The Nation Newspaper

Category: Online Special

Get active or get sick

Exercising is an excellent way to boost health and prevent disease but staying active throughout the day is even more important. Siting at the computer or spending too much time watching TV can be actively harmful to your health, researches say.

The study, published in the British Journal of Sports Medicine, followed more than 3 900 men and women over 12.5 years. They found an active life, even without regular exercise, to be linked to smaller waists and healthier hearts.

Participants in the study who had reported high levels of non-exercise activity were less likely to suffer a heart attack and die than those who were inactive.

“Engaging in regular exercise is still important,” lead author Elin Ekblom-Bak, of the Åstrand Laboratory of Work Physiology at the Swedish School of Sport and Health Sciences in Stockholm, told Reuters. “We saw that those who exercised regularly and that also had a daily physically active life had the lowest risk profile of all.”

Recent reports from the National Cancer Institute show that fewer than 5 per cent of adults get at least 30 minutes of moderate exercise per day.

According to the World Health Organisation’s website, “physical inactivity is estimated to be the main cause for approximately 21 to 25 per cent of breast and colon cancers, 27 per cent of diabetes and approximately 30 per cent of ischaemic heart disease burden.

“The term ‘physical activity’ should not be mistaken with ‘exercise’. Exercise, is a subcategory of physical activity that is planned, structured, repetitive … Physical activity includes exercise as well as other activities which involve bodily movement and are done as part of playing, working, active transportation, house chores and recreational activities.”

Physical inactivity directly equates to six per cent of annual deaths and that is statistically equivalent to the deaths caused by diabetes and nearly the amount of deaths associated with tobacco use. Escalating statistics highlight physical inactivity as the fourth leading risk factor for premature death.

“The link between physical inactivity and cardiovascular disease is profound,” said Dr Kingsley K. Akinroye, Vice President Elect World Heart Federation, “escalating levels of sitting and non-exercise behaviours are leading to the increase in the prevalence of high blood pressure – a leading risk factor in heart attack and stroke.”

Even more alarming, we are seeing high levels of physical inactivity in our youth and adolescents – an important indicator in weight gain, the development of type 2 diabetes and premature cardiovascular diseases.

Becoming more active can lower your blood pressure by as much as 4 to 9 mm Hg. That’s the same reduction in blood pressure delivered by some blood pressure medications. Physical activity can also increase levels of good cholesterol.

Physical activity and exercise is needed for all – regardless of weight, health condition or age – to achieve optimal health and fight off disease. For each hour of regular exercise you get, you’ll gain about two hours of additional life expectancy.

Couillard is an international health columnist that works in collaboration with the World Health Organization’s goals of disease prevention and control. Views do not necessarily reflect endorsement. He can be reached via:

Email: drcorycouillard@gmail.com

Facebook: Dr Cory Couillard

Twitter: DrCoryCouillard

December 15, 2013
5 Life lessons I learnt from an 11-year old girl

I recently attended a press conference to welcome the amazing 11year old prodigy, Zuriel Oduwole and beside the excitement of finally meeting this child sensation, I had no idea I was on journey to learning important life lessons that would live with me forever. Aside hearing Zuriel speak, the short speeches from her parents helped me answer the question “How did Zuriel turn out this way?” My lessons have all been summarized into five and I hope someone can learn from them too.

Take your assignments seriously; you never know where they’ll take you

This is one lesson in particular that I had to consciously teach myself. I have observed over time that in this part of the world, many of us need to see the light at the end of the tunnel before deciding whether or not to take a walk, but sometimes the greatest opportunities don’t come with the most appealing covers. Zuriel brought this home.

Her journey to fame started with a school assignment. She was 9 years old back then, when she embarked on a mission, to interview President Jerry (John Rawlings of Ghana for her school assignment on documenting a successful revolution anywhere in the world, in film format. In the process of her research, she found out about the challenges of Girl education and the obstacles to girl child development, in Africa. She then followed this trend on global news program, specifically on BBC.

Her mission immediately changed. She made it a cause to learn more about the challenges of the Girl Child in Africa, but also try to find a simple solution, one as understood by a 9 year old.

Let’s repeat that she was only a 9 year old girl who took a class assignment too far.

Many have attributed her success to being from a wealthy home but that is not the case, Zuriel simply saw a gap and filled it.

We must all thrive to take our daily responsibilities seriously because often times, that’s where our glory lies.

You’re not too young to catch a vision

I once met an 18year old boy who had a brilliant idea but needed a substantial investment for it. His major fear was that he was too young and therefore no one would ever want to buy into his brilliant idea. He may be right, but Zuriel has proven him wrong.

