health

Blog, Lifestyle, Resources

Six Atypical Tips For Staying Trim.

I have just returned to my regular workout routine after a six-week hiatus and surprisingly I added just a little over one kilo after all the eating, drinking and the usual overindulgence that come with festive seasons. I looked back and said well done to myself because 1KG is something I can lose with my eyes closed. But the ultimate key is some of the habits I‘ve inculcated these past few years. Here are just six of them for not just your reading but also doing pleasure. Dancing: Dance when you can. At social functions, clubs or parties, during breaks in the gym and when you are happy just dance away. It is fun and healthy. Studies show that dancing can burn up to 300 calories in half an hour and wait. there are other benefits too. For instance, it has been linked to an increase in white matter, especially in the brains of ageing adults and we are not getting any younger. Mobility: Make sure you move a lot. It doesn’t matter where. In or outdoors just move your body. Try and do the chores that you would normally call on helps to do like cleaning, washing your briefs or the bathroom. These chores usually don’t take up much time but you will surely sweat especially back home in Nigeria. Park far-off: When you go to those grocery shops like Shoprite, Spar or Roban park at a distance from the entrance. Most times we want to park very close to that entrance to avoid carrying heavy shopping bags or trolleys the little distance but we are actually avoiding burning some calories. Drive less: Yes ditch your car for short distances. I know some people who will drive to the bathroom if they could but that is not healthy living. I usually walk to the local mall here and if I’m in Amawbia I walk a lot too. Everywhere in Amawbia is within a walking distance so I walk most of the time to see a cousin or buy groceries from a nearby shop. These are mostly 5–10 minute walks but they all add up. Sleep more: There is a common but erroneous belief that sleeping makes you gain weight. But that is pure hogwash. Sleep deprivation will reduce leptin, the hormone that regulates energy balance by suppressing appetite. So lack of sleep will likely make you eat more and add weight. I used to stay out late but now I try to limit that to weekends. I stay back at home during the weekdays and rest, watch a movie or read until I fall asleep. Get 7–8 hours of sleep daily. Tea: For ages, teas have been the universal beverage choice for relaxation. Lately, there’s been increased popularity of herbal teas around the world as natural sleep remedies, making most pricey. Well, I say tea is tea. If you can afford the herbal ones go for it but Lipton yellow label will still do the job. Drink tea before bedtime for a relaxed and calm night’s rest and have another when you wake up to open up your bowels.

Blog, Reverie

Fitness: What does it really cost?

