EATING HABITS

Poor eating habits developed at an early age leads to a lifetime of real health consequences.

Richard J. Codey

Food is what gives us the energy to function. The term eating habits as many people are aware of is the way one eats and the kind of food which is being consumed. In actual sense, eating habits entail a whole lot of things such as:

1.Why and how you eat
2. The people you eat with
3. Which food you eat
4.How the food is obtained
5. How the food is stored, used and discarded

Every time you eat or drink, you are either fighting diseases or feeding it.

Heather Morgan

The way of life (culture) can influence the eating of an individual. Most bad eating habits stem from children having a set of taste and preferences. Children are supposed to be introduced to different foods and their benefits. Teaching kids about the various foods’ health advantages helps them value them more as adults, which promotes healthy eating habits and eliminates the majority of the health problems that people currently experience.

Changing your eating habit is not easy and as such it requires patience, time, consistency and discipline. One way you can do that is to keep a food journal. The journal will serve as a guide and keep track of your eating habit. Keep the food journal for a week and during that period, write down the foods you eat, what times you eat them and the quantity you eat. Also, include the state you were in.
Example : You were bored at work so you got a snack from the vending machine or you were sleepy so you took a cup of coffee.
At the end of the week, review the journal and check your eating patterns to see what needs to be changed or maintained.

Therefore, whether you eat or drink, or whatever you do, do all to the glory of God.

1 Corinthians 10:31

The 4 types of eating habits known are:
1. Fuel eating
2. Fun eating
3. Fog eating
4. Storm eating

FUEL EATING

This should be the only reason we eat because food as clearly stated earlier is fuel to the body. During fuel eating, the only consumable foods should be the ones that are nourishing to the body and ones you stop eating when satisfied. This should happen consciously and intentionally. Fuel eating should be done 80% of the time because the body needs the real, clean, natural and minerally processed food to provide the body with energy

FUN EATING

This type of eating habit is when you eat food that does not contain any nutritional benefit to your body but you enjoy them because they taste good. They may include desserts, savory snacks and the likes. Fun eating should not be consistent or an everyday thing, rather, It should occur infrequently to satiate our desire for the pleasure food provides.

FOG EATING

During fog eating, you are not aware of what you are eating; you mindlessly do it even when you are not hungry. You munch on chips without tasting them. You ask colleagues for their snacks even though you are not hungry. It is possible to eat a bar of candy even without realizing how much you have eaten and what it even tasted like. Fog eating ends up in overeating and this leads to unnecessary weight gain.

STORM EATING

This is binge eating or eating out of control. It is mostly done out of emotions and not
necessarily out of hunger. Often times, storm eating is followed by regret and shame.

When diet is wrong, medicine is of no use. When diet is right, medicine is of no need.

Richard Codey

It is possible to experience some of these types at the same time or one may lead to the other. In order to be healthy and also maintain a healthy weight, practicing fuel eating is the best way to go about a healthy eating habit.

How can you do this?

  • First, become aware of your eating patterns.
  • Second, decide what you want to change. 
  • Third, be conscious of what, why and how you are eating.
  • Fourth, practice and repeat.

Note that, in order for this to be a success, consistency and patience is the key.

©Micky Amankwah 2022

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The Touch Of A Physiotherapist

A physiotherapist or physical therapist is not only considered a massage therapist but one who knows about treating an individual who has a problem with pain or movement. During physiotherapy, the patient is treated to become more mobile and comfortable. Individuals who have been affected by injury, illness, age, or disability need a physio and not a masseuse.

In physiotherapy, it requires the use of physical techniques to:

  1. Improve movement
  2. Reduce pain or stiffness
  3. Speed up the healing process
  4. Increase the quality of life
  5. Smooth blood circulation

A knowledge every individual should acquire is to know that physio’s work in a variety of specialism such as health centers and social care units. A lot of people with little or no knowledge whatsoever have started to associate themselves with physiotherapists. People who fall for these low schemes lack the necessary knowledge about what physiotherapists do and also for the reason of how cheap the fakes demand. It is better to pay more for the right services than to pay less for the wrong services which can leave you in long-lasting pain. Additionally, some physio’s are involved in the education field, research, and service management. Some also offer home or mobile services. One thing that makes physiotherapists distinct from those who are fake is, that they take the full history of the patient and perform a physical examination. This act by the physiotherapist helps develop a diagnostic plan which is then tailored to the patient’s needs. Before you seek help from a physiotherapist, first ask for a certified certificate to be sure you are receiving the perfect treatment.

