose self-compassion, we are acknowledging how far we have come in contrast to how far we must go to get there. 
Visualize what your highest self would do in your shoes. An easy way to do this is to picture what the ideal version of you would say if faced with similar circumstances.
A good mental attitude is important
 Tips on how to journal for mental health- Choose a suitable time of day to journal. It can be convenient to have a set time of day but flexibility is inevitable.
Start by expressing your feelings and naming each one. Follow this by observing thoughts and patterns that may characterize you.
Start small by choosing a subject of your choice perhaps the days events. Write for a few minutes.
Express what you want from life and your feelings. Be open to whatever passes through your mind.
Do not worry about grammar. Express yourself freely.
Start by expressing your feelings and naming each one. Follow this by observing thoughts and patterns that may characterize you.
Start small by choosing a subject of your choice perhaps the days events. Write for a few minutes.
Express what you want from life and your feelings. Be open to whatever passes through your mind.
Do not worry about grammar. Express yourself freely.
Choose a medium that suits you, be it an application or pen and paper.
 
Negative emotions are part of the process. In case of anger accept its presence. You can take a break and resume later. The entire process is supposed to help you learn more about yourself.
 
Men may also be more likely to use alcohol and drugs to cope with their depression rather than talking ab out it
.
Someone who is experiencing mental health may find it hard to reach out, so try keep in touch . A text message or phone call could make a big difference
 
Help someone with mental health to get help. Reassure the, it’s okay to ask for help and that support is out there
 
Take care of yourself. Looking after someone else can be hard, so make sure you consider your wellbeing too
 
Signs of depression and anxiety in men: irritability and anger, becoming more reserved and talking less, changes in eating habits, changes in sleep patterns, avoid social activities an hobbies they enjoyed.
 
Anxiety can present with symptoms like: Racing heartbeat, shortness of breath, difficulty sleeping, social anxiety.
 
Factors contributing to poor mental health; Social isolation, lack of physical activity, overeating junk, major life stressors, such as job loss, divorce, finacial issues, illness the death of a loved one, a move or a new job
 
Help your child set achievable goals for the holiday break, such as reading a certain number of books, learning a new skill, or completing a creative project.
 
Work on developing time management skills. Create a simple schedule or routine for the day, including designated times for chores, play, and learning activities.
 
Spend some time in nature, try active relaxation. Think of somewhere else
 
Try guided meditation. Get creative
 
Prioritize sleep: Getting enough quality sleep is crucial for teenagers. Aim for 8-10 hours of sleep each night to support growth, cognitive function, and overall well-being. Establish a consistent sleep schedule and create a calming bedtime routine.
 
Activities like coloring books, knitting , scrapbooking, and pottery offer an escape for a busy mind
 
When you find your mind racing full-speed oe spiraling down a rabbit hole, change your focus
Jounaling is mindfulness in motion. It shines a spotlight on the invaluable things in your life that you might always recognize
Journaling canbe a great pressure releasing valve when we feel overwhelmed or simply have a  lot going on internally: write three things you’re grateful for, write the story of your life in six words, write three wishes you have 
Writing about deepest thoughts and feelings may contribute to: lower blood pressure, improve mood, and greater well-being
Jotting down your thoughts, creates space and distance to consider them in a more objective way 
Journaling provides a way to process emotions, in a safe, contained spaces.
Journaling can help you figure out your next step
Writing down your thoughts and feelings about a situation is the first step in understanding how best to proceed 
Your anger is a sign that you need to set stronger boundary with someone. 
Seeing your concern, question, and emotions in black and white gives you a clearer pcture of your needs.
When we write, we learn our preference, pain points, fears, favorites, and dreams
Journaling provides a much needed pause to help us reconnect to ourselves and discover who we are
 Benefits of journaling: It can reduce anxiety, it helps with brooding, it create awareness, it regulate emotions, it encourages opening up, and it can speed up physical healing
Neem is known for its antibacterial properties. Hence, this herb fights bacteria and prevent acne from happening on your skin
Pratice the concepts of self-care, compassion, and self-acceptance daily
Emotions quickly condense an experience, andevaluate it to inform our decision . So we can rapidly respond to the situation
Emotional self-care is a practice that acknowledge and nourishes your feelings, perceptions, and thoughts to improve your emotional well-being
Emotional self-care activities do not ensure that you will always be happy, rather, it enables you to accept alll of your emotions, both pleasant and sad
Self-love is caring for and valuing yourself. Its about treating yourself with kindness, compassion, and respect
When you love yourself, its hard to believe that someone else could love you
When you have a deep sense of self-love and know your worth. You can attract a partner who truly value and respect you
Self-love helps you build confidence, set healthy boundaries, and have better relationship
Self-love can help you identify red flags when you know what you’re looking for in a partner and avoid toxic relationship
When you love and take care of yourself, it helps you attract a partner who truly values and respect you
Also, therapy, journaling, and mindfulness can help you work through past traumas and develop a deeper understanding of yourself 
Finally, surround yourself with positive and supportive people
People who lift you up, inspire and encourage you to be the best version of yourself
Developing self-love takes time and conscious effort. Its something you build overnight or over a week or month. 
Make self-love a priority in your life 
Prioritize self-care to manage stress during the holiday season. Stress can sometimes lead to unhealthy eating habits.
Take a break. Focus on your breathing. Listen to music 