“Chains of habit are too light to be felt until they are too heavy to be broken” ~ Warren Buffet I often get questions from friends asking how I manage to keep fit even with all the eating, drinking and partying. Well, the simple answer is moderation, I try to do everything moderately, overindulgence kills it for me. For example, if I overeat I feel too heavy to move around and I am a very active person. Even while sitting in my office in the attic reading or writing for hours I go down every now and then which always involves a brisk movement up and down two staircases. If I over-drink I get drunk which is something a responsible person abhors. I mean my son is going to be 12, what kind of example will I be setting by staggering into the house drunk? And if I party too much I lose some of my beloved sleeping time. If you are an active person then you should appreciate the value of sleeping well. Try working out late on a Friday night instead of clubbing, then take a hot shower and slip under the duvet. Pure bliss! Now back to the matter. Some time ago, perhaps in 2015 or 2016, I was in a hotel in Awka where I regularly work out and equally hang out in the evenings. You know the Nigerian way in the evenings, hang out with your guys and have a couple of bottles. So on this particular day, I just finished working out and wanted to have a quick swim to refresh myself before I settle down to some drinks on a table where I noticed two of my guys were already seated and bending their elbows. As I stepped into the pool I noticed this man leaving the pool, I watched as he sat alone and called the waiter to replace his beer. Apparently, he had been drinking before taking a dip. Tall and fit I roughly put his age in the early fifties and thought to myself “not bad at all”. I did a few laps, got out and joined my friends. As we started chatting the topic drifted to fitness and we were all on the same side. The Nigerian environment is just not conducive to living a healthy lifestyle we all agreed. But hey! Wait a minute, I suddenly remembered a famous quote “It doesn’t matter where you are but what matters is what you do” I thought about the older fit looking man I saw ordering beer just like us and asked my friends to look across the pool towards his direction. One was like “Ah I know him now, that’s Kojo, he’s from Awka but lived in America for ages”. Oh cool, I thought, “let’s invite him over to join our table then” I suggested. So my friend strolled across to him and after a few seconds beckoned to us to come over. The man was charging his phone on a socket near where he was seated and would prefer if we joined him. We promptly crossed over to his table. So as we continued chatting the first thing that shocked me was to find out that the man was 67, he said that working out 1–2 hours daily has become a habit such that he feels sick any day he doesn’t work out. Now wait for it, he said “ and beside the fact that I eat just like the average guy out there, I also drink almost on a daily basis such that if I’m not hanging out with you guys now I would have gone home and walked straight to my refrigerator for a bottle of star beer”, I drink a bottle or two every evening with my uncle who is a 73-year-old Biafran veteran”. It sure runs in the family! It was amazing to meet a man who was that ‘disciplined’ in his exercise and drinking habits. However, the most important lesson I learnt from the man came in form of a caveat. Kojo took time to emphasize that he does everything in moderation. He rarely drinks more than two or three bottles of beer and always leaves the dining table a little hungry. And what about exercise? He said he tries to do that regularly for at least an hour each day. When my friend told him that was easy for him to say because he is his own boss, that young folks in the corporate world who work 9–5 rarely have time. He chuckled and jocularly asked if anybody is preparing for the Olympics? We all laughed and he continued “You see I have lived abroad and I’m now living here, when I was abroad we had workers who came to the gym as early as 7 am and by 8:30 am they are done and ready for the day’s work”, So forget the usual excuse of no time, some bankers that leave the office by 7 pm still hang out in beer parlours till 10–11pm, that’s 3–4 hours. What is wrong in utilising an hour for exercises that will profit you more?” “My friend I agree time is a scarce resource but when you make out time there will be time” he concluded. I’m glad that I have made jogging and working out a habit. When I feel too lazy to go out I just jog up and down the stairs. I can tell you that in five minutes most of you will be panting. It’s not that you won’t derail every now and then but I’ve seen people who inculcated the habit long ago but now have an exercise routine that is far from regular yet they retain their shape and regain near the same fitness level with a few weeks of regular exercise. I jog most mornings after school run, I know many people don’t have the luxury of such time as work usually starts thereafter but believe me

Blog, Essays

The future of health and promise of primary health care in Nigeria.