 

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NB: GYM INSTRUCTORS AND PHYSICAL EDUCATION TEACHERS ARE NOT PHYSIOTHERAPISTS!!!!!!!

Physiotherapy is not restricted to a certain age group rather, it can be helpful to all ages with a wide range of health conditions and these include problems that particularly affect the:

  • Neuromusculoskeletal ( Bones, Joints and soft tissues)
  • Neurological (Brain and Nervous system)
  • Cardiovascular (Heart and Circulation)
  • Respiratory ( Lungs and Breathing)

Physiotherapy also helps people with injuries, illnesses, manual therapy education and advice. The physiotherapist must consider the body of the patient as a whole rather than focusing on the individual aspects of the illness or injury.

Physiotherapy serves as a double-edged sword as it improves your physical activity while helping you prevent other injuries which may likely incur.

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Some of the treatments a physiotherapist uses are as follows:

  • Massage which eases the soft tissues
  • Manipulation of joints
  • The application of heat to increase circulation
  • Ultrasound therapy to ease muscle
  • Exercise regimes geared towards developing the individual’s strength

For more help follow this Instagram link https://instagram.com/themobilephysio_clinic?igshid=YmMyMTA2M2Y=

©MICKY AMANKWAH 2022

ALL YOU NEED TO KNOW ABOUT EATING DISORDERS

Hey! Hey!! Hey!!! What’s up guys? Hope you have all been doing amazingly well? Today’s topic I believe is one of the less talked about subjects in this generation and as a result, we have embraced it and it’s harming us in any way possible. One term we hear daily is ‘food is bae’ (before anything else) and this sort of mentality makes us eat anything at any time without considering the health implications with which the food we are consuming can have on us. Discussed in today’s topic are the effects, the causes, and how one can steer away.

The groundwork of all happiness is health

Leigh Hunt

WHAT ARE EATING DISORDERS?

Although the term eating disorders are associated with eating, it entails a lot of things such as how it can affect one’s mental condition. Eating disorder is solely a mental disorder that affects an individual’s thoughts and emotions. This tends to affect the mental health of the person thus leading to an unhealthy eating behavior. This mental condition requires help from a professional to alter the course. In America, an estimated number of 80 million women and 10 million men have had an eating disorder at some point in their life. This estimation points out how it affects more women than it does men. As to why this is so, studies are yet to provide an answer.

TYPES OF EATING DISORDERS

It only takes 5 minutes to consume 500 calories. It takes 2 hours to burn them off. There are about 7 types of eating disorders but we are going to focus on the three most important and widely known ones.

  • Anorexia disorder
  • Bulimia Nervosa
  • Binge eating disorder

ANOREXIA DISORDER

This type of disorder is a potentially life-threatening disorder characterized by an abnormally low body weight induced by an intense fear of gaining weight and a distorted perception of weight or shape. Most often, people with anorexia try their best to use extreme efforts to try and control their weight and shape which backfires and interferes with their health and life activities. People with anorexia tend to reduce or limit calories intake and they may also use other extreme methods to lose weight thereby resorting to starvation, and the use of laxatives to help stimulate bowel movements. Trying so hard to fit into a dress can make people starve themselves for some time to lose weight and this can lead to severe health problems.

 

BULIMIA NERVOSA

Bulimia Nervosa is also considered to be a life-threatening eating disorder. The effect of Bulimia Nervosa makes one have a series of eating to the point of lacking self-control over your eating. People suffering from Bulimia Nervosa often restrict their eating during the day which leads to more binge eating later. During this period, the individual eats more food in a short time. Individuals suffering from this eating disorder are probably preoccupied with their weight or body shape and may judge themselves for their self-perceived flaws.

One must eat to live and not live to eat

Moliere

BINGE EATING

Individuals suffering from binge eating disorder regularly eat too much food and have zero control over their eating. It is possible to eat quickly and eat more food than intended even when you are not hungry. Your food cravings are heightened even when you are uncomfortably full. Guilt always sets in after eating excessively. Individuals who binge may be normal, overweight, or obese.

CAUSES OF EATING DISORDERS

The causes of eating disorders can be confusing. It’s been hard for scientists to come out with a concrete explanation as to the cause of eating disorders or predict who is going to develop it. In general, most experts agree that eating disorders stem not from a single cause. Across all types of eating disorders, the most common are attributed to mental health and body image. People believe that eating disorders stem directly from bad parenting. It is not entirely true and as a result, it can’t be proven in any simple and straightforward manner. Notwithstanding, coming from a family with eating disorders could increase the risk of developing one yourself.

