May 08, 2019

what is stress and stress management



Recognizing stress overload:


Life is full of experiences and discoveries, deadlines and demands.
For many, this way of life can cause feelings of anxiety and stress.
Stress isn't always bad, however. In small doses, it can help motivate you to do your best and perform under pressure.
But when you're living in a perpetual state of emergency, your mind and body can pay the price and you can start to feel out of balance.

Stress is cumulative. Your early signs of stress may include headaches, irritability, nervous stomach or disrupted sleep.
Once you learn to recognize your own early warning signs, you will know that these symptoms are your body's way of telling you to slow down and find a way to the stress.
If you do not heed the warning, your stress and anxiety can continue to build and cause serious disruption emotionally, physically, academically and socially.
Stress can impact your relationships, your ability to concentrate or communicate, and it can have a negative effect on your immune system, making you more prone to illness.

The good news is that you can protect yourself by recognizing the signs and symptoms of stress and taking steps to reduce its harmful effects.

Causes of stress

General causes
▪Threat
▪Fear
▪Uncertainty
▪Cognitive dissonance.

Specific cause of stress
 There are many causes of stress in life including:
▪Death: of spouse, family, friend
▪Health: injury, illness, pregnancy
▪Crime: Sexual molestation, robbery
▪Self-abuse: drug abuse, alcoholism, self-harm

▪Family change: separation, divorce, new baby, marriage
▪Sexual problems: getting partner, with partner
▪Argument: with spouse, family, friends, co-workers, boss
▪Physical changes: lack of sleep, new work hours
▪New location: vacation, moving house
▪Money: lack of it, owing it, investing it
▪Environment change: in school, job, house, town, jail

▪Responsibility increase: new dependent, new job
Other stress indicators at work include:
▪Poor communication between teams
▪Bullying
▪Lack of feedback on performance
▪Value and contribution
▪Technological change
▪Lack of clarity of roles and responsibilities
▪Dissatisfaction with non-monetary benefits
▪Working long hours
▪Boring and mundane work
▪One day-off incidents
▪Uncomfortable workplace
▪Lack of training.


Common effects of Stress 

Stress affects many aspect of our lives. You may experience mental, behavioral, physical and emotional symptoms. While these symptoms are common during stressful times, people with anxiety disorders may experience them in absence of a stressful experience. Effects include

On your body: Headache, muscle tension or pain, chest pain, fatigue, change in sex drive, stomach upset, sleep problems, frequent illness

On your emotions: Anxiety, restlessness, lack of motivation or focus, irritability or anger, sadness or depression, forgetfulness, feeling overwhelmed, insecurity.

On your behavior: Over or under eating, angry outbursts, drug/alcohol use, social withdrawal, sleeping too much or too little, relationship conflicts, crying spells, avoidance/procrastination.

What is the difference between anxiety and stress?

Stress is the normal physical response that you have when you are faced with a challenge.
Anxiety, on the other hand, is a different condition altogether and is more similar to constant fear. It often occurs for no identifiable reason.
For some people, worry and anxiety can become overwhelming and disrupt their quality of life.
Excessive and lasting bouts of worry may reflect an anxiety disorder and will require different treatment.

Stress management 

Stress management is an important skill and it is worth taking the time to figure out what works best for you. Taking care of your mind and body can go a long way toward managing your stress level and help restore yourself to balance. Here are some suggestions.

♦Get enough Sleep
♦Eat a healthy diet. Sugar and processed foods can make stress worse.
♦Exercise regularly. Find movement you enjoy that allows you to release tension.
♦Learn deep breathing/relaxation techniques
♦Pay attention to negative self-talk.
♦Meditate, for example with Mindfulness-Based Meditation.
♦Find Quiet Places to Study
♦Practice saying "no" to situations and people that add stress to your life
♦Get a massage
♦Talk with a friend or someone you trust
♦Limit your Caffeine intake.
♦Avoid using Alcohol or Other Drugs in an attempt to relieve stress.
♦Manage your time and energy -- you can prioritize your "to-do" list based not only on time but on your energy for the task.
♦Laugh! Watch a funny movie or try Laugh Yoga.
♦Take time for relaxation, fun and hobbies. How about music or dance lessons, yoga or crafts

April 28, 2019

What You Should Know About Anorgasmia

Anorgasmia

Anorgasmia is the medical term for regular difficulty reaching orgasm after ample sexual stimulation.

The lack of orgasms distresses you or interferes with your relationship with your partner.

Orgasms vary in intensity, and women vary in the frequency of their orgasms and the amount of stimulation needed to trigger an orgasm.