Nurturing your spiritual wellness encourages you to be compassionate, loving, forgiving, and joyful

Spirituality is knowing who you really are and connecting with something larger than yourself

Take time to meditate this helps you explore your spiritual core

 While managing your time and daily task can be hard, it is crucial to devote time to connecting with yourself

Meditation- Meditation has been linked to a variety of health benefits. It has been linked to changes in metabolism, blood pressure, brain activation, and other bodily processes.

Look for deeper meaning, this helps you analyze the occurring patters in your life and help you have control over your destiny.

Purpose can guide life decisions influence, behavior shape your goal offers a sense of directions and great meaning

Develop the happiness habit. Always look at the bright side of life and strive to see the good , funny and positive in everything

Be grateful for your future

Acknowledge the fact that you are a spirit with a physical body not a physical body with a spirit

While managing your time and the daily task can be hard, it is crucial to devote time to connect with yourself

Keep a journal, the act of writing can help you process your emotions, increase your awareness and give you a non – judgemental space to express your feeling in the moment

Learn to make your mind quiet  through concentration exercise and meditation

Exercise your willpower and decision-making ability, even in small everyday matters.

In order to discover our purpose in life, don’t we first need to find ourselves and understand who we are at the core?

Look often into your life and into your mind try to find out what is it that makes you feel conscious and alive.

You have a strong lesson, remind yourself regularly of the importance of these changes and your motivation to adopt

Note your habit and return to the value you are working on to take s a step forward

  Sometimes it’s the pain that leads you to your recent purpose

Take time and reflect on your spiritual time

Spare some time to evaluate your time with God

Building spiritual awareness through journaling

Having a spiritual element in our lives may help us heal when suffering from a physical or mental condition

Give thanks to the universe for everything you own and for everything you get to accomplish          

Gratitude affects our consciousness in the same way that windshield wipers affect the windows of our car in a blizzard

Once we have a specific goal in mind and know what we want to improve about ourselves it’s helpful to ask for God’s assistance and pray daily for spiritual well-being

Practicing gratitude as a form of prayer is a very easy and immediately and thank God for all your blessings

Gratitude affects our consciousness in the same way that windshield wipers affect the windows of our car in a blizzard

Having a spiritual element in our lives may even help us heal when suffering from physical or mental condition

The purpose of spiritual and religious life is to support and advance the exploration and expression of spiritually, religious life, faith-traditions, values and philosophies of life within the context of higher education.

The purpose of spiritual and religious life is to support and advance the exploration and expression of spiritually, religious life, faith-traditions, values and philosophies of life within the context of higher education.

Having a spiritual element in our lives may even help us heal when suffering from physical or mental condition

Read spiritual and uplifting books to make you more diverse

Listen to your heart and live by your principles

Be fully present in everything you do 

In order to improve your spiritual health, you need to first reflect about what thoughts, habits or vice might be harming your soul

Prayers will have a positive influence on ourselves and our surrounding, it may take sometime for us to fully realize the influence that it has

Once we have a specific goal in mind and know what we want to improve about ourselves, its helpful to ask for Gods assistance and pray daily for spiritual well-being

Prayer gives us a clarity and guidance for any problems we may be facing and uplifts and strengthen our souls.

Spiritual growth enhances our ability to deal with lifes ups and down and bounce back from those difficult experience.

Acknowledge that you are spirit with a physical body not a physical body with a spirit

In order to have a healthy spiritual life, you have to diagonise and cure your spiritual disease that contribute to the degradation of the world around you.

