’No man is an island’. I have heard that phrase so many times in my lifetime. ‘A problem shared is a problem half solved’.  That is another very popular saying. What those two phrases mean is that it is better to have people around you. It is very easy to say human beings are terrible but in the words of 2Baba “I know you cannot trust nobody but you have to trust someone”.
There are certain benefits of having friends besides networking or financial support. Friends are actually good for your health. I wish that you read this article and feel the need to reconnect with old friends or even go out and get connected to new ones.
Benefits of Friendship

It takes effort to stay connected. Between kids and work and everything else, people are busy. A friend of mine recently had a baby and almost cut off from our whole circle of friends. It would have been very easy for me to stay afar and sulk as the single one but I made an effort to preserve our friendship. If you can find the time and energy, you may be pleasantly surprised at how fulfilling it is to be there for someone. Friends are fun and they also have their uses. They help you:

Feel supported; sometimes friends are your first customers when starting a new venture
Stay mentally sharp
Reach your goals
Develop a more active lifestyle; this holds true if you exercise or play sports together
Reduce stress
Have better health outcomes
Lengthen your lifespan

Are there benefits of being a loner?  Some researchers believe that social isolation can lead to a state of ongoing stress, which can eventually cause serious health problems. So staying connected has many benefits.
Tips for Building a Network of Friends
There are many ways to develop social connections in your community. Here are a few ideas:

Take classes in yoga, crafts, cooking even professional courses or something else that interests you
Get involved at your place of worship, a club or other organization
Volunteer for a cause you believe in e.g Slum to School or any active charity around you
Start or join a book club
Start a travel club
Join a fitness center or gym
Plan a social gathering, like a games or movie night.

As you are meeting new people, be sure to keep up with the friends you’ve already got. Devoting more time and energy to these friendships can lead to deeper, more rewarding relationships.
Connect online
Friendships can grow through online communities, too. There are plenty of sites that have been designed for social interaction, but if you use them try not to be gullible to fraudsters.
 

Child birth scares some women for different reasons. I am particularly concerned with the state of the vagina after that. I worry that it may lose its tone, I mean a little human just passed through there. Childbirth is just one of the conditions that may weaken the pelvic muscles and reduce vaginal tone. Other factors include; age, obesity, straining during bowel movements and having a hysterectomy i.e. when the womb is removed. You can tell the pelvic muscles are weakened when a person experiences urinary incontinence.
The first thing to do before starting kegel exercises is to find your pelvic muscles. The pelvis is the lowest part of your stomach. You can identify the muscles when you pee.
Once you’ve identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.

Squeeze your pelvic floor muscles for five seconds

When you’re just starting off, this is a great exercise. You don’t want to strain those muscles too much by squeezing them for too long

Release your muscles for ten seconds
Repeat the exercise ten times. This can be considered one set of Kegels. This should be enough Kegels for one time and you should do the same set of ten 3-4 times a day
Build toward squeezing your pelvic floor muscles for ten seconds at a time

 You can increase the amount of seconds that you squeeze those muscles each week

Do pull-in Kegels

This is another variation on the Kegel. To perform a pull-in kegel, think of your pelvic floor muscles as a vacuum. Tense your buttocks and pull your legs up and in. Hold this position for 5 seconds and then release it. Do this 10 times in a row. It should take about 50 seconds to complete
There are devices that make kegel exercises easier; kegel balls, kegel cones, kegel bar bells even electric stimulation.

You should get results doing the kegel exercises with or without devices in about twelve weeks.
Always urinate before your kegel exercises. Also note that if you feel any pain after you are doing it wrong.