Most women require some degree of direct or indirect clitoral stimulation and don't climax from penetration alone. Plus, orgasms often change with age, medical issues or medications you're taking.

If you're happy with the climax of your sexual activities, there's no need for concern.

However, if you're bothered by the lack of orgasm or the intensity of your orgasms, talk to your healthcare provider about anorgasmia.


What are the signs of anorgasmia

An orgasm is a feeling of intense physical pleasure and release of tension, accompanied by involuntary, rhythmic contractions of your pelvic floor muscles. But it doesn't always look or sound  like it does in the movies.

The way an orgasm feels varies among women, and in an individual, it can differ from orgasm to orgasm.

By definition, the major symptoms of anorgasmia are the inability to have an orgasm or long delays in reaching orgasm that's distressing to you.

Different types of anorgasmia:


  1. Lifelong anorgasmia. You've never had an orgasm.
  2. Acquired anorgasmia. You used to have orgasms, but now have difficulty reaching climax.
  3. Situational anorgasmia. You're able to have an orgasm only in certain circumstances, such as during oral sex or masturbation or only with a certain partner.
  4. Generalized anorgasmia. You aren't able to have an orgasm in any situation or with your partner.


What causes anorgasmia

Orgasm is a complex reaction to various physical, emotional and psychological factors. Difficulties in any of these areas can affect your ability to orgasm.

 Physical causes of anorgasmia

A wide range of illnesses, physical changes and medications can interfere with orgasm:

  • Diseases: Serious illnesses, such as multiple sclerosis and Parkinson's disease, and their associated affects on psychological well-being can tamper orgasm.
  • Gynecological issues: Gynecologic surgeries, such as hysterectomy or cancer surgeries, can affect orgasm. Also, lack of orgasm often goes with other sexual concerns, such as uncomfortable or painful intercourse.
  • Medications: Many prescription and over-the-counter medications can inhibit orgasm, including blood pressure medications, antipsychotic drugs, antihistamines and antidepressants — particularly selective serotonin reuptake inhibitors (SSRIs).
  • Alcohol and smoking: Too much alcohol can tamper your ability to climax. Smoking can limit blood flow to your sexual organs.
  • Aging: As you age, normal changes in your anatomy, hormones, neurological system and circulatory system can affect your sexuality. Reduced estrogen levels as you transition to menopause and menopausal symptoms, such as night sweats and mood changes, can have an impact on sexuality.


 Psychological causes of Anorgasmia

Many psychological factors play a role in your ability to orgasm, including:

  • Mental health problems, such as anxiety or depression
  • Poor body image
  • Stress and financial pressures
  • Cultural and religious beliefs
  • Embarrassment
  • Guilt about enjoying sex
  • Past sexual or emotional abuse

 Relationship issues of anorgasmia

Couples' problems outside of the bedroom can affect their sexual relationship. Issues might include:

  • Lack of connection with your partner
  • Unresolved conflicts
  • Poor communication of sexual needs and preferences
  • Infidelity or breach of trust


Lifestyle changes and therapy 

For most women, a key part of treatment includes addressing relationship issues and everyday stressors.

Understanding your body and trying different types of sexual stimulation also can help.

👉Understand your body better. Understanding your anatomy and how and where you like to be touched can lead to better sexual satisfaction. If you need a refresher course on your genital anatomy, ask your doctor for a diagram or explore your body in a mirror.

👉Self-stimulation with your hand or a vibrator can help you discover what type of touch feels best to you and can provide information you can share with your partner. If you're uncomfortable with self-exploration, try exploring your body with your partner.

👉Increase sexual stimulation. Women who've never had an orgasm might not be getting enough sexual stimulation. Most women need direct or indirect stimulation of the clitoris to orgasm.

👉Switching sexual positions can produce more clitoral stimulation during vaginal penetration. Using a vibrator or fantasizing during sex also can help trigger an orgasm.

For some women, a device called a clitoral vacuum can improve blood flow and increase stimulation. This device is battery operated and hand-held, with a cup that fits over the clitoris.
Seek couples counseling. A counselor can help you work through conflicts in your relationship that can affect your ability to orgasm.

👉Try sex therapy. Sex therapists specialize in treating sexual concerns. Therapy often includes sex education, help with communication skills and behavioral exercises that you and your partner try at home.

April 24, 2019

Benefits Of Eating Okro You Should Know Today

Written By: Adelusi Kehinde Beatrice


Okro or okra known in many English speaking countries as ladies fingers or okra. Okro is a green vegetable,which is low in calories and has high dietary fiber content, it contains no fat or cholesterol.