No one is too young to have a dream. No pebble is too small to cause a ripple in the river. I have Zuriel to thank for teaching me this great lesson.

Be bold

If you have never learnt to be bold, meeting this amazing 11year old would inspire you to take on the world fearlessly. When she was only 10 years old she launched a campaign at the School of Media and Communication, Pan African University called the “Dream up, Speak up, Stand up at a time when most of us were still tugging at our mother’s skirt. Today this 11year has interviews with presidents on her resume. I have heard some naysayers say that she is only being told what to do and that someone must be feeding her lines, but I dare say that statement is false. There is no amount of prodding that can make a person continuously do thing they have not first believe about themselves on the inside. I saw her take on questions from the press and answer them so intelligently and she was very articulate.

If an 11 year old can be so fearless, who am I not to take on some courage?

Marry the right person

I know you may be wondering what Zuriel may have taught me about choosing a partner, well, her parents did. During the press conference someone asked her father if he talks to other parents in Africa to believe in their children, here was his response:

“Even before we had Zuriel, we were talking to parents; it starts with who you choose as your partner. The problem with starting a journey is how you go on that journey.

Single women are luckier than most people because you can decide who you want to be your partner, you can ask him, where are you taking me to? You need to have that understanding before you have children and your understanding, beliefs and philosophies determines how you really do it”

It clear that choosing the right person and knowing what you want from a marriage dictates the outcome of your children. The outcome of your children is the result of the journey you start with the right choice of partner.

Train your child in the way he should go and do it early

There is a trend I have observed in the average Nigerian child, they are generally shy, they have put down so much by their parents, sometimes unconsciously and this affects their confidence but look at other parts of the world and it’s the exact opposite situation.

You’ll observe that they are bold to speak their mind. Empowering a child by speaking the right words to the child and letting your child know his/her rights early enough sets that child on a good course in life.

Your rich words and the attention you give the child will help him/her blossom. Imagine Zuriel’s parents had not beefed up her self esteem, I doubt she would have enough confidence to take on these great ventures.

These lessons are ingrained in my heart and are on my mind. These are lessons that I will treasure for all time. Thank you Zuriel and the Oduwole family for teaching me these invaluable lessons. I will surely pass them on to my own kids.

December 15, 2013
How to avoid being raped
You can never totally protect yourself from sexual assault but then, there are some steps (precautions) you can take to help reduce your risk of getting raped or sexually assaulted.

Safety Tips for Men:
1. Listen carefully:
Take time to hear what a female is saying. If you feel she is not being direct or is giving you a “mixed message (flirting or sex talk)” ask for clarification.
1. Don’t fall for the common stereotype (idea without originality) that when a woman says “No”, she really means “Yes”. “No” means “No”. If she says “No” to sexual contact, believe her and stop!
1. Remember that ‘rape’ is a crime. It is never acceptable to use force in sexual situations, no matter what the circumstances. Be aware that having forceful sex, or sex with someone who is mentally or physically incapable of giving consent is “rape”. If you have sex with a woman who is drugged, intoxicated, passed out, incapable of saying “No,” or unaware of what is happening around her, you may be guilty of “rape”.
1. Don’t make assumptions about a female’s behaviour. Don’t automatically assume that she wants to have sex with you just because she drinks heavily, dresses provocatively, or agrees to go to your room. Don’t assume that just because she has had sex with you previously, she is willing to have sex with you again.
V. Be especially careful in group situations. Be prepared to resist pressure from friends to participate in ‘gang-rape’

Safety Tips for Women:
1. Know your sexual intentions and limits. You have the right to say “No” to any unwanted sexual contact. If you are uncertain about what you want, ask the man to respect your feelings.
1. Communicate your limits firmly and directly. If you say “No,” say it like you mean it. Don’t give mixed messages (flirting: sex talk when you don’t mean it). Back up your words with a firm tone of voice and clear body language. Don’t assume that he will automatically know how you feel, or will eventually “get the message” without your having to tell him.
1. Remember that some male students or men think that drinking heavily, dressing provocatively, or going to a man’s room indicates a willingness to have sex. Be especially careful to communicate your limits and intentions clearly in such situations.
iv. Listen to your “head”. If you feel uncomfortable or think you may be at risk, leave the situation immediately and go to a safe place. Don’t be afraid to “make a hell of noise” if you feel threatened. If you feel you are being pressured or forced into sexual activity against your will, don’t hesitate to state your feelings and get out of the situation.

