Wellness Simplified by Nonnie, Sunderland (2025)

03/10/2024

Want to keep your immune system strong during cold and flu season? Focus on eating nutrient-rich foods, staying hydrated, exercising regularly, and getting enough sleep. A strong immune system is your best defense!

Strengthening your immune system can be achieved through a combination of healthy lifestyle habits. Here are some key tips:

Balanced diet: Consume a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Include foods rich in antioxidants and vitamins like citrus fruits, berries, spinach, almonds, and yogurt.

Regular exercise: Engage in moderate-intensity physical activity for at least 150 minutes per week to boost immune function and reduce stress.

Proper hydration: Drink plenty of water throughout the day to help your body function optimally and eliminate toxins.

Adequate sleep: Aim for 7-9 hours of quality sleep each night to support your immune system's performance.

Manage stress: Practice stress-reducing activities like meditation, yoga, or deep breathing to minimize stress levels, which can negatively impact your immune system.

Maintain healthy habits: Avoid smoking, excessive alcohol consumption, and maintain good hygiene practices to reduce the risk of infections and support overall health.

Remember, every small step you take towards a healthier lifestyle contributes to your overall well-being. Move more, stay hydrated, practice mindfulness, opt for healthier food choices, prioritize restful sleep and connect with others.

Every small step counts, so celebrate each positive change you make, and remember that progress, not perfection, is the key to a healthier, happier life.
Incorporating these lifestyle tips can help improve your immune system's functionality and promote overall well-being. Remember, a healthy body begins with a healthy lifestyle.

02/10/2024

Washing your hands is one of the simplest ways to stop the spread of germs!
Keep viruses at bay by washing with soap and water for at least 20 seconds. If soap isn’t available, use hand sanitizer with at least 60% alcohol.
Let's all do our part to stay healthy!
Hand hygiene is an essential aspect of preventing the spread of infections and maintaining good health. Here are some key reasons why it's vital:

It helps eliminate harmful bacteria and viruses, reducing the risk of infections like colds, flu, and diarrhea.
Proper hand hygiene practices by healthcare providers and patients have been shown to decrease the spread of infections within healthcare settings.
By practicing good hand hygiene, you help protect those with weakened immune systems, such as young children, the elderly, and individuals with chronic health conditions, who are more susceptible to infections.
Regular handwashing is a fundamental part of personal hygiene and helps maintain a clean, healthy environment in homes, schools, workplaces, and public spaces.

When to wash your hands?

Before, during, and after preparing food
Before eating
Before and after caring for someone who is sick
Before and after treating a cut or wound
After using the bathroom, changing diapers, or cleaning up after a child who has used the bathroom
After blowing your nose, coughing, or sneezing
After touching an animal, animal feed, or animal waste
After handling garbage

How to wash your hands properly:

Wet your hands with clean, running water (warm or cold).
Apply soap and lather your hands by rubbing them together. Be sure to lather the backs of your hands, between your fingers, and under your nails.
Scrub your hands for at least 20 seconds. Need a timer? Hum the "Happy Birthday" song from beginning to end, twice.
Rinse your hands well under clean, running water.
Dry your hands using a clean towel or air-dry them.

Using hand sanitizer:

Apply the gel product to the palm of one hand. Check the label to find out the appropriate amount.
Rub your hands together.
Continue rubbing the sanitizer into your hands until they feel dry. This should take around 20 seconds.
Remember, handwashing with soap and water is the best method for cleaning your hands, but hand sanitizer is an excellent alternative when soap and water are unavailable.

01/10/2024

Cold and flu season is here!

Protect yourself and your loved ones by staying informed and proactive. Did you know that getting your annual flu shot is one of the best ways to reduce your risk? Don't wait—schedule your vaccine today!
Cold and flu are both respiratory illnesses caused by viruses, but there are some key differences between them:
Symptoms: Cold symptoms are usually milder and may include a runny or stuffy nose, sneezing, sore throat, and cough. Flu symptoms tend to be more severe, including fever, body aches, fatigue, and headaches.

Onset: Colds typically develop gradually, while flu symptoms can occur suddenly and intensely.

Duration: Colds generally last for about a week, while flu symptoms can persist for up to two weeks or more.

Complications: Flu can lead to more severe complications, such as pneumonia or respiratory failure, especially in high-risk individuals like young children, elderly people, or those with underlying health conditions.

Prevention: Vaccination is the best way to prevent the flu, while there's no specific vaccine for colds.
Both can be avoided by practicing good hygiene, such as handwashing, and avoiding close contact with sick individuals.