Benefits of eating okro/okra

There are different benefits of eating okro and they include;

  • Blood sugar stability: okro can stabilize blood sugar levels by slowing it's absorption from the intestines.
  • Natural laxative: The okro pods are rich in mucilage which is a gluey substance, it lubricates the large intestines and this aids easy bowel movements
  • Natural fibre: there are some beneficial bacteria in okro which maintains the PH of the digestive tract which brings about healthy digestion and it keeps people full for a long time.
  • Vitamin c: vitamin c is a water soluble vitamin which is present in okro and it helps to maintain and improve the body's immunity 
  • Vitamin A and antioxidants: the green pods of okro has some beneficial substance such as beta-carotene ,lutein, xanthine with vitamin A,which helps to preserve good vision and keeps skin very fresh and healthy. It prevents cataract. It helps to prevent cancer. 
  • Rich in vitamin K: okro is rich in vitamin K as well and it's a fat soluble vitamin, which is well known for its importance  for bone health and which also plays a key role in blood clotting. 
  • Rich in folates: folate is also found in okro and it's quite crucial during preconceptions and early stage of pregnancy which prevents neural tube.
  • Okro is also rich in iron, calcium, magnesium and manganese. 
  • Diuretics: Okro is also a good diuretics , it enables and aids the body to detoxify itself and enables the body shed excess water weight and prevents bloating.

  1. it helps to prevent kidney disease 
  2. it helps to reduce asthma symptoms 
  3. it can give an individual a shiny and bouncy hair,a boiled okro, cooled and mixed with lemon juice can be applied to hair.
  4. okro Is also good for the brain as it brings about mental boost. 
  5. it's also has anti-inflammatory properties, as a result of this it's very good for inflamed joints, lung inflammation, irritable bowel disease and sore throat. 
  • Supports ulcer healing: okro coats the digestive tract when consumed and it helps to speed up the healing of peptic ulcer.
  1. it helps to prevent migraines ( headaches ).
  2. Okro is a good source of non dairy calcium .
  3. It helps to improve food and body metabolism .
  4. It also helps to protect the liver by stabilizing the surface of the cell membranes of the liver, making it impermeable.
  5. The consumption of okro helps to reduce stress
  6. The oil extract from okro can be used as vegetable oil. 

In conclusion, okro has a wide range of benefit and it's consumption should be advocated for everyone except when contraindicated in individuals with diarrhea, kidney stone, okro allergies and many others. It is relatively available and it can be prepared for eating in multiple ways.

April 22, 2019

Know More About Insomnia, Causes, Symptoms And Types

Insomnia is referred to as the difficulty falling asleep which  could result in day time drowsiness.


Causes of insomnia 


  1. Psychiatric conditions such as depression 
  2. Medical conditions such as hypertension 
  3. Unhealthy sleep habits 
  4. Biological factors 
  5. Unhealthy lifestyles 
  6. Eating pattern 
  7. Underlying sleep disorder 
  8. Sleep apnea
  9. Altered brain function and imbalanced neurotransmitters
  10. Specific substances such as nicotine, alcohol etc.


As earlier stated, medical conditions can cause insomnia and it could be as a result of; nasal or sinus allergies, gastrointestinal problems, endocrine problems such as hyperthyroidism, arthritis, asthma, neurological condition and both acute and chronic low back pain, contraceptives use etc

Underlying sleep disorder  could also cause insomnia such as restless leg syndrome, a neurological condition in which a person has an uncomfortable sensation  of needing to move his or her legs.

Sleep apnea occurs when a person airways becomes partially or completely obstructed during sleep and this leads to pauses in breathing and a drop in oxygen level.

Insomnia could also occur as a result of psychiatric condition such as depression and anxiety.


  • Tension, thought about past events, excessive worrying about future events, feeling overwhelmed by responsibilities, and a feeling of being over stimulated can lead to insomnia


  • Unhealthy lifestyles and poor sleep habits such as working at home late into late evening, being a shift worker, e drinking of alcohol to compensate for loss of loved ones.


  • Poor eating pattern such as eating heavy meals late at night


Insomnia causes, types and treatment

Types of insomnia 

Acute insomnia: a brief episode of difficulty sleeping usually caused by change in lifestyle events  such as stressful changes in person's job, receiving bad news. Acute insomnia often resolve without any treatment.

Chronic insomnia: a long term pattern of difficulty sleeping. When a person has trouble falling asleep or staying asleep at least 3 nights per week for 3 month or longer can be termed chronic insomnia.

