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In these days of economic hardship and turmoil, turning things around is more likely to happen with a healthy population. Wellness according to the World Health Organization “…. is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” Another definition which we can relate to in the Nigerian sense, put forward by Alex Jadad, is the ability to adapt and self-manage when individual communities face physical, mental or social challenges. Wellness in its true sense is an on-going process, a way of life.
The question is: how do Nigerians stay well? For all classes of Nigerians, it pays to eat balanced meals, each day. A balanced diet is one that cuts across all food classes. The less processed it is, the better. It should have a complex carbohydrate like yam or brown rice, some protein like beans, fats like red oil, in small quantity. One can now have some oranges or any other fruit after that meal, which adds to fibre content the body would need. Making healthy food choices is important because it can lower one’s risk of heart disease, some types of cancer, and it will contribute to maintaining a healthy weight.
The next step in keeping well is drinking lots of water. The body is 70% water and needs water for its processes. Water in prepared food, vegetables and fruits count as well.
The third step is exercising. This helps in maintaining fitness, weight control and boosting wellness including boosting the individual’s mood. If there’s a challenge with going to the gym, one can turn his/her daily activities into exercises. For instance, executives can ditch the lift and take the stairs, they could take brisk walks in their neighbourhood, and they could get involved in a substantial amount of house chores.
The fourth step is having adequate sleep. The average sleep duration for adults aged 18 to 64 should be 7 to 9 hours per night. Due to the huge role sleep has on regulating a lot of the body’s processes, chronic sleep insufficiency leads to weight gain or loss, reduced immunity and increased risk for hypertension and cancer.
The fifth step is keeping a positive mental health. The benefits of this ensures one realizes his/her full potential, copes well with life stresses, increases work productivity and contributes meaningfully to society.
Some of the steps already mentioned above are essential in achieving this goal. Others are connecting with others, staying positive, helping others and developing coping skills. Please seek help from your doctor or psyche specialist if you suffer from or experience any of the following: substance or alcohol abuse, having low or no energy, withdrawing from people and usual activities, experiencing severe mood swings that cause problems in your relationships, thinking of harming yourself or others, inability to perform daily tasks like taking care of your kids or getting to work or school amongst others.
The last but not the least is having regular health checks. Usually these checks are based on complaints the individual may have in addition to evaluating risks for certain diseases. This evaluation is based on the individual’s age, lifestyle and family history.
Every Nigerian is encouraged to adopt these practices gradually, until it becomes a lifestyle. This is wellness in a nutshell.
Izuka Nkeonye
Dr Nkeonye is a wellness physician @ Dennis Ashley Wellness Clinic.