  • MENTAL HEALTHmental health risk factors can include anxiety, low self-esteem, depression, peer pressure, and trauma such as childhood sexual abuse.
  • BODY IMAGEthese include weight-related teasing from friends and foe alike, comments associating with your weight; being thin; body dissatisfaction.

 

EFFECTS OF EATING DISORDERS

Eating disorders can lead to some physical effects which can be severe or minor. Some of the effects are as follows:

  • Consuming low fat or calories can cause the skin to be dry and also make the hair brittle and fall off.
  • In the case of anorexia where starvation is intentional can lead to damaged vital organs such as the brain and the heart.
  • Excessive thirst and urination
  • Dehydration which leads to constipation
  • Calcium loss leads to weakened bones
  • Irregular heart rhythm or heart failure
  • Excessive weight loss can cause the brain to shrink which later leads to personality change. This is not a permanent situation. As soon as one starts gaining weight, the brain comes back to normal.
  • Irregular menstrual pains

 

The road to healing from eating disorders is to first admit that there is a problem that needs solving. Of course, the process of breaking out from old habits is not an easy thing to do but trusting the process can be a huge success. True recovery starts with these four things:

  • Listen to your feelings
  • Listen to your body
  • Accept yourself
  • Love yourself

Also, it is important to seek help from a medical or health expert as early as possible because the earlier one seeks treatment, the less life-threatening it will be and the greater the likelihood of physical and emotional recovery. Don’t forget to be conscious of the things you consume daily because they are what defines your body. We can’t control everything in our lives but we can control the things we put in our body

 ©Micky Amankwah 2022

BANANA: AN ESSENTIAL FRUIT FOR DAILY CONSUMPTION

Fruits are essential components of a healthy diet due to their content of high vitamins, minerals, and fibers. Banana is considered one of the most important food crops on the planet and is grown in more than 150 countries with a total number of 105 million tonnes of fruits being produced each year. According to Business Mirror, banana is ranked as the third healthiest food and is considered to be consumed daily than any other fruit either raw or cooked. As shocking as it may sound, there are over 1000 different varieties of bananas worldwide. Although the name banana is derived from the Arab language to mean ‘fingers,’ it is credited to Africans. The most commercialized is the Musa Cavendish. The other large variety group is plantain. Banana is considerably loved by the masses due to its availability throughout the year. It is mostly eaten raw but a significant number of people eat it fried and can also be used as a derivative of flavor in bread, cakes, muffins, or pancakes.

NUTRITIONAL BENEFITS OF BANANA

  • May support heart related problems

The most common cause of premature death is heart disease. It has been reported by several studies that, daily consumption of 1.3-1.4 grams of potassium is linked to a 26% lower risk of heart disease. In addition, bananas contain flavonoid antioxidants which also add a significant decrease in heart disease risks.

  • Serves as an energy booster

Compared to most fruits, banana has more calories as well as higher sugar content due to their low water content. Banana contains sugar in the form of glucose, sucrose, and fructose in addition to fiber. These enhance the supply of energy boosters to the body. As an athlete, you may want to consider eating bananas daily due to their riches in potassium which reduces cramping during exercise.

  • The production of potassium from bananas is good for the heart and also regulates blood pressure. A medium-sized banana produces around 320-400mg of potassium and this amounts to about 10% of the potassium a body needs daily. Maintaining a healthy heart and blood pressure is what potassium helps to do.

  • Banana is good for the skin

The various nutrients that could be found in bananas help to enhance the beauty of the one who consumes them daily.

  • The abundance of potassium and manganese makes the skin soft and also provides brightness to the skin.

  • Banana helps moisturizes skin that’s dehydrated.

  • The vitamin E in bananas protects the skin from Ultraviolet damage and also slows down the process of aging.

  • Rubbing a banana peel on your face can act as a blemish banisher and a cure for treating acne.

  • Boosts hair growth and fights away dandruff.

  • Due to the high amount of potassium, banana is said to produce sex hormones and also improve the sex drive. One other enzyme banana produces is called bromelain which helps increase blood flow and libido.

Fun fact :

Adding one mashed banana finger to your pancake mix gives it a savoring taste one can never forget. Also, the smoothie lovers are not left behind. Try it today with your loved ones and you will not have any regrets in life. #wink

©Micky Amankwah 2022

SILENT NIGHT

Phew!