Co- morbid insomnia: This is a type of insomnia that occurs with another condition and this could make someone uncomfortable at night.

Onset insomnia: difficulty falling asleep at the beginning of the night.

Maintenance insomnia: inability to stay asleep. People with maintenance insomnia wakes up during the night and have difficulty returning to sleep.

Primary insomnia: it refers to insomnia where no underlying cause could be identified.

Delayed sleep phase syndrome: affects those who are referred to OR termed 'night owls' and they have long term problems getting to sleep until the early hours of the morning and this can cause a long term sleep deprivation in people who needs to get up early


Recommended  sleep hours by National sleep foundation 

  1. Older adults greater than 65 years: average sleep hours is 7-8 hours 
  2. Adult ( 26-64 years ): an average of 7-9 hours 
  3. Young adult(12-25 years ): 7-9 hours
  4. Teenager (14-17 years): average sleep hours 8-10 hours
  5. School age (6-13 years): average sleep hours is 9-11 years 
  6. Preschool (3-5 years): average sleep hours is 10-13 hours 
  7. Toddler (1-2 years): average sleep hours is 11-14 hours 
  8. Infants (4-11months): average sleep hours is 12-15 hours 
  9. Newborn (0-3 months): average sleep hours is 14-17 hours.

Symptoms and signs of insomnia 

  • Difficulty getting to sleep 
  • Waking up during the night subsequently 
  • Waking up too early 
  • Difficulty in performing normal activities of daily living 
  • Difficulty waking up at normal time 
  • Daytime sleepiness or fatigue 
  • Forgetfulness and making of errors 
  • Irritable or grumpy moods
  • Tension headaches 
  • Depression 
  • Anxiety


Steps that can be take to improve sleep 

  1. Avoid bright lightening and limit possible distractions when about to sleep 
  2. Set up strict sleep rules
  3. Engage self in relaxation exercises 
  4. Adopt the use of cognitive behavioral therapy 
  5. Visit sleep therapists 
  6. Speak to your nurse or doctor about insomnia or difficulty sleeping


AUTHOR'S BIO

Adelusi Kehinde Beatrice is a final year Nursing student at the University of Ibadan, Oyo State. She derives pleasure from making impacts via her health write ups and health lectures.

April 05, 2019

Gonorrhea: What Is It | Symptoms | Treatment | Prevention

Written By: Omotoso Christianah (RN,)


Gonorrhea is an infection caused by a sexually transmitted bacterium that can infect both males and females. Gonorrhea most often affects the urethra, rectum or throat. In females, gonorrhea can also infect the cervix.

Gonorrhea is most commonly spread during sex. But babies can be infected during childbirth if their mothers are infected. In babies, gonorrhea most commonly affects the eyes.

Gonorrhea is a common infection that, in many cases, causes no symptoms. You may not even know that you're infected. Abstaining from sex, using a condom if you do have sex and being in a mutually monogamous relationship are the best ways to prevent sexually transmitted infections.

Fast facts about gonorrhea


  • Gonorrhea is caused by the bacterium
  • Neisseria gonorrhoeae.
  • Gonorrhea can be passed from mother to baby during delivery.
  • Gonorrhea and chlamydia can be experienced simultaneously.
  • If untreated, gonorrhea can increase a person's risk of acquiring or transmitting HIV.


Causes of Gonorrhea

  • Gonorrhea is caused by the bacterium Neisseria gonorrhoeae. The gonorrhea bacteria are most often passed from one person to another during sexual contact, including oral, anal or vaginal intercourse.
  • The infection is transmitted through sexual contact with an infected person involving the penis, vagina, anus, or mouth. Men do not need to ejaculate to transmit or acquire gonorrhea.
  • It can also be passed from an infected mother to her baby during delivery


Risk factors of Gonorrhea

Factors that may increase your risk of gonorrhea infection include:

  1. Younger age
  2. A new sex partner
  3. A sex partner who has concurrent partners
  4. Multiple sex partners
  5. Previous gonorrhea diagnosis
  6. Having other sexually transmitted infections


Gonorrhea can also affect these parts of the body:

Rectum: Signs and symptoms include anal itching, pus-like discharge from the rectum, spots of bright red blood on toilet tissue and having to strain during bowel movements.

Eyes: Gonorrhea that affects your eyes may cause eye pain, sensitivity to light, and pus-like discharge from one or both eyes.

Throat: Signs and symptoms of a throat infection may include a sore throat and swollen lymph nodes in the neck.

