The Critical Necessity of Staying Hydrated: Unpacking the Consequences of Dehydration

Hydration can be defined as the replacement of body fluids lost through sweating, exhaling and eliminating waste.

Today we shall delve into the importance of hydration and explore how dehydration can adversely impact our health.

Water: The Life-Giving Elixir

Water forms an essential part of our bodies - up to 60% of the adult human body is water. It plays a crucial role in maintaining homeostasis and is integral to bodily functions such as digestion, nutrient absorption, body temperature regulation, and waste excretion.

Dehydration: A Price Too High to Pay

When water intake does not match water loss, individuals can suffer from dehydration - a condition characterized by the body lacking the water it needs to function appropriately. Let's look at some ways in which dehydration can influence our well-being:

1. Cognitive Impairment

Dehydration can impact cognitive functions like attention, memory, and motor skills. A study published in The Journal of Nutrition demonstrated that even mild dehydration could impair memory and cognitive functioning in individuals.

2. Physical Performance Decline

For athletes, staying hydrated is critical. Dehydration can lead to fatigue, reduced endurance, lower motivation, and increased perceived effort, impacting one's ability to perform during exercise and sporting events.

3. Impaired Kidney Function

Kidneys play an essential role in eliminating waste from the body and balancing bodily fluids. Chronic dehydration can lead to kidney stones and, in more extreme cases, kidney failure.

4. Chronic Fatigue and Mood Swings

Constantly feeling tired or experiencing mood swings might be more than just lack of sleep. A regular lack of appropriate water intake can often be the silent culprit behind these symptoms.

5. Skin Health Damage

Hydration plays a fundamental role in maintaining skin health. Dryness, dullness, and accelerated aging are some skin issues that could arise from chronic dehydration.

The Healing Touch of Hydration

Recognizing these potential health issues that stem from dehydration, you may now ask, how much water should one drink in a day? 

The National Academies of Sciences, Engineering, and Medicine in the United States suggests that men should intake about 101 ounces (3 liters) of water, while women should aim for approximately 74 ounces (2.2 liters) daily for optimal health.

Remember, while water is the most straightforward hydration source, other beverages like fruit juices and herbal teas, as well as water-rich foods, such as cucumber, watermelon, and oranges, also count to your total fluid intake. However, try to limit beverages with high sugars or caffeine.

To put it simply, staying hydrated should be a top priority. Dehydration can lead to various health challenges that can disrupt your ongoing hustle and bustle life. Not only occupational productivity, but dehydration can impact cognitive functioning, physical performance, kidney function, mood, and skin health.

For health's sake, remember the age-old adage often told but mostly ignored - don't forget to hydrate! Maintaining an adequate balance of hydration paves the way for a healthier body and mind.

That's all for today. Drink up and stay hydrated for the happiness and prosperity of your health!

Dangers Of A Sedentary Lifestyle

There are so many theories and schools of thought when it comes to defining what a sedentary lifestyle is all about. According to Health Partners, a sedentary lifestyle is defined as when one spends six or more hours per day sitting or lying down and lacking physical movement in one's daily life. Pretty straightforward right?

In today's modern world, sedentary lifestyles have become increasingly prevalent. With the rise of desk jobs, technology, and convenient transportation, many individuals spend prolonged periods sitting or engaging in minimal physical activity. 

However, this sedentary behavior poses significant risks to our health and well-being. In this article, we will explore the reasons why a sedentary lifestyle is detrimental to one's health.

1. Increased Risk of Obesity

Engaging in minimal physical activity contributes to weight gain and obesity. Sitting for extended periods reduces calorie expenditure, leading to an energy imbalance. Moreover, a sedentary lifestyle promotes the accumulation of visceral fat, which surrounds vital organs and is strongly associated with various health issues, including heart disease, type 2 diabetes, and certain cancers.

2. Cardiovascular Complications

Regular physical activity plays a crucial role in maintaining a healthy cardiovascular system. However, prolonged sitting weakens the heart and lowers its efficiency. Reduced blood flow and circulation can result in elevated blood pressure, increased risk of blood clots, and raised cholesterol levels. These factors significantly heighten the likelihood of developing cardiovascular diseases, such as coronary artery disease and heart attacks.