One significant way of staying alert and on top of your game with your breast health, is to know the normal look and feel of your breast. This way, you will notice any change or know what to look out for.
With regular breast self exams, you get to know your breasts better. How often do you undertake breast self examinations? Taking the time to look at your breasts is a start to it. Place arms on your hips and examine your breasts in the mirror. This will help you notice any unusual shape, distortion, swelling or coloration. You could also lift up your arms to do this check. Easy, right?
While still standing in the shower with your skin wet, lift your arms up and feel your breasts using your fingers in a circular motion, up and down, or vertically (try any motion that works best for you). Ensure to cover your entire breast area, cleavage, and armpit to carefully check for lumps. This procedure can be carried out while lying flat in bed as well.
Although a breast lump might be a symptom of breast cancer, not all breast lumps are cancerous. Discovering a breast lump can be a cause of great anxiety in any woman’s life but there’s really no need to panic. Studies have shown that at least 8 out of every 10 breast lumps are benign (non-cancerous).

Benign lumps could be:
A fibroadenoma – made up of breast gland tissue and tissue that helps support the breast gland tissue, a fibroadenoma is a firm lump that moves around easily in the breast. It’s quite common in younger women (below 30).
Sometimes, cracks in nipples make way for germs. A bacterial infection occurs and a collection of pus forms under the skin of the breast. Usually painful, this occurrence is known as a breast abscess in form of a lump.
Another common type of lump is a breast cyst. This is a smooth, firm fluid-filled lump quite familiar in women approaching menopause (from the ages of 30 – 60).
An injury or trauma to the fatty tissue in the breast can cause a lump. These lumps are referred to as fat necrosis and often heal on their own accord.
Another benign lump is lipoma. This is a fatty growth that develops within the fatty tissue of the breast.
Notwithstanding, should you feel a lump and you’re worried about it, don’t hesitate to see a doctor. A visit to the doctor will help tell you what type of lump it is and that’ll certainly ease your fears. And if cancerous, treatment can commence immediately.
Breast self-exams should not take the place of regular mammograms/ultrasounds. These professional checks remain the best ways to detect breast cancer early. With early detection, your choices of treatment are wider; it most definitely improves your chances for a successful treatment and survival.
 

Can you swim?
I can’t. I wish I could but I can’t and I have always been happy to blame my race.
Have you heard about the stereotype that black people are the worst swimmers? That was the perfect excuse for me not to attempt to swim. However, that stereotype just got shattered at the Rio Olympics so that excuse is gone.
I was still wondering why black people, especially black women, aren’t so keen on swimming then it came to me, same reason we are worried when we are out while it rains, our HAIR!
Also contrary to popular belief here in Nigeria, people from the Niger Delta are not natural born swimmers. I should know, I am most likely to sink than swim.
I know there are many factors that may discourage us from actually swimming or even learning to swim but I hope we can put them aside to reap the benefits.
Health Benefits of Swimming

All round body work out

It is not a decision between strength training and cardio. With swimming you get to do both

Builds Muscle Mass

Have you seen Michael Phelps’ body? I shouldn’t say more. Swimming is great for building muscle mass, definition and tone.

Family Affair

There is no age restriction for swimming. It can even be a fun activity for you to indulge in with the kids

Stress Reliever

Most people feel better after exercise because of the endorphins that are released during a workout. It is even better with swimming; being submerged in water brings a great feeling of calm

Low Impact

This simply means even if you are injured or pregnant, it is a sport you can participate in because there is less strain on the joints

Healthier Lungs

Your body learns to use oxygen more effectively since there is less oxygen in water where swimming takes place

Burns Calories

I bet you were waiting to hear this. You burn between 500 to 600 calories per hour of effective swimming. I would recommend this with any weight loss program
 

Drink milk! It would give you strong bones and protect them against diseases. Drink milk, It would keep your teeth healthy and strong. These were basically the benefits of milk we were taught as kids, which without any doubt is true. However, have you ever thought about the benefits to your body beyond these?
THREE CROWNS MILK: OCCASSIONS TVC
 
For Three Crowns Milk, it’s not just about drinking milk, it’s about enjoying the numerous healthy benefits from every sip of milk. That means at whatever occasion or whatever moment you drink milk, be rest assured it provides you a dosage of healthy, nutritional value. Because, believe it or not, there’s so much you can get from milk than you know.
So why shouldn’t you keep drinking milk?

