I usually envy my friends who are able to sleep very well. Unlike them, I hardly sleep up to 4 hours a day. Kindly let me know how I can improve my sleep. I am a 50- year-old restaurant owner.
—- Margie (by SMS)
Sleep is vital for our overall health, and adults should be sleeping at least 7 hours per night. Long-term lack of sleep (insomnia) is associated with numerous serious health conditions, such as psychiatric disorders, cardiovascular disease, type 2 diabetes, substance misuse, and dementia among others. To sleep well, it is important to follow some life habits such as: creating a bedtime routine, such as winding down by reading a book or taking a shower, going to sleep and waking up at the same time consistently, avoiding caffeine and alcohol close to sleep time, turning off electronics an hour before bed, exercising several hours before bedtime, avoiding late naps, trying not to worry about falling asleep, making your bedroom cool and dark and only using the bed for sleep and sex. However, if the above habits do not help, you will need to see your doctor for more investigation and medications.
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Animal or plant protein
I want to know which is healthier, protein from Animals or those from Plants?
— Henry (by SMS)
Nutritionists believe that eating plant protein is objectively healthier than eating animal protein but research shows that the Mediterranean diet — which has plants as its foundation and also includes lean protein sources and seafood — is the best form of diet. The Mediterranean diet emphasizes whole fruits, vegetables, and grains, and includes a moderate amount of seafood while limiting dairy products and red meats. Having said this, it has also been established that both animal and plant proteins are healthy and can be incorporated into a healthy diet. The diet as a whole is much more important than the individual foods. Experts believe that it is recommended to vary types of protein (especially if choosing plant proteins) to ensure nutritional adequacy and take into account the other nutrients consumed with protein foods. The aim is to eat less of processed protein types such as sausage, bacon, deli meat, and processed plant-based meat alternatives while consuming more fresh seafood proteins and avoid frying and breading them. It is equally important to eat more nuts, seeds, and beans/legumes.
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Good health in old age
Kindly let me know how I can remain in good health as I grow older. I am currently in my 60s and still in good health.
—- Sikemi (by SMS)
Getting older involves changes in all realms of life, from the physical to the mental to the social, emotional, sexual, and more. Some of these changes you may regard as positive and some negative. The challenge is to maximize the good parts of getting older while taking proactive steps to maintain your health and minimize the negative aspects. Knowing what mental and physical changes normally occur with age is the first step toward protecting your health. Health tips include; Select high-fiber foods like whole-grain breads and cereals, beans, unsalted nuts and seeds, deeply colored vegetables (like green beans), and fruits. Avoid fried foods. Choose broiled, grilled, or boiled options instead. Drink vitamin D-fortified low-fat or fat-free milk; milk products; or nondairy soy, almond, rice, or other drinks with added vitamin D and calcium to help keep your bones strong as you age. Drink fluids throughout the day. You may feel less thirsty as you get older, but your body needs fluids to stay healthy and keep you regular. If you have a bladder control problem, check with your doctor about what, how much, and when to drink liquids. Pick physical activities that you enjoy and can do on your own or with a friend or group. Stay connected with family, friends, and your community. Learn what you can do to stay healthy and fit—for yourself and your loved ones.
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My problem with gout
I have Gout in my right big toe which is now very swollen, painful and reddish in colour. I have been taking some pain killers for a while but the condition has not improved. Kindly advise me on what to do.
—- Lekan (by SMS)
Gout is a very common cause of the inflammation of joints the world over. Risk factors include genetics, age, sex, and diet. Gout is characterized by painful joint inflammation, most commonly in the first joint of the big toe, resulting from precipitation of monosodium urate crystals in a joint space. Acute gout may be treated with nonsteroidal anti-inflammatory drugs, corticosteroids, or colchicine. To reduce the likelihood of recurrent flares, patients should limit their consumption of certain purine-rich foods (e.g., organ meats, shellfish) and avoid alcoholic drinks (especially beer) and beverages sweetened with high-fructose corn syrup. Consumption of vegetables and low-fat or nonfat dairy products should be encouraged. Reduction of uric acid levels is key to avoiding gout flares. Your doctor will be able to prescribe the appropriate drugs to keep the inflammation within control.
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How to avoid hangovers
I usually enjoy having a weekend night out with my friends. Unfortunately, I usually end up with a very bad hangover the morning after. I have been told that there are some ways to avoid bad hangovers. I will appreciate your advice on this.