3. Musculoskeletal Problems

Sitting for long hours negatively impacts the musculoskeletal system. Maintaining a static posture can cause muscle imbalances, weaken the core muscles, and lead to poor spinal alignment. This, in turn, increases the risk of developing back pain, neck strain, and posture-related issues. 

Moreover, sedentary behavior contributes to decreased bone density, making individuals more susceptible to osteoporosis and fractures.

4. Mental Health Challenges

The negative impact of a sedentary lifestyle extends beyond physical health; it also affects mental well-being. Regular physical activity is known to stimulate the release of endorphins, the "feel-good" hormones that promote positive moods and reduce stress levels. In contrast, a lack of exercise can lead to increased feelings of anxiety, depression, and overall mental distress.

5. Metabolic Disorders

Engaging in sedentary activities hinders the body's ability to regulate blood sugar levels effectively. Prolonged sitting decreases insulin sensitivity, leading to insulin resistance—a precursor to type 2 diabetes. 

Additionally, sedentary behavior disrupts lipid metabolism, which can result in abnormal cholesterol levels, an imbalance in triglyceride levels, and an increased risk of metabolic syndrome.

6. Increased Mortality Risk

Numerous studies have linked a sedentary lifestyle to an increased risk of premature death. Lack of physical activity is a major contributing factor to several chronic diseases, including heart disease, stroke, type 2 diabetes, and certain types of cancer. 

Engaging in regular exercise and reducing sedentary behavior has been shown to improve overall longevity and reduce mortality rates.

Conclusion:

Leading a sedentary lifestyle is a serious threat to our health and well-being. The consequences range from increased risks of obesity and cardiovascular complications to musculoskeletal problems, mental health challenges, metabolic disorders, and even premature mortality. 

It is crucial to incorporate physical activity into our daily routines, whether through structured exercise, regular breaks from sitting, or active hobbies. 

By making a conscious effort to reduce sedentary behavior and prioritize movement, we can improve our health, enhance our quality of life, and prevent a host of chronic diseases.

Why We Must Be Careful With Pornography: A Simple Explanation For Teenagers

Hello, friends! Today, we're going to talk about a very important topic: pornography. You may have heard this word online or from friends. But what is it exactly? And why is it something we should be careful with? Let's break it down in a way that's easy to understand. 

What is Pornography?

Pornography is content, like pictures or videos, that shows private actions, usually between adults, that are meant to be private. Adults use it mostly for themselves, but sometimes, kids and teens find it accidentally or get curious. 

The Dangers of Pornography

1. It Lacks Real Emotions

In real life, relationships have feelings - care, understanding, and love. In pornography, it's mostly about the physical part of the relationship. It's like trying to enjoy a cake solely for its frosting, ignoring the cake itself that helps balance the flavour.

 2. It Shows Unrealistic Expectations

Remember when you watched superhero movies and wanted to fly or have super strength? That's because movies make such things look amazing and desirable. Similarly, pornography can make you feel like what you see is the normal way of how adults behave privately. However, that's not true. It sets unrealistic expectations about relationships and bodies.

3. It Can Be Addictive

Ever found yourself not wanting to stop eating ice cream even when you've had a lot? That's because it's addictive - it makes you want more even if you've had enough. Pornography can be like that too. Once hooked, you might find it hard to let go.

4. It Could Harm Relationships

Remember when we said friendship and relationships involve feelings and understanding? If one starts believing that what's shown in pornography is the right way of being in a relationship, it can lead to miscommunication and unhappiness.

5. It May Block Growth

Consider this: if you spend more time watching TV rather than playing or studying, you won't develop new skills or learn new things. Similarly, spending more time on pornography can take away from activities that help us grow and become better.

How To Stay Safe

The internet can be like a vast ocean. While there are wonderful treasures to discover, there are also dangerous sharks. Here are a few tips to stay safe:

1. Always ask an adult when you find something you don't understand.

2. Learn about internet safety rules. Ensure privacy settings are in place.

3. Keep in mind that real life is different from what we see on screens.

4. Cultivate good habits like reading, exercising and learning new things.

Remember, it's perfectly okay to be curious. But let's make sure our curiosity leads us to knowledge that's safe and makes us grow. Stay wise, friends!