A good majority of us are aware of the recent fit-fam buzz and as such have taken on exercises and healthy diets in order to ensure weight loss, fitness and a general healthy lifestyle, which is absolutely the way to go. The amazing thing is apart from being an effective post-exercise rehydration drink, thanks to its calcium content, milk is also effective in weight loss as studies have proven that women who drink milk daily are more likely to lose weight than women who do not drink milk at all.
Milk also does wonders to your skin and this is no exaggeration. So make it part of your healthy lifestyle routine by taking two cups of the healthy Three Crowns Milk every day. This will keep your skin soft, glowing and popping! This is because milk contain the vitamins and nutrients that are essential to skin health. You really don’t have to have a milk bath before you get your skin to glow.
Just as you can’t take play away from a child, you also cannot take food away from a Nigerian. Unfortunately, many foods contain acids that cause people to experience heartburn. The good news is there’s a simple and totally yummy way to get rid of the pain; drink a cup of Milk. The cooling sensation and the thick consistency of milk helps to coat the esophagus and stomach lining to reduce heartburn.

Milk works as an effective stress reliever. The many vitamins and minerals contained in our milk helps to relieve muscle tension and calm your nerves. So, what better way to relieve that stress after a long and stressful day at work than a cup of the healthy Three Crowns Milk? And even when you need something to boost your energy during the day, reach for an ice cold glass of milk. You will feel alive and refreshed in no time.
Remember that every moment matters and being healthy is about getting the best out of every moment of our lives. So, pour yourself a glass of Three Crowns Milk today and stay healthy in every moment!
 

Being pregnant could be a joyful time as you are expecting the birth of your baby; but it could also be a stressful and even fearful time, especially if you have friends or family around you who think that telling you fearful stories of their labour and delivery is funny. These people keep increasing your fear by telling you they had an episiotomy and second degree tears, which may make you wonder if you have to go through the same pains.
Well, you might not have to, if you regularly do perineal massages. Experts have suggested that regularly performing perineal massage in the last six weeks of pregnancy could help prevent tears and having an episiotomy done.
Perineal massage is the process of using the fingers to massage the perineum (the area between the vagina and the rectum) of a pregnant woman. It is done to relax and soften the perineum in order to prepare the vagina for delivery thereby preventing tearing and reducing the need for an episiotomy.
You could do the massage yourself or you could ask your partner to help out.
How to do Perineal Massage

Take a warm bath, this will help you feel relaxed and soften the perineal area.
Cut your fingernails (or your partner’s fingernails) short, so the nails would not injure you.
Wash your hands thoroughly with soap and water, so as not to introduce germs into the birth canal.
Get into a comfortable position, the best position being lying on the bed propped up with pillows to support your back with knees raised and bended. Try to be as comfortable as possible.
You will need to lubricate your thumbs and perineal tissues. Olive oil is probably best to do this with since you can get it easily.
Place both of your thumbs about 1 inch inside your vagina while resting your fingers on your buttocks as shown below.

Press down towards the anus and to the sides of the vagina wall.
Hold in this position for about a minute, you will feel a slight burning or stretching sensation.
Gently massage the lower half of your vagina using a U-shaped motion, going back and forth, up and down. Do this for 2-3 minutes
Repeat steps 7-9 for about 10 minutes.

Things to Note

You do not need to do perineal massages if you are having a Caesarean section.
If it is not your first pregnancy, you don’t need to do the massage because your perineum is probably already stretched enough. Though there’s no harm in trying.
If you are not doing the massage yourself, your partner should use the index fingers.
Do not start perineal massages until at least your 34th week of pregnancy.
You should perform the massage daily in the final 6 weeks to delivery.
Don’t do perineal massage if you have a history of preterm labour, premature rupture of membranes or a vaginal infection.

Everyone loves smoothie, right? Who doesn’t love a combo of creamy yogurt, fresh or frozen fruit, natural sweeteners, plus delicious and nutritious super foods?       
Smoothies are a great way for you to get all of your most nutritionally-packed foods into one glass, but it can also work for your kids.
Smoothies include the whole fruit, so the vitamins and other nutrients are in a very natural form, combined with the fruit’s fibre and this means that they cause fewer fluctuations in blood sugar levels.
The best thing is children tend to like smoothies made of fruits that they would otherwise not touch, so by drinking them they get used to a larger variety of real fruit tastes.
 