Once we have a specific goal in mind and know what we want to improve about ourselves, its helpful to ask for Gods assistance and pray daily for spiritual well-being

Showing tolerance, patience, tact and consideration for others makes you a better person and expands your awareness and consciousness beyond the ego

We turn to prayer because it is the most personal way to experience God, to encounter him and grow in knowledge of him

Allow yourself and those around you the freedom to be who they are

See opportunity for growth in the challenges life brings you

Be grateful for your future

Track gratitude and achievement with a journal. Include 3 things you were grateful for and 3 things you were able to accomplish each day

Two are better than one. I am a divine companion

Always look at the bright side of life and strive to see the good, funny and positive in everything. This will help you develop a  happy state of mind.

I meditate on the word day and night. I am always on my divine path

A simple smile can make someone’s day, a sorry can help, thank you have a different notion altogether in a situation 

The greatest commandment is love your God with all your heart and with all your soul and with all your mind

Believe it or not, thoughts change into reality. And, what you perceive as reality depends on your perspective

It is much bigger to forgive than carry the burden of blame and to move on

Gratitude is a powerful emotion and must be said again and again to bring in the fresh air of positivity

True forgiveness, moreover, requires both attention and intention. When done correctly, it is one of the most freeing sensations there is like an invisible weight has been lifted

Giving love is caring and affectionate emotions that accelerates the healing process

Be grateful for your future

The purpose of life is not to be happy, it is to be useful, honorable, and compassionate about everything you do

Before forgiving someone you are required to fast acknowledge that wrong was done and that you are sorry. By virtue of acknowledgement you make it possible to find it in your heart to forgive someone else, or yourself.

Ho’oponopono prayer is an ancient Hawaiian practice for forgiveness and reconciliation. It set s to translate to make  things right in your relationships with all around you

Goals for your spiritual wellness; explore your personal values, question and clarify your values, search for meaning in your own life.

Having a clear sense of right and wrong, and acting accordingly is part of spiritual wellness

Spiritual wellness is defined as expanding a sense of purpose and meaning in life, including ones moral and ethics. It may not involve religious activities

Gratitude is an emotion that must be said repeatedly to bring in the fresh air of positivity

Ho’oponopono reminds us that everything happening to you right now is happening inside us.

If there is anything you no longer want or need, don’t ditch it, re-home it!

Being able to practice forgiveness and compassion in life is a sign of spiritual wellness

True forgiveness, moreover, requires both attention and intention. When done correctly, it is one of the most freeing sensations there is like an invisible weight has been lifted

Gratitude is a powerful emotion and must be said again and again to bring in the fresh air of positivity

Giving love is caring and affectionate emotions that accelerates the healing process

I am responsible for anything that has ever happened to me, or anything wrong that I’ve witnessed

Gratitude is an emotion and must be said again and again to bring in the fresh air of positivity

Believe it or not, thoughts change into reality. And, what you perceive as reality depends on your perspective

It is much bigger to forgive than carry the burden of blame and to move on

The truth is there are two sides of a coin in one coin

My body is saturated with the holy spirit.. I am divine

I live fully. I am present this moment

Convincing is useless. I am light and salt

Building spiritual awareness through journaling 

Prayers give us clarity  and guidance for any problem we may be facing and uplifts our soul

Prayers will have a positive influence on ourselves and our surrounding.

Always look at the bright side of life and strive to see the good, funny and positive in everything. This will help you develop a  happy state of mind.

A knowledge that you are spirit with a physical body not a physical body with a spirit

I give love to all. I receive love from all. I am love

Life is an experience. I divinely make my experiences

Spirituality involves the recognition of a feeling or sense or belief that there is something greater than myself.

You have kept your promise, Lord, you and you are good to me, your servant

Look often into yourself and into your mind and try to find out what is it that makes you feel consicous and alive

If you are struggling to connect with your spiritual side talk to a pastor or a chaplain

Keep a journal ,the act of writing can help you process your emotions, increase your awareness and give you a non – judge mental space to express your feeling in the moment

You do not write your life with words, you write it with actions

Daniel fast is a partial fast, meaning that some foods are permitted and others are restricted

Fasting does bring us into an experience where our hearts are more open to what the lord wants to show us for our individual lives

Fasting spiritually is about giving up something you seek satisfaction from in order to seek God for help in your life

Spiritual fasting is seeking breakthrough and awakening from God while abstaining from the things of the world used to dull your senses

Seeking God is always powerful. Humbly seeking God  is taking powerful to the next level

When you choose to give up something you seek satisfaction from, you are humbling yourself before God.