Joints: If one or more joints become infected by bacteria (septic arthritis), the affected joints may be warm, red, swollen and extremely painful, especially when you move an affected joint.

Symptoms of Gonorrhea in men and women

Symptoms of Gonorrhea

Symptoms may be absent despite an active gonorrheal infection. Symptoms can appear anywhere from 1-14 days following exposure to the infection.

Men and women experience slightly different symptoms; these can include:

Symptoms of Gonorrhea in Men:

  1. white, yellow, or green urethral discharge, resembling pus
  2. inflammation or swelling of the foreskin
  3. pain in the testicles or scrotum
  4. painful or frequent urination
  5. anal discharge, itching, pain, bleeding, or pain when passing stools
  6. itching, difficulty swallowing, or swollen neck lymph nodes
  7. eye pain, light sensitivity, or eye discharge resembling pus
  8. red, swollen, warm, painful joints

Symptoms of Gonorrhea in Women

  • painful sexual intercourse
  • fever
  • yellow or green vaginal discharge
  • vulvar swelling
  • bleeding in-between periods
  • heavier periods
  • bleeding after intercourse
  • vomiting and abdominal or pelvic pain
  • painful or frequent urination
  • sore throat, itching, difficulty swallowing, or swollen neck lymph nodes
  • eye pain, light sensitivity, and eye discharge resembling pus red, swollen, warm, painful joints


Anal(Anus) gonorrhea signs  may include:

  • itching, bleeding, or pain with passing bowel movements
  • anal discharge
  • An itching or burning sensation in the eyes may be a symptom of conjunctivitis .
  •  If infected semen or fluid comes into contact with the eyes, a person can develop conjunctivitis.


Treatment of Gonorrhea

Antibiotics: a doctor will likely administer both a shot (ceftriaxone) and an oral medication (azithromycin).

Abstaining from sexual intercourse - until treatment is complete, there is still a risk of complications and spread of infection.

Repeat testing in some cases - it is not always necessary to be tested to make sure the treatment has worked. However, the CDC recommends retesting for some patients, and a doctor will decide if it is necessary. Retesting should be performed 7 days after treatment.

If a woman is pregnant and infected with gonorrhea, the infant will be given an eye ointment to prevent gonorrhea transmission. However, antibiotics may be required if an eye infection develops.

Complications of Gonorrhea


Complications of Gonorrhea

There are many serious potential complications, which highlights the need for a quick diagnosis and treatment if symptoms occur.

 In women, gonorrhea can lead to:

  • pelvic inflammatory disease, a condition that can cause abscesses
  • chronic pelvic pain
  • infertility
  • ectopic pregnancies - pregnancy where the embryo attaches outside of the uterus

 In men, a gonorrheal infection can lead to:

• epididymitis - inflammation of the epididymis, which controls the production of sperm
• infertility

Both men and women are at risk of developing a life-threatening disseminated gonococcal infection when gonorrhea is untreated. This type of infection is often characterized by:

  • fever
  • arthritis
  • tenosynovitis - inflammation and swelling around tendons
  • dermatitis

NOTE

❤Those infected with gonorrhea are also at a
higher risk of contracting HIV or, if already HIV positive, spreading HIV in addition to gonorrhea.

❤Further complications of a gonorrheal infection can occur in pregnant women during delivery; it is possible to pass the infection to the child. Gonorrhea passed to an infant can cause joint infection, blindness, or a life-threatening blood infection.

❤Also, infected women are at an increased risk for premature labor or stillbirth if left untreated

Prevention of Gonorrhea

Prevention of Gonorrhea

 Take steps to reduce your risk of gonorrhea:


  • Use a condom if you choose to have sex.
Abstaining from sex is the surest way to prevent gonorrhea. But if you choose to have sex, use a condom during any type of sexual contact, including anal sex, oral sex or vaginal sex.


  • Ask your partner to be tested for sexually transmitted infections. 
Find out whether your partner has been tested for sexually transmitted infections, including gonorrhea. If not, ask whether he or she would be willing to be tested.


  • Don't have sex with someone who has any unusual symptoms. 
If your partner has signs or symptoms of a sexually transmitted infection, such as burning during urination or a genital rash or sore, don't have sex with that person.

  • Consider regular gonorrhea screening. 
Annual screening is recommended for all sexually active women less than 25 years of age and for older women at increased risk of infection, such as those who have a new sex partner, more than one sex partner, a sex partner with concurrent partners, or a sex partner who has a sexually transmitted infection.

Regular screening is also recommended for men who have sex with men, as well as their partners.