It is a great privilege to be invited by the Ondo State University of Medical Sciences (UNIMED) to deliver its 3rd Distinguished Lecture. I would like to extend my appreciation to His Excellency Governor of Ondo State, Vice-Chancellor and entire UNIMED leadership, Ondo State Government and its people for the warm welcome and the gracious opportunity of this lecture. The lecture aims to share a perspective on the future of health and the promise of primary health care in Nigeria. I intend to place Nigeria’s health situation within the context of important trends that are occurring globally, as well as in our mother continent, Africa. Within that context, I will attempt to link health and economic development, share some observations on Nigeria’s demographic dynamics linked to its health status, aspects from recent history of its health system’s evolution, identify the underlying reasons for the key challenges and present a few ideas on the way forward. There are several major transitions happening gradually in our world today, and particularly in Africa and Nigeria, which can easily escape notice. These transitions range from demographic transitions in terms of population structures and ageing, urbanization, political transitions until recently in democratic directions, climatic shifts, economic transitions into the fourth industrial revolution and including technological changes from big mechanical machines, towards miniaturization, mobile, biotechnology, nanotechnology, genomics to proteomics and metabolomics. All these transitions can be interconnected and have potential implications for individual, population and planetary health. More immediately, they may have implications for future of health systems and the ongoing epidemiologic transitions. In May 2012, The Lancet medical journal convened a specific Commission on the future of health in sub-Saharan Africa. The Commission comprising diverse African experts, academics, policy makers and practitioners, decided to take a medium to longer term perspective on the issues, opportunities and challenges facing African health systems. We recognized the region’s potential to improve health on its own terms, and largely within its own resources in the long-term.  Recognizing the substantial inter-country as well as intra-country variabilities in health systems and outcomes, the commission concluded its work with justified evidence for optimism in Africa’s health future. But that optimism is not guaranteed, it will depend on how national and sub-national leaders exercise their role to invest appropriately in people-centered systems with solid primary health care foundations. In this era of the Sustainable Development Goals, and move toward Universal Health Coverage, bold new ideas must be explored and executed upon, thinking ahead, learning from global experiences but pursuing sometimes uniquely African paths, and deliver results for everyone. The Commission’s vision and aspiration is that by 2030 Africans should have the same opportunities for long and healthy lives that new technologies, well- functioning health systems, and good governance offer people living everywhere.  It laid out a clear agenda for action. I was very honored to join some brilliant minds on health in the African continent and globally to contribute in the commission’s work, led by Peter Piot and Nelson Sewankanbo. The Commission’s report was officially launched on September 14th in Nairobi, Kenya, but given this gracious invitation by UNIMED I thought to also bring copies of the report as a way of disseminating the results within Nigeria (1). Demographic Dynamics Nigeria has a large and fast-growing, youthful population. By the year 2050, it is likely that its population, based on current growth rates, will be near 400 million, making Nigeria the 3rd or 4th most populous country in the world. There are economic benefits for a nation from having a youthful population when they are gainfully employed. This potential benefit, also called the demographic dividend, results when the share of the working-age population is larger relative to the non-working-age, dependent population. For a country to realize the demographic dividend, it must first undergo a demographic transition (change in the population structure), which means a shift from higher fertility and child mortality to relatively lower fertility and child mortality. During the early stages, mortality rates among children fall because of improvements in sanitation, hygiene, nutrition and reduction in preventable diseases. When child survival improves, parents are likely to feel more confident about reducing desired fertility rates and women become better able to participate in the broader labor force. The critical stage is when the labor force grows more rapidly than the population dependent on it (the dependency ratio starts to fall). This frees up resources for investment in economic development and an opportunity for rapid economic growth, provided the right social and economic policies and investments are in place. The period during which a demographic dividend (economic benefits of a youthful population) may be realized can be up to five decades or more. (2). Later, when the older ones also invest their savings or through pensions, further extension of the dividend occurs. In 2013, shortly after voluntarily resigning from Government and went back to a University, I approached Professor David Bloom at Harvard University to explore Nigeria’s demographic dynamics. With data supplied by the National Bureau of Statistics, we modeled the country’s population dynamics, based on various explicit assumptions and linked with future economic growth scenarios. There are a few relevant insights worth mentioning at this stage: Nigeria’s north-east, north-west and north-central zones have remained with stable population structure in the last 5 decades, with continued high child mortality, higher fertility and dependency ratios.  The south-east, south-west and south-south zones are already undergoing demographic transition with ageing becoming prominent particularly in the south-east, potentially raising the dependency ratio in that zone as well. There are real prospects for demographic dividend in Nigeria’s future, but those prospects are not guaranteed. Policy makers at Federal and State levels ought to understand various implications and take adapted actions for their contexts (3). These would include reproductive health services as well as educating girls, empowering young women in society. Given diversity of performance across various zones, the implications are more serious for some zones than others. Population Health Status Nigeria’s population health is still sub-optimal, despite huge investments by households,

Join our essay competition.

This will close in 13 seconds

Solverwp- WordPress Theme and Plugin

Scroll to Top