The Long-Term Consequences of Teen Smoking

Most of us know that smoking is harmful, but did you know that the effects can be even more serious for teenagers? Smoking at an early age can have severe and long-lasting impacts. Let's discover why this is, and how we can help our teenagers stay smoke-free.

1. Health Risks

The teen years are an important time for body growth. Lighting up a cigarette might seem like a fun thing to do, but it can seriously hurt this growth. One of the biggest dangers linked with smoking is lung damage. This can lead to long-term breathing problems, like asthma and chronic obstructive pulmonary disease (COPD). Smoking also increases the risk of heart disease and many different types of cancer.

2. Addiction

Nicotine, a key ingredient in tobacco, is intensely addictive, especially for a young brain. The teenage brain is still developing, making teens more prone to addiction. Once addicted, it can be very hard to quit. Most adults, who are regular smokers today, started in their teens. 

3. Mental Health Problems

Smoking doesn't just affect physical health. Research shows a link between teenage smoking and later mental health issues, like depression and anxiety. It might seem like a cigarette calms nerves, but over time, it can make things worse. Plus, coping with addiction can also bring about stress and emotional troubles.

4. Yellow Teeth and Bad Breath

Smoking harms not just the inside of the body but also affects how teens look. Long-term smoking can cause tooth discoloration and bad breath. It can also lead to gum disease, which is not a fun thing to deal with, especially when you are young.

5. Less Fitness

A funny fact about smoking is that it makes it harder to catch your breath. Teens who smoke may find it difficult to play sports or participate in physical activities. This means they might miss out on the joy of playing a favorite sport or being active outdoors, which adds to the overall quality of life.

To protect our teenagers from these hazards, we must educate them about the risks associated with smoking. Understanding the long-term effects can stop them from lighting that first cigarette. It's also essential for adults to set a healthy example, and for schools and communities to promote a smoke-free environment. 

In conclusion, teenage smoking can have lifelong effects on health, fitness, and quality of life. It is important to prevent teenage smoking, so our teens can grow into happy, healthy adults. 

Remember, it's never too late to quit. If a teenager you know needs help quitting smoking, there are resources available to make the journey easier. Support and understanding from family and friends can go a long way in helping teens kick this harmful habit for good. 

You can click here for some useful tips to quit smoking.

In the end, the focus should be on promoting a healthy, smoke-free lifestyle as the norm for teenagers. After all, they deserve a future filled with breath-taking moments - not breathless moments from smoking.

Drinking Water Exposed to Sunlight is Dangerous

           Photo Credit: Jabosca

Have you ever noticed a strange taste while consuming water in satchet or plastic bottles? You may have observed this at some point and what do you think was responsible for it?

Of course, there are brands of water out there that are not good, but I'm speaking about a trusted brand. Why should a trusted brand that you're well accustomed to and also purchase from a particular store suddenly change taste?

The common cause of this is chemical contamination via a process called leaching.

Leaching in this regard is the breakdown of plastics into various chemical constituents and free radicals under elevated temperatures (chiefly under direct exposure to sunlight) and these chemicals easily dissolve in water.

Some plastic water bottles contain a sizeable amount of Bisphenol A (BPA) which can affect a human's ability to reproduce. In some cases, antimony can be released as well which is responsible for a host of several ailments.

Consumers should be wary of the water they purchase from vendors. Some display satchet as well as plastic bottled water and drinks for sale under direct sunlight. Avoid consuming such products.

Vendors should also be enlightened on the dangers of exposing such products under direct sunlight and heat sources.

How Do You Dispose Waste in Your Locality?

Waste dumped on a tarred road.

I don't know how you feel when you see things like this on a major road. Some feel indifferent, others feel disgust, it all depends on our upbringing.

When we make plans for our homes, we think of furnitures, electronics, power, water, security and the likes. How about waste disposal?

We generate a lot of waste on a weekly basis and this needs to be taken care of. Unfortunately, we seldom pay attention to this. 

For some of us, we just look for a space close to our houses and keep piling the waste only to burn it occasionally and hope the wind comes to carry them away.

Some pile up wastes in buckets and sacks and wait for the rains to dump them in drainages and runways during the rainy season. During the dry season, they burn what can be burnt and look for an open dumpsite to make their contribution for the rest.