  • To avoid reinfection with gonorrhea, abstain from unprotected sex for seven days after you and your sex partner have completed treatment and after resolution of symptoms, if present.

April 03, 2019

5 Ways to Boost Your Self-Compassion By Dr. Gemma Gladstone

Self compassion

Self-compassion is the ability to accept, understand, and love yourself. It is basically treating yourself as you would your family or friends: with kindness and empathy instead of self-judgment and criticism.

Since self-compassion entails understanding, forgiving, and accepting oneself unconditionally, many find it hard to develop and practice. They see it as a form of self-indulgence and self-pity. Because of this, they do not include it in their repertoire of strategies for combating mental and emotional issues.

The importance of self-compassion, however, has been studied by psychologists and other specialists for many years and they have found out that it can relieve a number of mental health issues. These include insecurity or low self-esteem, anxiety, depression, and even posttraumatic stress.

Because of this, self-compassion is one of the essential traits you have to develop to improve and maintain your mental health.

Self compassion by Dr Gemma Gladstone

Learning to be More Compassionate Towards Yourself

If you’re currently lacking in self-compassion, below are five tips that will help you cultivate it:

  • Be more forgiving

Regardless of how recent or old your mistakes are, stop punishing yourself for making them. Nobody is perfect; as such, don’t be too tough on yourself when you make an intentional or unintentional blunder.

Learn to keep yourself in check when you get a sense of self-worth from performance or perfection. Keep in mind that you are valued and respected by your family, friends, and colleagues for who you are and not because you are 100% flawless.

If you need learn to be more self-forgiving, start by writing a short reminder on being gentle and kind to yourself on a sticky note. Place this on your monitor or in your wallet to remind yourself to be more forgiving.

  • Start treating yourself as you would young kids

There are many adults that do not have compassion for themselves at all. If you are in this situation, you will have difficulty recognizing what you need to love yourself better.

To overcome this, think about what a small child wants or needs when he or she is hurt. Think about what you can do to help and soothe the child.

When you put in the same effort to find out what you specifically need to overcome your guilt or feelings of inadequacy, you will learn to be more empathic to yourself.

Self compassion by Dr Gemma Gladstone

  • Make mindfulness a habit

Being mindful means achieving a state of non-judgmental awareness. It is a skill that will be of great help when you find yourself criticizing yourself or being affected by the criticisms of others.

When you heed these internal and external criticisms, you will start having more negative thoughts. And this will do nothing to boost your confidence and remove your anxieties.

To be an expert of mindfulness, practice being in the moment and being aware of your thoughts and feelings without judgment and labeling. Learn to listen to your “inner critic” without trying to change anything as well.

Once you have the art of mindfulness down pat, you will be more accepting of your actual or perceived weaknesses. You can then choose to do something about them or leave them alone. Whatever you decide to do, you will still feel good about yourself.

  • Speak more kindly to yourself

Learning to speak to and think more kindly of yourself is one of the best ways you can start practicing self-compassion.

Your words and thoughts are powerful and will shape how you think and act. If you keep telling yourself that you are a loser, weak, and not worthy of forgiveness, you will soon start believing it.

Start focusing on your strengths and accomplishments and think of ways you can improve yourself. Be more encouraging of yourself as well. Don’t use your failures as reasons to avoid trying new things or doing the things you love.

  • Don’t stop doing something you love

Lastly, if you are struggling with self-pity or shame, you may perceive doing something you like as a reward you don’t deserve.

But no matter what your mistake or failure is, remember that you deserve to be happy. As such, continue doing the things you find joyful and uplifting.

When you allow yourself to experience happiness from doing a certain activity, and continue doing so, you are practicing self-compassion.

Self-compassion is something that everyone can learn. However, developing new patterns of thought and behavior is something that not everyone can do easily.

If you want to fully experience the benefits of self-compassion by cultivating the right habits and mindset, consider working with a therapist or life coach.


AUTHOR BIO

Dr. Gemma Gladstone is an endorsed clinical psychologist and certified schema therapist, supervisor and trainer. Along with Justine Corry, she is co-director of the Good Mood Clinic in Sydney and has 24 years of experience within mental health.

April 02, 2019

Tuberculosis: Risk factors, Prevention, and Symptoms

Tuberculosis causes and treatment

Tuberculosis is an infectious disease that affect the lungs and can also spread to other part of the body. It is caused by organism known as mycrobacterium tuberculosis.

