Protect yourself from stress, disease, and injury in later life by following these invaluable health hacks.
Nigerian prince and London-based MD Dr. Emeka Okorocha are quite vocal on social app TikTok about "what can manifest if you don't take care of your health and your body".
Here, he shares simple, everyday tips you can use to enjoy health benefits in the long term.
1. Learn about 'fat deficiency'
Vitamins like A, D, E, and K are fat-soluble; the body can only absorb them in the presence of fat. So, a lack of fat can cause deficiencies in these vitamins.
Signs you may be fat-deficient include difficulty adjusting vision at night, swollen gums, infertility, muscle pain, depression, easy bruising, dry hair, dermatitis, frequent sickness, and poor wound healing.
2. Ease up on the protein
Consuming too much protein can lead to an increased risk of osteoporosis. It can also worsen kidney problems. It's important to know where your protein is coming from and that it's combined with carbohydrates, natural sugars, and good fats throughout the day.
3. Get clever with mealtimes
Studies show that shortening the time between breakfast and dinner - thereby increasing the time between dinner and breakfast - can potentially reduce blood sugar, cholesterol, and fat. This is because increasing the fasting period burns more fat.
4. Work out wisely
Your workouts don't need to be extensive. If it includes a warm-up, cardiovascular exercise of some sort, resistance and strength-building, flexibility and stretching, and a cool down, that's a good workout.
Beginners should aim for 30 minutes of cardio and 20-30 minutes of strength training three times a week.
5. Beat insomnia
Struggling to sleep? Try listening to binaural beats - an auditory illusion created by your brain when two ones with different frequencies are played separately.
Listening to two beat sounds at slightly different frequencies causes the brain to generate an additional beat. This affects brainwave activity, prolonging deep sleep and improving the quality of sleep.
6. Try 'lion breathing'
This exercise can help you de-stress. Sit comfortably and breathe deeply in through your nose, filling your belly up with as much air as possible.
When you can't breathe in anymore, open your mouth wide and stick out your tongue, then breathe out making a loud "haaa' sound. Repeat until you feel relaxed.
7. Be asthma aware
Did you know that pregnancy and menopause can make asthma symptoms worse?
Women's lungs are also smaller than men's, making them more sensitive to asthma triggers. If you get breathless and it's not relieved by 10 puffs of your inhaler, call an ambulance immediately.
8. Start your day right
Stretching when you wake up can safeguard against injuries and prevent chronic joint and muscle disease.
Asking yourself a profound question first thing in the morning can also help you set your intention for the day. For example, "How can I be better than yesterday?" or "How am I going to impact someone's life today?"
Take away any positives or lessons from the previous day, then acknowledge that it's something of the past.