Hey! Hey!! Hey!!! Howdy to you all? It’s been an amazing year and I would like to thank you all for sticking with me throughout this journey. It wasn’t easy but we managed to paddle hard and strong to get to the final day of the year. My thank you will be incomplete without acknowledging God who saw us through this year. He has been the reason for our living. To those who share and read my content, you are the real MVP’s. I almost left my editor-in-chief out. Thank you, Miriam. This piece was edited by me so I know there will be some teeny tiny mistakes😅😅…

There were times I found myself in helpless situations where I couldn’t be of help to someone and this was as a result of the lack of resources or knowledge. I took it upon myself to equip my mind with knowledge so I could be of help to anyone who sought it. Often, some people keep things to themselves without sharing no matter how difficult things got for them. Such people need time and patience before they can open up. Many people are living in a world of darkness where they have shut themselves in, so they can face their fears alone. Finding no solution leads to loneliness and sometimes depression. It’s painful to find out the ordeals your friends had to go through without your knowledge. It’s more painful if you knew about it and still had no answers to help them😢.

I took to my social media (Instagram and Whatsapp) to ask why some people prefer to keep things that are eating them up to themselves and not share them with their close pals. As we all know, ‘a problem shared is half solved,’ so why? Some answers were repeated in different ways but the idea was the same so I edited them into one.

  1. People do not get meaningful results but pseudo sympathy.
  2. When problems are shared, they are mostly trivialized. they mostly do not listen then tend to tell you about a similar problem they faced which can make you more depressed.
  3. People share problems with those they feel comfortable with. The burden and discomfort they go through whenever they share their problems is not a feeling they want to experience over again.
  4. Trust issues. People have been betrayed several times and this has landed them in even worse situations than they were.
  5. Some have the thought that, ‘everyone has a problem so why burden someone else with mine.’ This implies how intentional we need to be in choosing friends.
  6. Some people are naturally reserved and like to keep things to themselves.
  7. Confidentiality is key but unfortunately, some people who don’t understand this have breached it.
  8. People are discriminated against when they share their personal information with others.
  9. The fear of being exploited and getting the wrong advice or solutions (alcohol, drugs).

Going through these responses, one underlying truth that came to mind was how intentional we need to be when choosing friends. People are quick to call those they meet in a few minutes, hours, or days friends, then they will go ahead to reveal everything about themselves to these people. This has landed many in detrimental situations. Before you go about sharing secrets that have been entrusted to you, know that it took a lot of guts and strength for someone to open up to you so value and respect that decision.

It’s easy to see people masking up with smiles on the outward but are sad on the inside and social media has created the perfect platform to conceal whatever pain they might be going through. Romans 12:18 says, ‘If it is possible, as far as it depends on you, live at peace with all men.’ The decision to be a good person and have no problems with the people around you lies solely in your hands. Live at peace with people you know. Live at peace with those you don’t know. Live at peace with those you like and even those you don’t like, live at peace with them.

Before you break the trust of someone, first put yourself in their shoes and ask whether you would have been happy if it were you. In my opinion, people with, ‘I want friends whom I can trust and will support me always,’ mentality should have that as their second priority. The priority is to grow and transform so you can become that can of friend you want in others. For such to happen, the friendship should be fueled with lots of sacrifice and patience which is backed with unconditional love and a heart that can persevere. Never be too quick to speak or offer advice when someone is sharing their problems with you. It is not right and wise to be that kind of person who only contacts people when they are in need. You will be avoided by everyone. Make it a resolution to be a good friend and someone who can’t be avoided in the years to come. Your friends should’t be happy when you are not around but rather, they should feel your absence when you are not around. Become the best version of yourself. Buon Anno!!!

©Micky Amankwah 2021

BELLY FAT: DO THEY BENEFIT OR PUT YOU AT RISK?

Keeping your body healthy is an expression of gratitude to the whole cosmos- the trees, the clouds and everything.

Thich Nhat Hanh

Most often, what you hear is, ‘Oh I don’t know what happened.’ ‘This shows you are rich.’ ‘I just happened to see it one day and there’s nothing I can do to make it go.’- these are some of the common things people with belly fat do say most of the time. Nothing in this world just happens. It takes a long and steady progress for something to birth so the fat that has been accumulated around or under your belly was fed over some time. Belly fat is said to be the fat that appears around the abdomen. Others call it spare tire or pot belly. Getting rid of belly fat is a common goal for many but the know-how is where the problem lies. Get to know the causes, the risks and how to get rid of them.

WHAT CAUSES BELLY FAT?