This for one is harmful to our health. A dumpsite is a breeding ground for every conceivable disease which can be channeled into water bodies during rainfall and can also be carried in the wind and animal vectors such as flies, rodents, dogs, pigs and even man.

Dumpsites are also not goog to be seen where people live or work or trade. They pollute and make the environment dirty. Worst of all is having such on our highways of which they even contribute to building traffic!

As an individual, you need not be told the right thing to do. Play your part and handle your waste properly. Get heavy duty waste bags to handle your wastes and only dump them in approved locations. 

Making our environment clean and healthy is not something we ought to be talked into but should be how we live our lives.

Having wastes tied up in heavy duty bags makes it easier for relevant agencies to pick up for appropriate disposal and limits chances of disease spread.

Let's limit the spread of diseases, let's limit our hospital bills, let's make our communities habitable.

What You Need To Know Regarding Self Medication

I remember when a friend of mine was sick and had to visit the hospital for test. She didn't know exactly what was wrong with her and had to run a general test which cost her about N5,000. When the results of the test came out, she was furious to discover it was just malaria she had...

Many of us have come to reason in this light that running medical tests before taking drugs is a waste of money and thus resort to treating ourselves; basing our prescriptions on similar symptoms experienced in the past.

The reasons for this are centered on ignorance and poverty.

Whenever you fall sick, notice that you get to be hearing things like;

"Have you taken any drug?", 

"Which drug have you taken?" 

"Go to the pharmacy/chemist and get some drugs" etc.

Only a microscopic few get to hear stuffs like "You don run test?"

For some of you that do go and visit specialists or doctors, when asked what is wrong with you, you may respond by saying "I have malaria". Why visit the doctor in the first place? Who told you or confirmed to you that your problem is malaria?

One thing about these drugs and even the ailments is that they need to match in order to obtain the desired result. That is to say that thyphoid for example have different levels/classes. You cannot treat a class 2 thyphoid with a class 1 drug.

This is why you could treat yourself with a drug today and it will work perfectly. Try it the next time and it will have little or no effect. It doesn't mean the potency of the drug has reduced, in most cases, the ailment is not the same even though the symptoms look the same.

The right thing to do whenever you experience discomfort is to talk to your doctor first. Let your doctor diagnose and prescribe what your next step should be. There are cases where you don't even need to run a test or even drugs to get better. You may need to change your diet, you may need rest, you may need a vacation, you may need exercise...

There are some of us who are now doctors by experience and have become experts in prescribing medications to others even when we've not been licensed to do so. Technology has in a way contributed to this such that digital devices are now readily available that avails individuals the leisure of performing tests themselves in the comfort of their homes.

Another reason why some of us choose to opt out of seeing a doctor or even running tests is due to the perceived costs associated with it. There are those who imagine that these tests may run into thousands of naira whereas it is not so in most cases. I remember running a malaria test in a Primary Health Care center for just N200.

The level of poverty in this country has gotten to the extent that drugs are administered to patients based on their purchasing power and not on their need. I have been in some local small pharmacies -chemists as they usually call them - and I've witnessed patients requesting for say malaria drugs and they're asked "How much own?"

Before taking any drug, be sure to have been authorised by a specialist to do so, otherwise you risk endangering yourself or even wasting that money you think you're saving. It's also drug abuse.

A Doctor's View on Maternal Mortality in Nigeria

Maternal mortality can be defined as the death of a woman while pregnant, during labour/delivery or within 42 days after childbirth or termination of pregnancy.

This sad phenomenon is becoming quite common in Nigeria and I discussed with Dr. Benedicta Adokuru, a practicing medical doctor in Abuja who shared her thoughts on this subject matter.

According to her, the major causes of this incidence are categorised into two;

Obstetric causes and Non-obstetric causes.

1. Obstetric causes

These are more or less natural circumstances that could occur during and after childbirth such as bleeding, infections, complications of unsafe abortion, eclampsia etc of which there are existing measures that could be taken to address such challenges in a well equipped facility.

2. Non-obstetric causes

These are factors not directly related to pregnancy such as;

- The age of the woman;

Underaged girls (early teenagers) do not possess matured pelvis that would allow a baby to easily pass through. Older women (above 45yrs) are not advised to get pregnant as the risks of developing complications are quite high.