There is no Justification for rape; it’s a sin against God and crime against humanity.

Say NO to RAPE….For more safety tips; get a copy of “Breaking the Silence”

Ijewere-Kalejaiye, writes from Lagos.
December 15, 2013
Human rights day: Working for our rights

As the world marks this year’s Human Rights Day on December 10, the United Nations Secretary-General, Ban Ki-moon is urging everyone to intensify efforts to fulfil ‘our collective responsibility to promote and protect the right and dignity of all people everywhere’.

For the Office of the United Nations High Commissioner on Human Rights, it will commemorate its 20 years of existence with the theme, “Working for your rights”. It is a good opportunity to draw attention to those of our rights that we often overlook in Nigeria and hope thereby to jolt us to consciousness about them.

The fact that these rights are routinely abused does not stop them from remaining human rights. It only means we have to take steps to assert them. In other words, we must work for them.

Many Nigerians, including government officials and their apologists tend to see human rights issues as esoteric or alien concept that human rights ‘activists’ make too much noise about. They often remind us that, ‘this is Nigeria’. By that, they apparently mean, we need to see the internationally-recognised human rights ‘within our own context’, a euphemism for saying we are not ‘ripe’ for such standards or we should make do with sub-standards.

Such argument is arrant nonsense! If we see ourselves as part of the world community and we love to appropriate all the trappings of modernity, including state-of-the-art personal gadgets, toys, cars and yes, private jets, what is so difficult with accepting human rights and promoting and protecting them?

The Human Rights Day comes a day after the International Anti-Corruption Day. It is therefore important to remind us of how corruption, especially by government officials breach our rights to human dignity. To the extent that money stolen from our collective purse by public officials robs us of good roads, quality education, potable water, access to good health facilities and even the right to freely choose our governments means that our human rights are trampled upon.

Apart from the various human rights instruments Nigeria has signed up to and is bound by, the Nigerian Constitution remains the most important source of human rights we must work for. I intend to draw attention to some of these here. Sections 33, 34 and 35 of the Constitution recognise the rights to life, dignity of the human person and personal liberty respectively. Those words seem very clear to understand.

Many see the breach of the right to life mainly from the context of deaths occurring from direct acts of violence such as those perpetrated by armed insurgents and religious anarchists on the one hand and security forces on the other hand. But we must remind ourselves of other under-reported or ‘uncelebrated’ breaches to the right to life which the state must be made to account for.

These include the hundreds and thousands that get killed in road accidents caused by a combination of bad or collapsed roads, poor enforcement of road safety regulations, failure to prosecute perpetrators and the general lack of concern for safety rules by the citizenry.

How about the deaths resulting from the suicidal speeds and reckless use of public highways by government officials and their convoys? The abuse of the right to life is also seen in the many reports of lives lost on our waterways because the boats carried more human and material weights than required and there were no regulatory authorities to enforce or the officials compromised safety for dirty lucre. Same is applicable to air disasters.

Working for our human rights means that we must demand diligent prosecution of the drivers and operators of vehicles that cause the accidents and killings as well as sanction of enforcement officials for dereliction of duty for every avoidable accident, whether or not occasioning death. And society must learn to sheath its sentiments when such prosecutions commence because people will always ask why a particular person is being tried when others in the past or in other areas of our national rot were not so prosecuted. Truly, such defence is jejune, silly and takes us nowhere.

Another area the rights to life and of human dignity and are abused is in the failure of the health institutions. Too many deaths have occurred in Nigeria due to poor handling of medical cases, be they emergency, life-threatening or routine. This is often caused by outright corruption which means that even the essential drugs and facilities are not found in health facilities. In the cause of my work, I have come across health facilities in our rural communities that cannot effectively treat our commonest of ailments like malaria while childbirth remains one of the most live-threatening adventures in the country. It is time to hold the state to account for the failure to provide the basic facilities that guarantees healthcare. It would include prosecution for corruption in the sector and for dereliction of duty as well.

Similar to the above is the collapse of our education sector. Public schools, especially at the primary and secondary levels, are in total shambles, not only in the rural communities but everywhere. In their current conditions, our public schools abuse the right of children to life and human dignity and also prepare the children not to be able to stand up and demand such rights in the future, due to ignorance. If children in schools are not guaranteed safe environment, qualified teachers, adequate number of teachers, requisite books and teaching materials as well as proper furniture, they are simply prepared for a bleak future where they cannot cope with their peers within and outside the country.