Nutritious Banana and apple smoothie

Ingredients
*.1 banana, chopped
*.1 apple, chopped
*.60g natural yoghurt (1/2 small pot)
*.60ml milk
*.1 tsp honey (runny)
*.3 ice cubes
 
Preparation
1. Peel, chop and mash bananas till mushy
2. Add honey, yoghurt and milk
3. If the bananas are really soft you can mash it up pretty well with just a fork, otherwise to make it even easier.
4. Add the chopped apple
5. Blend till it’s even
6. Pour into cups/glasses and add a curly straw for extra appeal if you want.
Your smoothies are ready!

As I write this, I am in my office contemplating a large plate of Ofada rice with plenty orisirisi and a chilled bottle of cola. I looked down at my belly and I knew that would be the worst decision especially as I am not hungry, I just want to snack.
Overeating is a problem a lot of people struggle with especially those who binge. This simply means to indulge excessively especially in food and alcohol. We also have those who eat to comfort themselves when they are sad, anxious even those who eat excessively when they are happy.
We are talking about those whose emotions are tied to their stomachs or you can be like me, eating because you are bored or for a lack of activity. As we all know what you consume on the inside gets to show on the outside and not always in a flattering manner. However if you must snack, try to do so with food items with low fat and generally lower calories. Try some these snack ideas when next you are in the mood.
Snack Ideas
1.     Coconuts
If you like Bounty chocolate you should enjoy this. Just kidding. Why not chump on some coconuts? It would definitely keep your mouth moving. It has enough fibre to get your bowels moving. Moderation please.
2.     Carrots
What’s up Doc? Definitely snack on this. It is also rich in Vitamin A
3.     Dark Chocolate

If you are a chocolate lover I bet you love to see this on the list. Try this healthier variant of chocolate.
4.     Plantain Chips

My personal favourite. If you love Pringles you would love this. Remarkably less fat too.
5.      Yogurt

If you are craving an ice cream switch to yoghurt same family and come on it tastes good. The Greek yogurt is the best kind for weight watchers.
6.      Fruit
If you know your classes of food well you would know everything here is definitely good for you.
7.     Groundnut, Cashew nuts, Almond
Go nutty, have a mouthful and enjoy but stay away if you have allergies
8.     Healthy Popcorn

Yes there is such a thing. Indulge.
Let me know what you indulge in when you are trying to be healthy.

I honestly cannot over estimate the wonders of water on your skin. I am sure you have heard countless times that our bodies are made up of 80% water so we definitely need water to keep refreshed and nourished.
Now there are two major ways you can experience the wonders of water on your skin. They are pretty obvious but you can indulge in this free (well not so free considering utility bills and packaged water) natural goodness by hygiene and drinking it.
Nothing beats a refreshing shower after a hot, sticky day or a warm soothing bath even on cold days.
Wonders of Water on Your Skin

Water directly cleanses dirt and impurities
Yes, I know you have all your fancy products but imagine no water to use alongside.
Using water from a poor source can harm your skin
Everyone who has been to a hard-core boarding school can definitely attest to this. I used to get allergies and skin irritations a lot then.
Water is great for relieving fevers
I remember when I was younger and my mother would sponge me all over when I was running a temperature. It is still an effective way of a cooling a high fever.
Water helps curb cravings
I mean this especially helps when you are broke. Just kidding. Drinking water helps you feel fuller for longer.
Water helps keep a protective layer on the skin
I bet this is the part you have been waiting for, not drinking water makes your skin dry and dull. This makes the appearance of wrinkles more visible.
Detox
Drinking water is the best form of detox. It helps to get rid of toxins by excreting them. It also helps lubricate the organs.
 
The best part about water is that there is no price tag attached to it so you drink up.
 
Why don’t we start a 30 day water challenge? No fizzy drinks, no alcohol just pure good water.
 
Join me.