8 HEALTHY NEW YEAR RESOLUTIONS TO ADOPT IN 2024

Do you still make New Year resolutions? 

Many of us are familiar with the longstanding tradition of setting goals at the beginning of the year, in hopes that they will last all year long. In recent times, it seems like a lot of people have given up on this idea because they find it difficult to follow through. But then, what is the alternative? 

Setting goals is one of the best ways to keep you focused on things you want to achieve. It has also been known to reduce stress, especially when you take it one day at a time. So, this year, we encourage you to try again. Reflect on your habits and decide to make positive changes by setting goals that will help you to effectively commit to a healthier and happier lifestyle. 

Not sure where to start? As always, we are happy to help! Here are 8 healthy New Year resolutions you should consider adopting in 2024:

  1. Move Your Body: Regular exercise helps boost both your physical and mental health. Make exercise a regular part of your routine. Aim for at least 30 minutes of moderate-intensity physical activities up to 5 times a week. Find an exercise you enjoy, such as walking (aim for 10000 steps daily), jogging, running, dancing, or registering at a fitness center. (https://victorydrugs.com.ng/product/walking-style-step-counter/) Please ensure you consider your specific health condition before choosing your exercise routine. If you are unsure whether an activity is right for you, ask your healthcare provider. We would be glad to help.
  1. Eat Healthy: Your body is a reflection of what you feed it. Focus on nourishing your body with whole, unprocessed foods like grains, nuts, plain yogurt, oats, eggs, beans, and fish. Eat fruits and vegetables regularly. Reduce your intake of sugary snacks, processed foods, and beverages high in added sugars. Stay healthy by drinking up to 2-3 litres of water per day. Seek your doctor’s advise on the quantity of water you should consume so you do not exceed the recommended amount of water per day, as drinking too much water at a time can be dangerous. 

Need some help determining how to ensure a balanced diet for you or/and your family? Contact our dietician on phone or Whatsapp  (08121258456)  for in person or online consultations. 

  1. Use Medicines the Right Way: Make it a habit this year not to misuse medicines, especially antibiotics. Use your medications as prescribed by your healthcare provider. Do not use antibiotics unless prescribed by a healthcare provider who is licensed to do so. Do not use other people’s medications. Ensure you consult your healthcare professional and test when applicable before you treat any ailment (even malaria) because it may not be what you think and the medication you take may make things worse. We are available to help you make the most of your medications.
  1. Complete Your Medications: You remember those times when you were told to take your medication for 7 days and you stopped after 3 days because you were feeling better? This is a VERY dangerous habit for several reasons. If you have an infection for instance, and you fail to take your medications as advised, you may not completely destroy the germs responsible for the infection. In fact, the germs will likely grow stronger and may become resistant to the medication. After a while, you may realize that those medications no longer work for you and you may need even stronger (and more expensive) medications. This problem is getting more and more common. You can avoid this by making sure you use your medications as prescribed by your healthcare provider even if you start to feel better earlier than anticipated.
  1. Keep Diseases Away: Prevention is better and often much cheaper than cure. Determine to reduce your risk of getting infections this year by doing the following.
    1. Wash your hands: Maintain good hygiene habits such as regular hand washing with soap and running water. In a situation where soap and water are not available use hand sanitizer (always have it handy).
    2. Take care of your teeth: Poor dental hygiene can have serious health consequences, including several infections and diseases (including heart disease!). Ensure you brush your teeth twice a day and visit your dentist regularly. 
    3. Know your numbers: Early detection saves lives. It is important that you know your health status at all times. Go for checkups and screenings regularly. These days, you can even get your own devices ( https://victorydrugs.com.ng/?s=blood+pressure&post_type=product https://victorydrugs.com.ng/product-category/devices/blood-sugar-kits/) and check on your health at the comfort of your home. We offer affordable point-of-care tests (including blood pressure, cholesterol, blood sugar and lots more), screenings (cervical examination, breast examination, prostate assessment, asthma control tests, stroke risk assessment, heart disease risk assessment etc). The great thing is; you can come to us, and if you like, we can also come to you!https://victorydrugs.com.ng/services/
    4. Use supplements: In addition to healthy food, supplements can help boost your immunity and stay healthy add links for supplements. Please ensure you let your pharmacist (or health provider) know if you are on any medications or have any health conditions before getting/using any supplements.  https://victorydrugs.com.ng/product-category/wellness-vitality/
    5. Use sunscreen: If you spend time in the sun, especially on hot, sunny days, consider using sunscreen to protect your face from harmful UV rays that may cause health problems. 
    6. Stay Vaccinated: Vaccination remains one of the best ways to prevent many diseases. Ensure you stay up to date on your vaccines. Note that there are vaccines for both children and adults. Click here to find out more (https://victoryvaccineclinic.com/vaccines/)
  1. Learn to Relax: Ensure you practice stress-reducing techniques in your daily routine like deep breathing exercises, meditation, hobbies and self-care practices that can help you relax. Prioritize sleep. Get at least 7-8 hours of quality rest each night. Create a bedtime routine, and a calming sleep environment, and avoid stimulating activities before bedtime (like spending time in front of your phone screen). Getting sufficient sleep can help improve your overall well-being, cognitive function and energy levels. Did you know that adequate sleep provides an opportunity for your body to repair itself? (https://victorydrugs.com.ng/product-category/cough-cold-pain/sleep-aids/)
  1. Drop the cigarettes : You probably already know, at least to some extent, that smoking has negative effects on your health. Besides the direct effects on the lungs, smoking is a risk factor for many other diseases. So, plan to put down the cigarettes this year. Don’t doubt yourself; you can do it! Also, we are happy to help! Did you know that we provide professional support specifically for people who would like to quit? Contact us for more information. In Addition, even if you do not smoke, avoid staying in environments where you may inhale cigarette smoke. This is referred to as second-hand smoking, and is equally bad for your health.  Also avoid other sources of smoke. For example, do not have your generator fumes entering directly into your room. This can be fatal. 
  1. Prioritize your mental health: Your mental health is just as important as your physical health. This year, ensure you engage in activities that bring you joy and maintain a positive attitude (make mistakes, laugh at yourself, brace up and move on, don’t dwell on it). Practice self-compassion (forgive yourself, leave the past behind, and press forward for your future), Be socially engaged, nurture your connections, make an effort to spend time with your loved ones (surround yourself with people who love you), join social groups or clubs, or volunteer wherever you find yourself. Social interactions enhance your mental and emotional well-being. Most importantly, don’t be afraid to seek professional help if needed. We can also help you here.