Belly fat can be attributed to many factors and a majority of these factors can be associated with our lifestyle. There are 2 types of belly fat and they are:

1. Visceral Belly Fat- These are fats that surround the organs and they have an increased risk of chronic diseases.

2. Subcutaneous Fat- They are the fat that sits under the abdomen (they are less harmful).

BAD EATING HABITS

The phrase, ‘you are what you eat has not been understood by many people and this has resulted in more harm than good. Healthy living is not the consumption of any and everything because you have the money to ‘blow away.’ Eating the right balanced diet to be healthy and fit is what defines that phrase. The intake of more calories than you burn off makes you put on more weight. The best way is to reduce or cut off the intake of your calorie foods. The consumption of more sugary foods and beverages daily is a habit that many people are not aware of. Diets that are high in sugar-sweetened beverages (SSB) can cause one to experience visceral fat which has already been described as dangerous or chronic. Individuals take in more SSBs than they realize and this is because of their low cost, convenience, and ease of consumption. As a result, the intake of sugar in a single setting is quite high. Limiting your intake of SSBs foods and replacing them with lots of water, unsweetened tea/coffee, and a whole minimally processed food can be helpful to tackle belly fat.

ALCOHOL

Consuming alcohol (red wine) in moderate amounts can be considered healthy which is associated with lowering the risk of heart disease. However, the high intake of alcohol may lead to health-related issues such as liver diseases, excess weight gain, certain types of cancer, etc. Alcohol is said to contribute faster to belly fat and weight gain in a few days.

LOW FIBER DIET

Fiber is known to be highly important for our precise health and weight management. A diet that has a higher fiber rate may increase the risk for weight gain and higher levels of increased belly fat.

GENETICS

The genes of an individual have been associated to play a major role in developing obesity. Recent research has shown the tendency for one to store fat in the abdomen as a result of a single gene associated with obesity. For example, certain genes may influence the release and action of leptin (a hormone that is responsible for appetite regulation and weight management).

MENTAL HEALTH

Research has shown that a high level of the stress hormone, also known as cortisol is strongly related to abdominal fat. Daily stress can be a trigger to gain weight. There are some mental health conditions such as schizophrenia and bipolar disorder that can cause one to gain excess weight. Weight gain can stem from the mental health itself or the medication used to treat it. In addition, some people tend to find solace in overeating processed high foods when they are stressed and this plays a role in weight gain around the belly area and other parts of the body.

POOR SLEEP

Getting enough sleep is essential to your health. The lack of sleep may lead to weight gain in the sense that, there is an increased food intake to compensate for the lack of energy, changes in hunger hormones, inflammation, and lack of physical activity due to tiredness.

LOW PROTEIN DIET

Protein foods are important nutrients necessary for weight loss. Protein foods do not only help you lose weight but also help you avoid gaining weight. People who consume more and better protein foods have a lower risk of abdominal fat.

LACK OF EXERCISE

The lack of exercise is responsible for many health problems including belly fat. Excuses such as a busy schedule or not having enough time have been why people fail to allocate some time to exercise. You do not need to register at a gym before you decide to exercise. There are easy exercises you can do at home without gym equipment. Skipping, walking, stomach training, squatting, etc are all forms of exercises you can do in the comfort of your home.

RISKS OF BELLY FAT

How to know you are at risk is to measure your stomach. The measurement of 35 inches or more and 40 inches or more in both women and men respectively is a major cause of concern which could spell trouble. The health risks you are exposed to could be:

•Diabetes

•High blood pressure

•Heart attack

•Dementia

•Asthma

•Cancer

NB: Your clothes may not look nice on you and if you are a man, you will appear as though you are pregnant.

HOW TO GET RID OF BELLY FAT

Belly fat is said to be the easiest type of fat to lose. Doing these things listed below will help you lose that excess belly fat.

1. Exercise regularly

2. Reduce your intake of alcohol

3. Drink more water

4. Eat more protein foods

5. Get enough sleep

6. Avoid junk foods

7. Eat foods high in fiber

8. Avoid late night eating

©Micky Amankwah 2021

Sleep Disorders: Dangers, Types and Treatment

                                      

Hey! Hey!! Hey!!! What’s up guys and hope you’ve all been well? Thank you all for the support you show always. I appreciate it a lot. My very good friend asked me to write about sleeping disorders and upon further thinking, I realized some friends of mine find it difficult to sleep or stay asleep so it was an opportunity to research and scribble something down for you guys. I hope you learn something as you read.

One of the most essential parts of living is sleep. Being deprived of enough or no sleep can cause fatigue or body breakdown. Sleeping disorders can wreak havoc on your sleep routine and the way you feel during the day. The disorder can harm the quality required by the body to perform during the day. Taking too long to treat your sleep disorders can be mentally harmful which is never a good sign of healthy living. It is advisable to seek help from a medical and qualified practitioner if you have difficulties in sleeping. Having the requisite knowledge of the different types of sleeping disorders will help you understand your sleep patterns and set you on the right path.