Spiritual fasting is powerful and leads to breakthrough, whether that’s spiritual break though, financial breakthrough, and awakening

Fasting confirms our utter dependence upon god by finding in him a source of sustenance beyond food

Fasting cleanses the soul, raises the mind, subjects one’s flesh to the spirit, renders the heart contrite and humble, scatter the clouds of concupiscence, quenches the fire of lust, and kindles the true light of chastity

Self control is a necessary character strength. It is the virtue that helps us stay in control to keep our cool

Moral failure are generally attributed to lacking the virtue

My peace  resides within me

I am the creator of my life and I a going to be really creative through my visualization power

Feasting is creating an appetite for God. It’s a way to lean on Him with purpose and intention during set period

Praying while fasting  position is victoriously

We can fast from; social media, television, food, sex, and/or negative mindset

Spiritual teaching is a kind of teaching that seeks to attain higher levels of awareness and meaningfulness of life, which, regardless of the content of education, is the same path of development of ultimate goals that lead spiritual awakening

We gain wisdom and guidance through fasting. We are able to discern the will of God through fasting and deep prayer

Sometimes we don’t  hear his voice clearly with all the noise around us and fasting gives us the sensitivity we need to hear him

Fasting increases the power of our prayers

Spiritual fasting should be done in secret

A fast is a spiritual practice that helps you purposefully connect with God by removing something from your life often practiced by removing food

Fasting strengthens your spirit to resist temptation

Lead by example: Cultivate your own spiritual awareness and practice. Live your life in alignment with your values, principles, and beliefs. Your authenticity and commitment to your spiritual journey can inspire others and serve as a positive example.

Create a safe and non-judgmental space: Offer a safe and supportive environment for individuals to express their thoughts, questions, and experiences without fear of judgment or criticism. Practice active listening and hold space for their spiritual exploration.

Encourage self-reflection: Help others explore their inner selves by encouraging self-reflection. Encourage journaling, meditation, or other contemplative practices that allow them to delve deeper into their thoughts, emotions, and beliefs. Ask thought-provoking questions to stimulate introspection.

Offer resources: Share books, articles, podcasts, or other resources related to spirituality and personal growth that have resonated with you. These resources can provide new perspectives, insights, and inspiration for others to explore and deepen their spiritual awareness.

Clear and effective expression: Express your thoughts and ideas clearly and concisely. Use appropriate vocabulary and maintain a confident and friendly tone. Avoid interrupting others and give them space to express themselves.

Self-reflection: Take time for introspection and self-reflection. Assess your values, beliefs, and life goals. Understanding yourself better can lead to a deeper connection with your spirituality.

Seek guidance from spiritual teachers: If you feel the need for guidance, consider seeking the mentorship of a spiritual teacher or guru who resonates with your beliefs.

Embrace challenges and learn from them: View life’s challenges as opportunities for growth and learning. Embracing difficulties with resilience and a positive attitude can deepen your spiritual understanding.

Seek guidance from spiritual teachers: If you feel the need for guidance, consider seeking the mentorship of a spiritual teacher or guru who resonates with your beliefs.

Practice forgiveness: Work on forgiving yourself and others for past mistakes or hurt. Letting go of grudges can lead to emotional healing and spiritual growth.

Gratitude practice: Cultivate gratitude by regularly acknowledging and appreciating the positive aspects of your life. Gratitude can deepen your spiritual connection and lead to a more positive outlook.

Nature and solitude: Spend time in nature and seek solitude. Being in natural settings can foster a sense of awe and wonder, helping you connect with something greater than yourself.

Prayer or contemplation: Engage in prayer or contemplation, depending on your beliefs. It can be a way to communicate with a higher power or simply to find solace and clarity.

Meditation and mindfulness: Practice meditation to quiet your mind, increase awareness, and cultivate a sense of presence in the present moment. Mindfulness can help you feel more connected to yourself and the world around you.

Engage in acts of kindness and service: Helping others and practicing compassion can bring a sense of fulfillment and deepen your connection to humanity.

Prayer is a personal and individual practice

Keep a prayer journal: Write down your prayers, thoughts, and reflections in a journal. This practice can help you track your spiritual journey and provide a space for personal growth.

Attend spiritual gatherings: Participate in religious or spiritual gatherings to pray with others. Community prayer can create a sense of unity and reinforce your spiritual commitment.

Spiritual growth often goes hand in hand with self-care. Encourage your friend to prioritize their well-being through practices that resonate with them.

Some spiritual topics may be deeply personal. Respect your friend’s boundaries if they prefer not to discuss certain aspects.

 Take the initiative to learn more about their spiritual beliefs and practices. This demonstrates your genuine interest and willingness to understand.

Be present and mindful when spending time with your friend. Show that you value their company and opinions.

 Establish a regular time for prayer each day. Consistency can help make prayer a natural part of your routine and strengthen your spiritual connection.