Factors that increase your risk of tuberculosis 

  • HIV/AIDS
  • Diabetes
  • End-stage kidney disease
  • Some cancers
  • Cancer treatment, such as chemotherapy
  • Some drugs used to treat rheumatoid arthritis, Crohn's disease and psoriasis
  • Malnutrition
  • Extreme age (young or elderly)
  • Tobacco use
  • Occupational exposure e.g Health care workers

What are the signs and symptoms of tuberculosis 

  1. Loss of appetite
  2. Weight loss
  3. Cough
  4. High temperature
  5. Chest pain
  6. Body weakness
  7. Difficulty in breathing
  8. Night sweat
  9. Increased heart rate
  10. Coughing of blood

Tests to do to confirm tuberculosis

🔯Chest X-ray: this will show if there is any lesion, hole and scar in your lung

🔯Tuberculin skin test: this is done to see if you have been exposed to tuberculosis. It is done by putting small amount of tuberculosis antigen under the skin of your forearm. If you have been exposed to tuberculosis, your skin will react by showing a firm red bump at the site of the injection within 2 to 3 days.

🔯Sputum tests: If your chest X-ray shows signs of tuberculosis, your care giver may request for samples of your sputum, the mucus that comes up when you cough. The samples are tested for tuberculosis bacteria.

Treatments of tuberculosis 

The aim of management is to reduce or stop the effect of the organism and prevent lung damage.
The treatment of tuberculosis is in two categories. First line drugs and second line drugs.

The first line drugs ininclude:
  • Pyrazinamide
  • Ethambutol
  • Isoniazid
  • Rifampicin.

Patients with drug resistance tuberculosis is given second line drug, this include:
  • Streptomycin
  • Cycloserine
  • Capreomycin
  • Para-aminosalicylic acid
  • Ethionamide.

Complications of tuberculosis

  1. Joint damage, hips and knee are usually most affected
  2. Back stiffness and pain is common complication
  3. Heart disorder(in a rare occasion)
  4. Impairment of liver or kidney function
  5. Anaemia.

Prevention of tuberculosis 


  • Vaccinations (BCG vaccine prevent against tuberculosis)
  • Early detection and treatment is also effective in preventing spread of tuberculosis
  • Good ventilation
  • Natural light, exposure to ultraviolet light kills off tuberculosis bacteria
  • Maintenance of good hygiene prevent and reduce spread of tuberculosis bacteria.

March 31, 2019

[DYSMENORRHEA] Menstrual Pain Or Cramps In Ladies: Why It Happens And How To Treat

Written By: Suleiman O. A (RN,)

Edited By: Obembe S.D (RN,)

Dysmenorrhea and its treatment

Menstrual  cramps are pains medically termed as Dysmenorrhea in a woman's lower abdomen and can also radiate to the lower back.

It occur when menstrual period begins (or just before) and may continue for two to three days. It may take the form of throbbing or aching and can be dull or sharp.

Menstrual pain or cramps is one of the unpleasant thing about menstrual period, it can take the form of a mild annoyance to severe pain that interferes with normal activities and sometimes even earn some people an admission in the hospital.

Menstrual pain is the leading cause of absenteeism in (school, class,  and workplaces) among women younger than 30years of age.

Classifications of menstrual pain

It can be classified in two:
  1. Primary Dysmenorrhea:  this is when a woman has had menstrual pain ever since her periods started, (i.e since her first menstruation)
  2. Secondary Dysmenorrhea: this occur as a result of condition such as pelvic inflammatory disease or endometriosis. Once the medical condition is treated, the menstrual pain usually goes away.

What makes you more prone to having menstrual pain?

  • If your first period comes at an early age (younger than 11 years).
  • if your periods are heavy (i.e you do see much blood/bleeding)
  •  if you are overweight or obese .
  • if you smokes cigarettes or uses (drinks) alcohol.
  • You have never been pregnant before. 

What is really happening during your menstrual period that makes you feel pain?

Prostaglandins are chemicals in a woman's body that cause many of the symptoms associated with menstrual discomfort.

Prostaglandins are produced by several structures in your body among which the tissue that lines the wall of your uterus is included.

Prostaglandins stimulate the uterine muscles to contract during menstruation.

Actually the uterine contractions is essential to push out the endometrial layer during menstruation but in cases where there is more than enough Prostaglandins in your body then the contractions can become more intense making the pain to be severe and even unbearable for some people.

Prostaglandins may also be responsible for vomiting, diarrhea, and headaches that accompany painful periods.