—- Emeka (by SMS)
From pounding headaches to stomach pain, fatigue, and irritability, many of us are all too familiar with the long list of hangover symptoms that often follow a night of heavy drinking. Several strategies may help reduce the severity of hangovers. These include avoiding drinks with very high alcoholic levels, drinking plenty of water, getting adequate sleep. Certain foods, supplements, and over-the-counter products can help get rid of a hangover. Some practices may even help prevent you from getting a hangover in the first place. When drinking alcohol, a good rule is to alternate between a glass of water and an alcoholic drink. Though this won’t necessarily prevent dehydration, it can help you moderate your alcohol intake. Getting a good night’s sleep and allowing your body to recover may alleviate your symptoms and make a hangover more bearable. Eating a hearty breakfast is one of the most well-known remedies for a hangover. One reason is that a good breakfast can help you maintain steady blood sugar levels. However, the best way to avoid a hangover is to drink in moderation or abstain completely.
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I fart too much
My problem is that I fart too much, especially at night. This has led to a lot of complaints from my wife. I need your urgent help.
— Oliver (by SMS)
Gas in the stomach is primarily caused by air a person swallows while eating or drinking, and it’s released from the mouth as a burp. Gas that is passed by flatulence is caused by the body’s inability to absorb or digest some carbohydrates in the small intestine. Once this undigested food passes into the small intestine, bacteria break it down, producing hydrogen, carbon dioxide, and sometimes methane. As annoying as it might be, some gas is a natural by-product of the body’s digestive system. Here are some of the main culprits when it comes to gas: High-fiber foods like beans, legumes, fruits, vegetables, and whole grains, carbonated beverages, chewing gum, eating too quickly or talking while chewing, which results in swallowing more air, drinking through a straw, consuming artificial sweeteners, chronic intestinal diseases like celiac disease and food intolerances, such as lactose intolerance and bacterial overgrowth in the small bowel. One way to manage farting and belching is to eat fewer of these well-known gassy foods. If excessive gas is persistent or severe, consult your doctor — it could be a sign of a more serious digestive condition. For example, if you’ve had abdominal surgery, a hernia, or significant weight loss or weight gain, never dismiss your gas-like symptoms as normal. Get them checked out.
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Are abortion pills safe?
A friend of mine recently introduced me to a pill that can be used to terminate an unwanted pregnancy. Kindly let me know if the drug is safe
— Josephine (by SMS)
Abortion pills are usually in two doses. The first dose of the abortion pill regimen consists of a drug that works by blocking the hormone progesterone, which normally stops uterine contractions keeping the embryo implanted. Some people report nausea, diarrhea, chills, or vomiting, or start bleeding after taking this pill, but this is not common. The second pill, taken one or two days later, is a hormone that induces labor and softens and dilates the cervix, causing the uterine lining to shed and the embryo to detach and exit the uterus. Women can expect uncomfortable cramps and bleeding, so it’s best to rest at home for one to two days. Proponents for self-managed abortions, point out that abortion pills can be incredibly safe and effective. For this reason, they believe that the medication should be made available over the counter without a prescription. However, I belong to the group of opponents who point out the great risk faced by a woman who practices self -abortion. For this reason, safe sex or at best abstinence until the time of marriage are promoted as best practices.
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Is cholesterol a good nutrient
I recently learnt that Cholesterol is no longer considered a bad nutrient. Does this mean that we are free to eat foods that are high in cholesterol?
—- Dianna (by SMS)
It turns out that some types of cholesterol are essential for good health. Your body needs cholesterol to perform important jobs, such as making hormones and building cells. Cholesterol travels through the blood on proteins called lipoproteins. Two types of lipoproteins carry cholesterol throughout the body: low-density lipoprotein (LDL), sometimes called “bad,” cholesterol and high-density lipoprotein (HDL), or “good,” cholesterol. When your body has too much LDL cholesterol, it can build up in the walls of your blood vessels. This buildup is called plaque. HDL, or “good” cholesterol, carries cholesterol back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke. Unfortunately, there are usually no warning signs for high cholesterol. You may not know you have unhealthy cholesterol levels until it is too late—when you have a heart attack or stroke. That’s why it’s so important to get your cholesterol levels checked at least every 5 years.More importantly, it is important to also eat foods with low levels of cholesterol such as foods with plenty of fiber, such as oatmeal and beans; and healthy unsaturated fats, such as avocados, olive oil, and nuts. In addition, try and get some physical activity every day. Don’t smoke or use tobacco products. In case of a high cholesterol level, your doctor will advise you on what to do.