The flu vaccine is essential in preventing severe illness, reducing hospitalizations and deaths, contributing to herd immunity, alleviating strain on healthcare systems, and protecting against various flu strains. Vaccination is a safe and effective way to safeguard yourself and others from influenza.

25/08/2024

There is a need to embrace hobbies and leisure activities to rejuvenate your spirit and find joy amidst life's chaos.
Here's how:
Engage in Pleasurable Activities: Prioritize activities that bring you happiness, whether it's painting, playing an instrument, reading, or engaging in sports. These hobbies stimulate creativity and foster self-expression. I love music and I love dancing as well. That is one of the ways I cool off when pressure seems high, and of course, it helps me a lot.

Schedule Downtime: Allocate time for relaxation and self-care. This dedicated time-out allows you to recharge, maintain balance, and approach life with renewed vigor.
Self-care cannot be over-emphasized. Self-care can be quality sleep which so many people find difficult to achieve in these present times.

By weaving hobbies and leisure into your routine, you can find solace in pleasurable activities, discover joy in downtime, and reconnect with your inner spark.

24/08/2024

Still, on the issue of stress, a lot of people have gone into depression because of improper management of stress.
Cognitive Behavioral Strategies are one of the ways of combating stress.
How do you go about this?
This is done by targeting negative thought patterns and fostering positivity. I'll break it down.

Identify Negative Patterns: Recognize recurring thoughts or behaviors contributing to stress. Awareness empowers you to challenge and change them.

Reframe Thoughts: Shift negative thoughts to positive ones with techniques like affirmations, visualization, and gratitude practice. Cultivate a solution-focused mindset.

Role-Play Stressful Situations: Mentally rehearse navigating stressors with confidence and composure. Visualize yourself succeeding to enhance resilience and reduce anxiety.

By integrating these cognitive behavioral strategies into your daily routine, you can effectively manage stress and foster a more positive outlook on life.

22/08/2024

It's been a while since I wrote here. Most times, we get so busy that we put a lot of things on hold. That's part of life anyway.

Today, I'll talk about creating a stress-free environment.

In a world buzzing with stress, it's crucial to carve out a serene space at home to relax and recharge. These few tips help transform your living space into a calming sanctuary.

Designing a Calming Space: Start by decluttering and organizing your home. A tidy space contributes to a clearer mind. Choose soothing colors like soft blues, greens, and neutrals for walls and décor to evoke tranquility. Incorporate natural materials, like wood and stone, to enhance the sense of calm.

Reduce Chaos with Organization: Streamline your surroundings by investing in practical storage solutions. Designate a spot for every item, from books and magazines to clothes and kitchenware. This helps eliminate the stress of hunting for things and keeps your home neat.

Incorporate Nature and Light: Usher the outdoors with potted plants, flowers, and natural light. Studies show that greenery and sunlight can reduce anxiety and improve mood. Open windows to let fresh air flow, and use mirrors to amplify natural light in darker spaces.
By implementing these simple yet effective changes, you can turn your home into a stress-free haven where you can unwind and recharge after a long day.

04/03/2024

Today, March 4th, marks World Obesity Day 2024. This global awareness day aims to raise awareness about the growing public health challenge of obesity and highlight the need for collective action to address it.

Obesity is a complex, chronic disease that affects millions of people worldwide, increasing the risk of various health problems, including diabetes, heart disease, and certain types of cancer. It's a result of an energy imbalance, where more calories are consumed than expended, but it's not simply a matter of individual behavior. Many social, environmental, and genetic factors play a role in obesity, making it a complex issue that requires a multifaceted approach.

On World Obesity Day, let's commit to creating a healthier world by promoting healthy lifestyles, improving access to nutritious foods, and advocating for policies that support obesity prevention and management. Together, we can make a difference in the fight against obesity.

SmartLyndacares ✍️

14/11/2023

It's World Diabetes day!
How informed are we, on diabetes?

16/08/2023

Sleep Hygiene and Tips for Better Sleep:

Sleep is an essential component of a healthy lifestyle, yet many people struggle with getting enough quality sleep. Poor sleep can lead to various health issues, from decreased cognitive function to increased risk of chronic diseases. By practicing good sleep hygiene and adopting healthy sleep habits, you can improve the quality and duration of your sleep. Here are some tips to help you achieve a restful night's sleep:

1. Stick to a Consistent Sleep Schedule:
Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

2. Create a Relaxing Bedtime Routine:
Engage in calming activities before bed, such as reading, gentle stretching, or meditation. Avoid stimulating activities like watching intense TV shows or using electronic devices with bright screens, as these can interfere with your body's production of melatonin, a sleep-inducing hormone.