WHAT ARE SLEEPING DISORDERS?

Sleeping disorders are conditions that affect the ability to sleep well or enough. The problem that surrounds sleep disorder is it does not only affect you but the quality of the relationship you have with the people around you. It also affects your safety, school and work performance, mental health, and weight. In a nutshell, not getting enough sleep affects the quality of your life.

THE DANGERS OF NOT GETTING ENOUGH SLEEP

There are several effects of sleeping disorders. Sleepiness can interfere with cognitive functioning which can lead to difficulties in learning. Memory impairment can also be a danger and this affects people of all ages. Personality change can be frightening especially when the people around you start feeling uncomfortable and unable to deal with your mood changes. Depression, Obesity, Heart diseases, and a slower performance rate are also the dangers one is likely to experience as a result of sleeping disorders.

TYPES OF SLEEPING DISORDERS

  • Insomnia
  • Narcolepsy
  • Sleep Apnea
  • Restless leg syndrome

INSOMNIA

Over 40 million individuals have been estimated to have suffered from this disorder every single year in the United States. People who suffer from Insomnia find it difficult to sleep or stay asleep. They are likely to wake up often during the night and they have difficulties going back to sleep as though they do not enjoy sleeping. Insomnia is said to be chronic (long term) when it persists for at least 3 nights a week for 3 months and more. On the other hand, it is said to be acute (short term) when it lasts for one night and a few weeks.

No underlying or coexisting condition is the cause of this disorder. However, there are certain factors you are likely to do to experience insomnia. For example:

  • Losing your job
  • The death of someone close to you
  • Doing anything that stresses you out
  • Medical and Mental health conditions such as asthma, depression, anxiety
  • Taking certain medications
  • The fear of losing your loved one or your job
  • Working at odd hours or changes in sleep patterns
  • Your environment can influence your sleeping patterns
  • The use of alcohol, caffeine, and nicotine excessively

NARCOLEPSY

Suffering from narcolepsy makes you sleep at inappropriate hours. It is a disorder that affects normal sleep-wake patterns. Narcolepsy can result in:

  • Excessive daytime sleepiness can affect your productivity throughout the day.
  • Sleep attacks – Can you imagine what would happen if you were driving and suddenly fell asleep without any warning? Your guess is as good as mine.
  • Excessive dreaming and waking in the night – Never did I think dreaming could be ‘abused’ in this manner but researchers have found out you could have dreams often the moment you fall asleep (hypnagogic hallucinations) and right before or during waking (hypnopompic hallucinations).
  • Unusual behaviors – Avoiding sleep can trigger behaviors you are unaware of and an example could be a student who may continue to write but in actuality, he is scrawling gibberish on the page.
  • Sleep paralysis – A friend told me a story about a guy who was awake during a robbery in his room but could do nothing because he was stuck in bed and could not even move a muscle. All he could do was watch everything like a movie.  

SLEEP ANEA

The male fraternity has a higher risk of suffering from Sleep Apnea than females. Sleep Apnea is a disorder that stops your breathing for 10 seconds or more during your sleep. The normal breathing pattern returns with a snort or a choking sound. There is a possibility you could be loud in your sleep. However, people who snore in their sleep do not suffer from sleep apnea. Overweight individuals and children with enlarged tonsils or adenoids may also experience this disorder.

It is fine to experience a change in your sleep pattern once in a while as a result of catching up to a deadline or attending to an urgent situation. However, you may have a sleeping disorder and would want to consider treating it if you experience the following symptoms:

  • Feeling tired during the day
  • Breathing patterns become unusual
  • Depression
  • Unusual movement during sleep
  • Anxiety
  • Lack of concentration
  • Weight gain
  • Difficulty in falling or staying asleep
  • Impaired performance at work or school
  • Strong urge to take naps during the day

HOW DOES ONE TREAT SLEEPING DISORDERS?

Sleeping disorders can be treated medically or by changing lifestyle behaviors. Lifestyle changes can greatly improve the quality of your sleep.

  • Exercise regularly
  • Drink less water before sleeping
  • Consciously set a time for sleep and take away distractions.
  • Limit your caffeine, alcohol, and tobacco intake
  • Maintain a healthy weight
  • Eat smaller low carbohydrate meals before bedtime
  • The use of essential oils such as Cedarwood, Lavender, Neroli, Vetiver, Chamomile, and Sandalwood essential oils can aid you to have a good sleep
  • Eating disorders – Researchers have identified an overlap between sleeping problems and eating disorders. However, not everyone with sleep disorders has a problem with their eating. Night eating habits have a greater possibility of affecting your sleep.