Remember, it is the small, consistent changes that create a significant impact on your overall health. Make daily goals and achieve yearly success. Cheers to a healthier and more fulfilling year!!

4 REASONS YOU SHOULD EXERCISE REGULARLY THIS YEAR

4 REASONS YOU SHOULD EXERCISE REGULARLY THIS YEAR

Written by Pharm. Juliana Ariri

Exercise is often described as an activity requiring physical effort, carried out to sustain or improve health and fitness. Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer. Aerobic exercises including jogging, swimming, cycling, dancing and walking have been proved to reduce anxiety and depression. The health benefits of regular exercise cannot be ignored, and they are beneficial to everyone regardless of age, sex or physical disability. God did not create man to be inactive!

For those looking to optimize their exercise routine further, paying attention to nutrition can significantly enhance performance and results. Consuming a balanced pre-workout meal can provide the necessary fuel for sustained energy during physical activity. By incorporating nutrient-rich foods like lean proteins, complex carbohydrates, and healthy fats, individuals can maximize their workouts while supporting overall health. Understanding the role of nutrition in exercise not only enhances performance but also promotes recovery and overall well-being. Thus, recognizing the symbiotic relationship between exercise and nutrition underscores the holistic approach to health and fitness.

Here are 4 reasons you should exercise regularly this year:

TO IMPROVE YOUR MOOD AND MENTAL HEALTH: 
Exercise promotes the release of chemicals like endorphins and serotonin throughout the body that help to improve mood and make the person more relaxed. It has been shown to improve mood and decrease feelings of depression, anxiety and stress. People who exercise regularly feel better about their appearance, which can boost their confidence and improve their self-esteem.

TO HELP MAINTAIN HEALTHY WEIGHT: 
Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you consume must equal the energy you burn. Regular exercise can help prevent excess weight gain and help maintain weight loss. For instance, ensuring you take at least 10,000 steps daily might help you to maintain a healthy weight. You may discuss with your healthcare professional.

TO REDUCE YOUR RISK OF CHRONIC DISEASES:
There is no secret to the fact that regular exercise is good for your health. Lack of physical activity is a primary risk factor for chronic diseases like hypertension, diabetes, arthritis etc. Regular exercise has been shown to improve the body’s sensitivity to insulin and improve cardiovascular health, decrease blood pressure and cholesterol levels.If you have any health condition like hypertension, arthritis etc, it is important to talk to your doctor about how long you should exercise for and what level of intensity is safe for you.

TO STRENGTHEN YOUR MUSCLES AND BONES: 
Exercise plays a vital role in building and maintaining strong muscles and bones. It helps to release hormones that promote the ability of your muscles to absorb amino acid. This helps them grow and reduces their break down. As people age they tend to lose muscle mass and function which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength with aging.

Exercise can be a real energy booster for healthy people as well as those suffering from various medical conditions. During exercise, oxygen gets delivered to tissues and organs. This helps the heart and lungs work more efficiently which translates to more energy. One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue.