Menstrual pain or cramps can be accompanied by the following symptoms;

  • Lower back pain
  • Leg pain
  • Nausea and Vomiting
  • Diarrhea
  • Headaches
  • Irritability
  • Weakness dizziness

Other causes of menstrual pain or cramps include;

  1. Endometriosis: a condition in which the uterine tissue appears outside the uterus)
  2. Fibroids and adenomyosis: noncancerous (benign) growths in the uterus
  3. Infections in the reproductive organs
  4. Abnormal pregnancy: such as an ectopic pregnancy (pregnancy in the Fallopian tubes or outside the uterus)
  5. IUCD (intra-uterine contraceptive device) used for birth control.
  6. Ovarian cyst
  7. Narrow cervix

The medical management of dysmenorrhea include the use of over the counter anti-inflammatory drugs and analgesics. 

You may need to see your primary care providers to discuss which drug best suit you and your condition.

How do you Prevent Menstrual Pain?

You can prevent painful menstrual cramps by:
  • Keeping normal body weight.
  • Quit smoke.
  • Drink less alcohol, if possible quit drinking.
  • Exercise regularly.
  • early marriage is also encourage (I mean for anyone above age 18years if age)
  • eat healthy and balanced diet.
  • avoid caffeinated beverages


How do you manage menstrual pain at home?

The following strategies may help relieve menstrual cramps:

  1. A heating pad (hot water bottle) to be placed on the pelvic area.
  2. Massaging the back and lower abdomen, as this tend to relax muscles in those areas.
  3. Exercise, especially before the period starts.
  4. Eat Low-fat diet during your period.


You may need to see your health care provider (Nurses, Doctors etc) for help if Menstrual cramps continue to be painful for longer than usual and is accompanied by fever, chills, or excessive bleeding.

You may need an emergency care, an admission, care under an observation or further investigation to evaluate any underlying cause.

February 07, 2019

Welcome To Daily Health Nigeria: See What We Will Be Doing

"Knowledge of health is wealth." 
Welcome to Daily Health Nigeria

Hello lovely!

It is my pleasure to welcome you to this health blog, Daily Health Nigeria, as trained nurses who love sharing healthful information with people, we will be doing it via this blog.

This blog was created, having seen how people crave for information on their health and to correct - in the little way we can - wrong assumptions people have about their body and some disease conditions.

What is Daily Health Nigeria about?

Daily Health Nigeria will be giving you articles on Nigeria Health News, Diseases & Management, Healthy lifestyle, Home remedies, Health education and Daily short health tips via our various social media handles.

Also, Daily Health Nigeria shall partner or collaborate with other health blogs and NGOs to serve our readers better in any area we do not cover (such as Medical jobs and Medical outreach).

Who founded Daily Health Nigeria?

This blog was founded by groups of Registered Nurses in Nigeria. See our team members here

Daily Health Nigeria Services

Apart from the online publication of articles, we will also venture into giving health education on our online group pages (WhatsApp).
"Remember to take care of your body because it's the only place you have to live in."
Our mission is to ensure more people know more about their body systems and their health via our blog posts and outreach daily.

Should you want to join us to make this mission achievable, contact us via the contact page.

Know more....Stay Healthy.... Stay Fit

January 31, 2019

Frequently Asked Questions About Removal Of Implanon Contraceptive

Frequently Asked Questions About Removal Of Implanon Contraceptive

When should I get the birth control implant removed?

Nexplanon (a white rod-like contraceptive device) works for 5 years, and a nurse or doctor must remove it once it expires. You can also get your implant taken out any time before then if you want to get pregnant or stop using it.

If you’ve had your implant for 5 years and you still don’t want to get pregnant, you need to replace it (or pick another birth control method). You can get a new implant when you have the old one removed.

How does it feel to get the birth control implant removed?

Nexplanon removal only takes a few minutes, but the process is a little longer than getting it put in.

Just like with the insertion, a doctor or nurse gives you a shot to numb a small area of your arm. Then they make a small cut and remove the implant. You usually just feel a little pinch or stinging when you get the numbing shot. After that, it shouldn’t hurt when they make the incision or take the implant out.

If you want to continue using Nexplanon, you can get another implant put in during the removal of your old one.

How soon can I get pregnant after getting the implant removed?


It's possible to get pregnant right away. If you get your implant removed and you don’t want to get pregnant, use another method of birth control.

What should I expect after I get my implant removed?


Overall, you should feel completely normal after getting your implant taken out. Your arm may feel tender or swollen around where the implant was for a few days. It may look bruised for a week or two. Your doctor or nurse will tell you how to wash and take care of your skin for a couple of days after removal.

Unless you start another hormonal birth control method after removing the implant, your period will go back to how it was before you got Nexplanon.