3. Make Your Sleep Environment Comfortable:
Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your sleeping posture.

4. Be Mindful of Your Diet:
Avoid heavy, spicy, or large meals close to bedtime, as they can cause discomfort and disrupt sleep. Limit caffeine and alcohol intake, especially in the evening, as these can interfere with your sleep cycle.

5. Get Regular Exercise:
Engaging in regular physical activity can improve sleep quality.
Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous exercise close to bedtime.

6. Manage Stress and Anxiety:
Practice stress-reduction techniques like deep breathing, progressive muscle relaxation, or mindfulness meditation.
Keeping a journal to jot down your thoughts before bed can help clear your mind and reduce racing thoughts.

7. Limit Naps:
While short naps can be beneficial, long or late-afternoon naps can interfere with nighttime sleep. If you need to nap, aim for around 20-30 minutes earlier in the day.

8. Seek Professional Help If Necessary:
If you consistently struggle with sleep despite practicing good sleep hygiene, consider consulting a healthcare professional.

Practicing good sleep hygiene involves adopting healthy habits that promote restful and rejuvenating sleep. By making simple changes to your daily routine and sleep environment, you can improve the quality of your sleep and reap the many benefits of a well-rested body and mind. Remember that individual sleep needs vary, so it is essential to find what works best for you and prioritize your sleep for overall well-being.

13/08/2023

In the realm of natural remedies and holistic health practices, few substances have garnered as much attention as cloves. Clove is a spice that has been treasured for centuries due to its unique flavor and aroma.
However, beyond its culinary applications, cloves have an impressive array of health benefits utilized in traditional medicine systems worldwide.

In traditional medicine, cloves are often used to address digestive issues, respiratory disorders, and dental problems due to their analgesic, anti-inflammatory, and antimicrobial properties.

Cloves are particularly abundant in eugenol, a compound that serves as the primary source of their distinctive aroma and many of their therapeutic effects.
I would list some of the health benefits of clove and the need to make it a daily routine, in moderate quantity.

Cloves have an antimicrobial property and also act as an antioxidant, which in turn helps the immune system. Cloves aid in digestion and improve gut health. It can also improve gastric problems; it may help reduce gastric ulcers and stomach acidity.

Cloves help in preventing or reducing oral infections and also alleviate toothache. Cloves have a positive impact on blood sugar levels and as such will be beneficial to a diabetic patient.

Cloves have anti-cancer properties, beneficial in pain management, promote heart health, and reduce oxidative stress. It also aids in weight loss. It is also used for hair growth and for skin care.

Its health benefits cannot be overemphasized. Cloves can either be chewed whole, or boiled and the water is taken as tea, or the oil extracted for use. Most times, I add mine to my Zobo drink.
In all, moderation is the key.

26/06/2023

Sedentary lifestyle!

This involve engaging in very little physical movement or exercise throughout the day.

Often times, our lives revolve around sitting down at a place, doing a particular thing (maybe work) for longer period of hours. Most office jobs rarely require moving around. Even drivers that commute people to different locations for a longer period of time also live a sedentary lifestyle.

You can be seated at a place, watching your favorite TV station, using your mobile device or spending leisure time without noticing that you've stayed in a particular location for a long time.
Sedentary lifestyle negatively affects our health. There are lots of health risks involved in lack of physical activity. It ranges from obesity, type-2 diabetes, cardiovascular diseases, poor mental health and so many others.

Sitting for a long period of time can lead to poor posture, muscles imbalances and stuffs like back pain, neck pain, and weakened core muscles.

To counteract the negative effects of a sedentary lifestyle, it is important to incorporate regular physical activity into our daily routines.
It could be walking, cycling, jogging, stretching, or strength training. Adopting a more active lifestyle helps improve overall health, fitness and well-being.

You can start your own walking challenge today.

23/06/2023

Walk with Me!

So, I decided to take a challenge for the next 30days. This entails a 7000 steps/hour challenge.

Today, I covered 6,537 steps in one hour with 4.5km distance.

During the course of this "Walk challenge" today, I played some cool music, enjoyed the breeze from trees, discovered some new road network and fed my eyes, definitely.

This new challenge is loaded with lots of benefits ranging from improved medical health to relaxed mind which aids emotional well-being, physical health etc.

There are a million and one reasons to engage in walking. It could be to keep fit or to unburden our minds of life's struggles.

Most times, we find out that we are always in the car/bus moving around. Our muscles need some form of toning that comes through walking.
It's benefits can't be over-emphasized.

You can join me in this new challenge.
It will be worth it on the long run.

Wellness Simplified by Nonnie

03/10/2024

02/10/2024

01/10/2024

25/08/2024

24/08/2024

22/08/2024

04/03/2024

14/11/2023

16/08/2023

13/08/2023

26/06/2023

23/06/2023

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