It raises a very heavy burden in the mind as to the future of our country. I say this because I have seen what passes for public schools in different parts of the country. And it tells of one thing – the Nigerian state, as represented by our governments at all levels don’t really care about education. Most of the present government officials today went to public schools anyway and if the schools were of these present standards, we would not have had the requisite personnel to run our affairs as a country today.

We must continue to demand that government puts in more money into critical sectors like health and education.

But much more than that, we demand that those budgets should go to the real items that would turn around the sector. What we need are facilities, equipment, qualified, efficient and committed personnel to deliver quality services. We demand a departure from the usual budget headings with huge allocations for ‘welfare package’; ‘refreshments & meals’; ‘publicity & advertisements’; ‘sporting activities’; ‘anniversaries/celebrations’; ‘honorarium & sitting allowance’ and ‘international trainings’.

December 10, 2013
Why you should not skip breakfast

Men who regularly skip breakfast have a 27 per cent higher risk of suffering a heart attack than those who do eat the meal, says a new Harvard study. The 16 year study consisted of nearly 27, 000 men aged 45 to 82. The results were published in the journal Circulation and confirm earlier findings that have linked poor eating habits to an elevated risk for heart attacks.

“Men who skip breakfast are more likely to gain weight, to develop diabetes, to have hypertension and to have high cholesterol,” said Eric Rimm, senior author and associate professor of epidemiology and nutrition at Harvard School of Public Health and associate professor of medicine at the Harvard Medical School.

The study did not indicate whether it’s the timing of the meal or the actual contents of the breakfast that helps protect against heart problems. However, people who skipped breakfast were 15 per cent more likely to gain excessive weight and 21 per cent more likely to develop type 2 diabetes – two significant risk factors for heart attacks.

“There is potential that the old adage that breakfast is the most important meal of the day may hold true because we also examined other meals, such as lunch and dinner and snacking times, and breakfast was the only meal that we saw an association,” said Leah Cahill, a lead author and a Canadian postdoctoral research fellow in nutrition at Harvard School of Public Health.

Part of healthy living is eating breakfast because it prevents you from doing a lot of other unhealthy things. Researchers found that these men were more likely to engage in other unhealthy lifestyle choices such as smoking, drinking and engaging in less physical exercise. People who eat breakfast tend to eat a healthier, well-balanced diet.

The results also highlighted a 55 per cent increased risk of heart disease in those who regularly indulged in late-night snacking. Similarly, they did not discuss the type of foods but merely the lifestyle choices and habits that contributed to the development of disease. The study did not include women who skipped breakfast but similar health outcomes were expected.

Younger men were more likely to skip breakfast than older men. Oversleeping, rushing, excessive stress and not eating along the way appear to have devastating effects to one’s heart. Breakfast is likely to be the healthiest meal of the day and missing it can leave one nutrient deprived throughout the day.

Breakfast skippers are also notorious mid-morning and afternoon snackers. Snack foods are often high in bad fats, excessive amounts of energy and little-to-no actual nutrient value. Skipping breakfast is also associated with larger meals for lunch and especially dinner. Binge eating is a contributing factor in weight gain, type 2 diabetes and other metabolic conditions.

“There is so much we know about reducing risk of heart disease, and some things like exercise or quitting smoking take quite a bit of effort,” says Rimm. “But it is easy without a big huge financial or time commitment to have breakfast, even if it is a bowl of oatmeal or a bit of cereal before you start the day.”

Couillard is an international healthcare speaker and columnist for numerous newspapers, magazines, websites and publications globally. He works in collaboration with the World Health Organization’s goals of disease prevention and global healthcare education. Views do not necessarily reflect endorsement. He can be reached via: drcorycouillard@gmail.com

December 7, 2013
Tips on gaining faster promotion at work

For many they could work years in an organization and find they are still stuck in a particular position. In the private sector where promotions are not seen as entitlements you would have to do more than the usual worker to get the raise in both position and remuneration you desire on a more regular basis.

If you need faster growth up the career ladder at your organization you need to take matters a little more in your hands and do some innovative things.

Make Sure Your Work is Measurable

When your work has indices by which your performance can be measured it will make it easier for assessment. In your weekly summary reports you can put up data that conveys clearly the impact and level of the work you have done.

Keep Your Work Visible

Following on from the above advice it could make a difference if you make subtle efforts to ensure that your bosses see your work and feel its impact. You could work your ass off but when the people that matter in your organization do not know it’s as good as you do little or no work.

Create and send weekly or monthly (whichever sounds better) situation reports to your immediate and higher level bosses. The key is to make the reports look purely informational (no hyping and unnecessary over bloating of your achievements). Always send feedback to your bosses on assignments completed.