The danger of a sleeping disorder is not necessarily the loss of sleep but the dysfunction it causes when you are awake. It is important to surround yourself with selfless people who will sacrifice everything to be with you in trying moments so you do not feel alone. Sleeping disorders can be dangerous so pay close attention to your sleep patterns and do not neglect your exhaustion as something normal.

©Micky Amankwah 2021

5 WAYS TO STAY CONSISTENT AS AN UPCOMING WRITER

As an upcoming writer, the need to stay consistent was quite a challenge in my early stages. It is true the euphoria and zeal one gets after starting anything can die out after sometime if care is not taken. I believe what makes one consistent in whatever they do is the passion and determination that drives them. It has been almost 2 years since I started writing and there are things I have learnt by experience and through fellow writers on all writing and social media platforms. Follow me through this and I hope your interest for writing heightens at the end of this piece.

‘‘How do I stay consistent?’ You may wonder.

These are the 5 consistent habits I have discovered as an upcoming writer and I believe it will help anyone who wants to walk this path I have taken:

1. WHAT DO I WANT TO ACHIEVE?

In my opinion, this is one of the most important; if not the most important question one can ask before embarking on the journey of writing. There are many reasons an individual makes a decision and this is what many term as GOALS,which I believe are the driving catalysts that give relevance to a successful idea. My interest to start writing started during the first ever Corona Virus lockdown. I wrote about anything that came to mind. There was no compass guiding me as a newbie so the motto I literally carried around was, “everything goes”. After knowing how the writing space worked, I understood the need to narrow down to a specific niche of interest.  I did not struggle to pick a niche because I knew what I was interested in. A niche can be changed in the future so do not worry about being tied down to one niche throughout your writing career. The decision to be a Health and Wellness writer came as a result of the indiscipline and lack of knowledge people tend to exhibit when it comes to knowing the food they consume into their bodies. Seeing this, it was a great satisfaction to me, to enlighten people through my writing on what to eat, the benefits of the spices they have in their kitchen and the type of exercises they need to undertake. Knowing what you want to achieve will always give you a sense of direction.

2. KEEP AN IDEAS JOURNAL

I chanced on a tweet sometime back on the importance of creating a group on whatsapp where you can keep ideas that come to mind. I found it to be very important so I created this group and named it Ideas Arena (not bad right?); my best friend was not excluded knowing how it would be of benefit to her entrepreneurship career. Well, she has turned it into a storage platform but I am glad we get to keep lots of ideas there where we can revisit them anytime. In addition to the whatsapp group, I got myself a journal. The whatsapp group serves as a “bank” of ideas I get from people or other platforms whiles the journal serves as ideas that personally come to mind. I get my ideas from a range of sources: Books, articles, songs (I am particular about the songs I listen to and it is one of the things I am grateful to God for), experiences I had in recent times and last but not least, when I am under the shower. If there is anything I have learnt the hard way, it’s not to trust your memory. The habit to write down ideas has reduced the act of forgetting good ones.

3. SET A TARGET FOR POSTING

In the early parts of this write-up, I made mention of the motto I carried along which made days for publishing of content irregular. After some time, I set a personal objective to publish a new post per week. While I fall short of that goal, I have still managed to publish at a fairly consistent rhythm. The target is to be consistent with whatever decision you make. You are not in competition with anyone so it is best to take baby steps. Scan through your daily or weekly activities and set a goal for publishing. Start small, go easy, and prove to yourself that the objective you set is achievable.

4. GET MENTORS IN YOUR NICHE

The key to becoming a great writer is to be mentored by one who has gone ahead of you in your niche and there are many of those writers out there who are doing extremely well. Don Moen got that song perfectly when he sang Our Father. A part of the lyrics goes, ‘…we are surrounded by many who have crossed that river before.’ You don’t need a personal relationship with these people. Read what they publish from an eagle’s lens and learn extensively from them.

5. BELIEVE IN YOURSELF

It is important to embrace flaws. You will make mistakes but learn from them. Understand that, reach and popularity of your posts do not imply they lack quality. It is all about time and chance. The aim is to be a better writer and not just to chase after popularity from the get-go. I advise you to get a friend who will read through your writings to check for any errors. That is if you are not yet confident in yourself and your writings.