- Women who do not go for antenatal checks.

- Domestic violence.

- Overwhelmed medical personnel and facilities;

There are situations in which a medical doctor has to attend to like a hundred or more patients daily of which at some point they get fatigued and can no longer pay attention to details required to accurately diagnose a patient.

- Religious and cultural beliefs;

There are women who will prefer to deliver their children in prayer houses or traditional birth houses than go to a hospital for reasons best known to them.

There are instances where the position of a baby is transverse and may require a caesarian section for successful delivery but many women/men reject the idea like a bad omen. Some women feel that if they don't push their baby, they will not be considered as real women.

The individual interpretation of certain people makes one question what their pastors feed them with. There was a recent case where a woman was in a labour room to give birth and the umbilical cord was the first to come out as it was already prolapse and the situation required immediate surgery. The woman refused going to the Theatre, insisting that her pastor had to come and pray first. Pastor took 45mins to arrive and the baby was lost.

- Poverty

Healthcare is expensive. There are a lot of women out there who long to visit standard health care facilities when pregnant but are unable to afford it. Access to standard health facilities in remote villages is another debilitating factor.

In all of these, we can clearly see that with proper awareness and sensitisation of families, provision of well equipped health care facilities and sufficient skilled personnel, we can significantly drop the current maternal mortality rate by over 50 percent.

What Will Happen To You When You Lose, Quit Or Retire From Your Job?

Written by Inalegwu E. Gabriel


In the world today, “Job Security” is the word most people say with the belief that it makes them look good. However, statistics have shown that 90% of such persons end up unfulfilled and broke at the age of 65.

For the purpose of this article, I would like to give you a little exercise and should you accept to do it, you will come to the conclusion that I and a few others have arrived at.

Take a sheet of paper and walk through your neighborhood; knock on every door you find. When the occupant answers, briefly introduce yourself and kindly ask him/her this question;
"How much do you want to be worth by age 65?"

What are you doing at this point in your life to increase your income?
When the blank stare gets awkward, say thanks and move on to the next house. By the time you are done with this exercise, you will realize that by nature people hardly live up to their full potential.

Goals are what makes the difference between the haves and the have nots. Goals are the key ingredient in actualizing a full and satisfactory life. In the words of a famous writer, goals are “The steady and progressive realization of a worthy idea”. You will be amazed at how few the people who set goals are but a lot of people think they have goals when in truth, they are just wishful thinkers.

“I will make a lot of money” is not a goal.
“I will make X amount of money by Y date and I will do Z to make said amount” is a goal.
A goal is definite, has a deadline and action to back it up.

Now with regards to Jobs and how people give up their dreams to help others live theirs, it is easy to understand that when you are not working on your goals, you are helping someone else actualize his/hers.

There are so many people today who work solely for the sake of “Security” but in truth, it is jeopardizing not to work on your own goals.

It is more difficult to work on your goals when you spend more time working for someone else and this is the main reason why individuals who become successful despite having worked a job, are few.

These persons, spurred on by their goals, make the extra effort of not resting when they get home after work; they work on their goals alongside their jobs; they persevere and no matter how tough their jobs are, they find a way to put in some time in creating their future every day.

Now I do not mean to put down working at a job because some few persons become very successful while working on a paid job, however, on close observation you will discover that such persons had goals and their successes fell into their plans.

The successful ones work with a bigger picture in mind as opposed to the small minded individuals who do not see past a job and then wonder why their life ends up in shambles years later. When you have goals which span from a few days to a few years, you do not spend your idle time doing meaningless things; you spend every extra second you get working on your future mentally or physically.

The major difference between the successful and the unsuccessful ones though is that the successful ones take massive actions while the unsuccessful ones are sitting on their heads overthinking everything and taking action when it is too late.

In summary, you should ask yourself why you have a job. If it is just because you want security alone, then I can guarantee you that you will never be financially independent. But if that job is simply a source of capital for your business or the job is an avenue for learning a new skill, then I congratulate you because you will definitely be successful if you keep at it. And if that job is where your heart is, then the easiest way to excel is to go the extra mile. Do more than you are paid for and someday you will be paid for more than you do.