Nigeria is the largest black nation on earth, and Nigerian women make up a large percentage of that population. It's often said that Nigerian women are beautiful, strong, hardworking, and resilient. But all these laudable characteristics are meaningless if good health is absent. In this blog post, we will share essential health tips every Nigerian woman must know before she turns 40. If you've gone past 40, these tips can still work for you. You can also share them with your family, friends, and loved ones.

Without further ado, these are the essential health tips Nigerian women must know before they clock 40:

Take Your Bone Health Seriously

Did you know osteoporosis affects 1 in 4 Nigerian women over 50? (Source: WHO) Calcium and vitamin D are your allies! Load up on leafy greens, okra, and fish (like tilapia!). Consider vitamin D supplements, especially if you don't get enough sunshine. Also, make bone massage a part of your health routine.

Befriend Fiber

Fiber is not just for digestion. It helps manage blood sugar and cholesterol, lowering the risk of heart disease, a leading cause of death for Nigerian women (Source: NCDC). Add whole grains, beans, and fruits like guava and pawpaw to your diet.

Exercise Regularly

Regular exercise, even just 30 minutes most days, works wonders. Dance to Afrobeats, join a walking group or try yoga. It boosts mood, strengthens bones, and reduces stress - a silent health thief.

Drink Water Regularly

Water is our elixir of life, flushing toxins, fueling energy, and keeping our skin glowing. Aim for eight glasses a day, and keep a reusable bottle by your side. Drink a glass of water first thing when you wake up. Remember, even mild dehydration can zap your energy and affect your mood.

Sleep Like a Queen

Aim for 7-8 hours of quality sleep each night. A dark, quiet room and a relaxing bedtime routine can work wonders. Remember, sleep deprivation weakens your immune system and increases stress hormones.

Preserve Your Mental Health

Don't be afraid to talk about stress, anxiety, or depression. Seek support from loved ones, or consider therapy. Remember, mental health is just as important as physical health. 

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Practice Kegel Exercises

Kegel exercises, those pelvic floor squeezes, are your secret weapon. They strengthen your pelvic muscles, improving bladder control and preventing prolapse, a common issue after childbirth.

Visionary Care

Schedule regular eye exams. Presbyopia, the need for reading glasses, often sets in around 40. Early detection and management can prevent vision problems.

Embrace Your Radiant Melanin

Your brown skin is a canvas of beauty, rich in melanin that offers natural sun protection. Ditch the skin bleaching creams, which can cause harmful side effects like irritation, scarring, and even cancer. Celebrate your unique complexion and use sunscreen to protect your precious glow.

Say No to Alcohol

While occasional social drinking may be acceptable for some, excessive alcohol intake can wreak havoc on your health. It increases the risk of liver disease, heart problems, and breast cancer. Prioritise healthy hydration and find other ways to unwind, like healthy drinks, dancing, or spending time with loved ones.

Don't Do Drugs

Hard drugs and tobacco are detrimental to your health and well-being. However, if you struggle with the addiction, there's no shame in seeking help. Talk to your doctor, join a support group, and access the resources available to overcome these challenges.

Avoid Too Much Junk Food

We all get cravings, but too much junk food can lead to weight gain, diabetes, and heart disease. Choose whole, unprocessed foods most of the time. Fill your plate with colourful fruits and vegetables, protein, and grains. You'll feel better, have more energy, and nourish your body with the goodness it deserves.

Laugh Out Loud

Laughter is truly the best medicine! Find joy in everyday moments, spend time with loved ones who make you laugh, and don't take life too seriously.

Nourish Your Spirit

Faith, spirituality, or simply connecting with nature can be sources of strength and peace. Find what nurtures your soul and make it a regular part of your life.

Get Regular Medical Check Ups

Monitor your blood pressure and cholesterol levels regularly. Also, check blood sugar levels and screen for breast and cervical cancer from time to time, especially if you are feeling the symptoms.

Remember, small changes can have a big impact. Start by incorporating these tips into your life, one by one, and watch out for the impact.

Every Nigeran woman must know these essential health tips before they turn 40. Health is wealth. Take good care of yourself.

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Would you like to book an appointment with a female doctor? Reach out to Debbo Africa.

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