If your friend invites you to participate in spiritual activities, such as meditation, yoga, or prayer, consider joining them if you’re comfortable. Your presence can be meaningful.

If you come across books, articles, or events related to spirituality, share them with your friend. This shows that you’re supportive of their interests.

Just as you’d celebrate achievements in other areas of life, acknowledge and celebrate milestones or insights your friend gains along their spiritual journey

Supporting a friend who is on a spiritual path involves understanding, empathy, and creating a safe space for them to express their beliefs and experiences. 

Spirituality is a deeply personal and multifaceted aspect of human experience. It encompasses a sense of connection to something greater than oneself, whether it’s a higher power, nature, the universe, or an inner source of wisdom. 

 Before starting your prayer, take a few moments to ground yourself in the present moment. Let go of any distracting thoughts and focus your attention on your intention to pray.

Express gratitude for the blessings and experiences in your life. A sense of gratitude can shift your focus to the positive aspects of your life and foster a more heartfelt connection during prayer.

Designate a quiet and peaceful area for prayer where you feel comfortable and free from distractions. This space can help you concentrate and set the right mood for prayer.

Express gratitude for the blessings and experiences in your life. A sense of gratitude can shift your focus to the positive aspects of your life and foster a more heartfelt connection during prayer.

 Speak from the heart during your prayers. Share your thoughts, emotions, and concerns openly with the divine or your spiritual beliefs.

Before or after prayer, read spiritual texts that resonate with you. These texts can offer guidance, inspiration, and a deeper understanding of your beliefs.

Engage in contemplation: After your prayers, take a few moments to contemplate and reflect on the insights or feelings that arose during the practice.

“Above all, love each other deeply, because love covers over a multitude of sins.” – 1 Peter 4:8

“Be strong and courageous. Do not be afraid or discouraged, for the Lord your God is with you wherever you go.” – Joshua 1:9

“Trust in the journey, for in patience and hope, strength will rise like the morning sun, and joy will be your steadfast companion.”

“Dear Heavenly Father, grant me the strength and courage to face the challenges before me. Help me trust in Your presence and guidance, knowing that I am not alone. May Your assurance dispel any fear or discouragement, and may I walk confidently in the path You have set before me. In Jesus’ name, I pray. Amen.”

Whether facing trials or celeberating triumps, the gift of faith continues to inspire, unite and uplift humanity, remindig us of the enduring strength found in believing in the unseen.

Live every day of your life in expentancy of the great things you expect God to perform according to his promises

Advent is the liturgical tome of the year observed in preparation of celebrating the birth of Jesus at christmas time

sometimes things may get to the point where you must take a stand like Abraham who against all odds, yet belived.

Freedom is a preceious gift from God

Nurturing the gift of faith requires a deliberate effort to seek spiritual growth and understanding. Regular prayers, meditation on scripture and participation in faith communities help strengthen this gift.

By immersing oneseft in the teaching of the bible and surronding oneself with like-minded believers, the gift of faith flourishes

In a world marked by uncertainty, the gift of faith stands as a powerful force that transcends circumstatnces and empowers individuals to face life’s challeneges with unwavering hope.

Use prayer beads or mantras: If it aligns with your beliefs, consider incorporating prayer beads or repeating a meaningful mantra during your prayer. These aids can help you focus your thoughts and maintain a rhythm in your prayers.

Practice selfless prayers: Include prayers for others, such as loved ones, those in need, or even the world as a whole. Selfless prayers can foster a sense of compassion and connection to the larger community.

Embrace silence: Allow moments of silence in your prayer to listen and feel a connection with the divine or your spiritual beliefs. Silence can be a powerful way to deepen your spiritual experience.

Spiritually is about how you connect with and experience the more significant part of life.

Spiritual wellness can also help you find a sense of belonging. You’ll realise through your journey that every person and animal on earth is a unique creature.

Journaling can help you analyze your thoughts and find ways to improve your situation. It can stregthen your connection with yourself, giving your spirituality a liitle positive nudge

Spiritual wellness doesn’t have to mean following a religion.There are plenty of other ways to become a more spiritual person

Your spirit needs as much care as your mind and body. Discovering new ways to nurture your soul and reconnect with the world can give you a much-needed boost

Be the energy you want to attract 

Open your mind to possiblities. We live in an infinite universe where anything is possible

Establish and maintain a connection with the higher self (through journaling, and meditation)

Find and live your life purpose

Spiritual self-care includes activities that encourage or require you to think bigger than yourself as you connect to the universe or, for some, a religious figure

To begin your spiritual journaling practice, start by incorporating journal prompt for self-discorvery