5 Resolutions That Will Keep You Healthy In 2020

5 Resolutions That Will Keep You Healthy In 2020

Written by Pharm. Adebisi Ajibade

The new year comes with a lot of excitement and the appeal to start afresh or make some changes. However, these changes do not occur automatically because it is a new year, deliberate plans backed up with actions have to be put in place to bring about the change we so desire. Why do we make new resolutions? Probably, because we are tired of getting the same results or we need to do better in some areas of our lives so that we can fulfill our purpose in life. Whatever actions or decisions we take in our homes, at work, or wherever, it is wise to reflect on them ( asking ourselves these questions: what informed those actions, how did we perform that task, what was the result, what could we have done better?, etc.). Regular reflective practices help us to make sense of our experiences, learn from them and add to our knowledge in order to adopt better practices ( Cox, 2015). In this post, I am going to share with you 5 healthy resolutions to make in 2019.

1. Be mindful of what you eat:

Avoid taking junk foods. Junk foods can increase your risk of obesity and chronic diseases like cardiovascular disease and even some cancers. Replace store-purchased (processed) snacks with unprocessed (natural) foods. Fruits, vegetables and nuts, help to save some calories. Whole grains are full of fiber and help to reduce the risk of heart diseases.

 

2. Practice personal hygiene:

Wash your hands regularly with soap and running water. Many illnesses can be prevented by simply washing your hands properly, before and after meals, after using the toilet, or even when you come home from a long day at work. Always make sure you maintain a clean environment to avoid diseases

3. Quit unhealthy habits:

Quit smoking and habits that can drain you emotionally. Have an attitude of gratitude.
Sometimes we need to make a list of our successes no matter how little they may be. Susan Lehmann, a psychiatrist at John Hopkins said, “ reminding ourselves of the small, everyday positive aspects of our lives helps to develop a sense of balance and perspective that can
enhance well-being.” Stress can occur as a result of the way we react to various conditions, changes and demands of life. If we do not regularly release the tension caused by stress, the risks for developing physical and mental illnesses will increase (Nwachukwu, 2003). Choose how you respond to situations and make time for rest. As simple as this sounds, It takes a deliberate effort to relax. We also need to tolerate people when they make mistakes, be accommodating and fill our minds with good thoughts (Philippians 4:8). Dr. Nwachukwu recommended that delegating duties, maintaining balance in different aspect of our lives, self management, exercise and sleep can help to prevent or reduce stress (2003).

4. Go for health-checks:

Visit your general practitioner if there is any health concern. Check your health status regularly. At Victory Drugs pharmacy, like other pharmacies, we offer health devices that will help to check your blood pressure values, sugar levels, etc. We also conduct point-of-care tests to check your blood pressure, blood sugar level, cholesterol level, and offer pharmaceutical care services

 

5. Exercise:


Exercise for about 30 minutes every day. Exercise helps to burn calories , keep your muscles and bones strong and helps to regulate our sleep patterns. It also reduces stress and anxiety. Exercise can be as simple as dancing or walking at least 10,000 steps daily.

 

Most importantly, draw close to God . At the beginning of a new year, you will need to get clarifications on what to pursue and which directions to take. God, who is wisdom
personified, can help guide us in the fulfillment of our dreams (James 4:8; Ecclesiastes 10:10; Jeremiah 10:12).

 

References
Cox, M. (2015) M5 Kolb’s Experiential Learning Cycle Framework, Available at:
https://m.YouTube.com/watch?v=Rp-gaV-uSlo (Accessed: 12 December 2018)
Ecclesiastes 10: 10; James 4:8; Jeremiah 10:12 ; Phil 4:8 [Online] Available at:
https://www.kingjamesbibleonline.org
Fletcher, D. ( 2009) 5 Reasons Why God Wants Us Healthy, Well and Fit, Faith and Health
Connection [Online] Available at: https://www.faithandhealthconnection.org (Accessed: 05
January 2019)
John Hopkins Medicine (2018) 6 New Year’s Resolution for a Happy and Healthy 2018, Well-
Being, Articles and Answers, [Online] Available at: https://www.Hopkinsmedicine.org (
Accessed: 05 January 2019)
Kraft, S. (2018) 18 Ways to Up Your Health in 2018, Healthy Women,[Online] Available at :
https://www.healthywomen.org/content/article/how-eat-more-whole-grains ( Accessed : 08
January 2019)
Mana Medical Associates (2019) What’s The Healthiest New Year’s Resolution [Online]
Available at : https://www.mana.md (Accessed: 05 Jan 2019)
Nwachukwu, J.(2003) Preventive Management of Hypertension, Diabetes and Stress. Lagos:
Corporate Medicals
Restonic (2018) Health-Boosting New Year’s Resolutions for 2019, [Online] Available at:
https://restonic.com/blog/healthy-new-years-resolutions-2018 (Accessed: 08 January 2019)