According to Letter.ly, bloggers worldwide publish 7.5 million posts a day and WordPress users alone account for 70 million a month. You are never too late to start writing. It pays well and on the road to financial freedom, you should employ yourself now. If we are being honest, the hours we stay on social media scrolling down feeds have never benefited us so why not replace it with something profitable. The good thing is, no degree or experience is needed and you get to work from the comfort of your home. Start now and let us meet at the top in a few years to come.

 Editor in chief: Miriam

Did You Know?- The Benefits Of Ginger

Having the knowledge of something gives you the consciousness to use it and get the full results and not abuse it.

Micky

Hey! Hey!! Hey!!! It’s been quite a long while we came your way with some spicy gist on a “did you know” article but alas here we are. Today’s episode is to see the benefits in one of the most used spices in this world by almost everybody. Ginger being one of the most used spices as stated earlier is or can be found in almost every home and restaurant.

sliced ginger on cutting board
Pinterest

Ginger is said to be a member of the plant family that includes cardamom and turmeric. One amazing fact about ginger in the 13th century was, the value of pound of ginger was said to be equivalent to a sheep. That’s an interesting fact right? Imagine the number of sheep one has eaten in this era. Also, Queen Elizabeth the 1st is credited with the invention of the gingerbread man, which later became a very popular iconic Christmas treat. After this post you will look at ginger from a different point of view, give it the respect it deserves and also eat it with the awareness of what it can do to your body. As safe as ginger is, one has to consult his or her doctor before consuming it in large amounts. The unique fragrance of ginger comes from its natural oils with the most important of them being gingerol.

Benefits of Ginger

Ginger contains a substance called gingerol which has powerful medicinal properties and has a very long history of use in various forms of traditional and alternative medicine.

         IT MAY AID IN DIGESTION ISSUES

Drinking ginger tea once a day has the ability of freeing or exempting you from constipation and indigestion. For those who drink sobolo (a locally made Ghanaian drink) daily can testify to this amazing ability of ginger. I once sold a bottle of sobolo to a man at the hospital who complained of suffering from constipation for several days and after drinking half a 500ml bottle of sobolo, he testified of a relieve.

WEIGHT LOSS

I think this is one of the easiest ways to lose weight if you want to skip the early morning and gruesome exercises. In 2016, a study was made on 80 women with obesity identified that ginger had the ability to reduce the body mass index (BMI) and Insulin levels.

May significantly reduce menstrual pains

One of the traditional uses of ginger is pain relieve which includes menstrual pains. Friends who listened to me and took in ginger tea everyday saw a reduced pain in their menstrual cycle. It is okay to take it before or during the pain.

MAY HELP LOWER CHOLESTROL LEVELS

MAY HELP PREVENT CANCER

Ginger containing gingerol appears to have protective effects against cancer. However, more studies is needed to ensure the authenticity of this proof.

HELPS RELIEVE NAUSEA, ESPECIALLY MORNING SICKNESS

The effectiveness of ginger to relieve nausea is very high. According to a review of a study that was taken among a total number of 1278 pregnant women and 1-1.5 grams of ginger was given to them. It was then found out that ginger could significantly reduce morning sickness. To those who feel sick when traveling on a long journey, I advise you to get a little piece of ginger on you so you can chew it along the way.

WORKS AS AN ANTI AGING SUBSTANCE

To those who are conscious about how their skin looks at all times, I have good news for you. Ginger is packed with an anti-oxidant gingerol that has the ability to fight free radicals and as a result, it gives you an even tone and a glowing skin. Looking at another side of this, ginger tightens the skin and fights the various signs of ageing.

GOOD FOR YOUR HEART

Suffering from cold, flu or a blocked nose, ginger is one of the best things to treat yourself with. For my fellow Ghanaians, this is one way to treat colds very fast and it’s done by cutting ginger into pieces and adding a little bit of sugar to it. Your relieve is in a few minutes after chewing the ginger dipped in sugar.

HOW TO MAKE GINGER TEA

honey added to cup of ginger tea
Pinterest

Note: I’m not going to give a measure of what to use because I don’t want to restrict anyone from making a little or too much of the ginger tea but per your own discretion, make something that won’t go to waste.

Use a zester to grate the ginger or crush it and put it in a bowl.

Boil some cups of water and add the crushed or grated ginger into it.

Once the water has boiled enough on a medium to high heat for about 5-10 minutes, remove the boiling water from the stove and allow to sit for another 5-10 minutes.

Strain the liquid if you grated the ginger or pick the ginger pieces out if it was crushed.

Add honey and stir well. You can squeeze lemon to it if you like your tea with some lemon.

See you in the next episode of Did you know. Till then, stay safe and protect yourself from COVID-19.

©Micky Amankwah 2021