Work as Hard as You Can

If you are new in a place one of the surest ways to cement your value and rise up the ladder is to put in your very best from the onset. Be the first to get in the office and one of the last to leave. Your boss will certainly notice your eagerness and enthusiasm. For the career person that seeks to gain promotions there is no substitute for hard work.

Build the Right Connections

While it’s good to cultivate good relations with your co-workers the persons you should devote more time to build strategic relationships with are your superiors. In an ideal world promotions and elevations will be based on merit but then things are always far from ideal at the workplace. Office politics will always play a role on who gets promoted or not.

Apply for Internal Vacancies

When higher positions become available in your company you will need to apply and not just wait and hope to be called upon. Follow the internal application process and do the interviews diligently. Don’t be complacent and sell yourself to the people that matter.

Acquire New Skills

If you are seeking promotions it pays to improve your current ability and skill set. Gaining skills and knowledge that is far beyond what your current job requires sets you up for consideration when the company or organization needs someone to handle some tougher positions

Never be Indispensable

There is something ugly about being indispensable in your current position. When your boss thinks the organization needs you, in a particular position, as humans need air it could actually be a bad thing. You get passed by for promotions because everybody feels they can’t afford to let you off from that position. If you are so good in your current work that you fear being stuck there one thing you can do is to groom a successor. Find someone who can learn to do your job almost, if not as well, as you can. In all try to make sure you are not stuck to a particular job because the organization deems you indispensable in that position.

Eze is the co-founder/Vice President of NGCareers.com

December 7, 2013
Mandela in Words

“Courage is not the absence of fear — it s inspiring others to move beyond it.”

“You can never have an impact on society if you have not changed yourself… Great peacemakers are all people of integrity, of honesty, but humility.”

“If you talk to a man in a language he understands, that goes to his head. If you talk to him in his language that goes to his heart.”

“As I walked out the door toward the gate that would lead to my freedom, I knew if I
didn’t leave my bitterness and hatred behind, I’d still be in prison.”

“I have walked that long road to freedom. I have tried not to falter; I have made missteps along the way. But I have discovered the secret that after climbing a great hill, one only finds that there are many more hills to climb. I have taken a moment here to rest, to steal a view of the glorious
vista that surrounds me, to look back on the distance I have come. But I can only rest for a moment, for with freedom come responsibilities, and I dare not linger, for my long walk is not ended.”

“No one is born hating another person because of the color of his skin, or his background, or
his religion. People must learn to hate, and if they can learn to hate, they can be taught to
love, for love comes more naturally to the human heart than its opposite.”

“I am fundamentally an optimist. Whether that comes from nature or nurture, I cannot say. Part of being optimistic is keeping one’s head pointed toward the sun, one’s feet moving forward. There were many dark moments when my faith in humanity was sorely tested, but I would not and could not give myself up to despair. That way lays defeat and death.”

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.”

“When a man is denied the right to live – the life he believes in, he has no choice but to become
an outlaw.”

“You will achieve more in this world through acts of mercy than you will through acts of
retribution.”

“There is no easy walk to freedom anywhere, and many of us will have to pass through the valley of the shadow of death again and again before we reach the mountaintop of our desires.”

“Let there be justice for all. Let there be peace for all. Let there be work, bread, water and salt
for all. Let each know that for each the body, the mind and the soul have been freed to
fulfill themselves.”

December 6, 2013
Lessons from Madiba

Very unusual of me, I went to bed as early as 8pm yesterday due to my ill
health. Little did I know the big news waiting for me. The news of a
great man’s demise.

The news that has attracted comments from world leaders.

His demise is indeed a thing of sorrow. At least to me. It is a
period of deep reflections. 95 years of immense impact.

Nelson Rolihlahla Mandela indeed lived and touched lives. A man who
preached peace – A man of the people – A servant leader.

I have learnt a lot and still learning more from this legend.

In the words of Umar Aliyu, a Securtiy Consultant on the flagship
programme, Sunrise Daily on Channels TV described him as ”a man who
is more popular than the South Africa Rand.”

Of course, he truly was a respected figure in and out of South Africa.

Learning from Madiba hasn’t any end for me. He has taught me:

* Servant Leadership: Robert Greenleaf might be touted as the
propounder of this out-of-his-world kind of leadership, Mandela indeed
acted such. ‘Lead from the back — and let others believe they are in
front.’
A leader that was always ready to lay down his life. 27 years he spent
at Robben Island just for a cause. This cause he will not give up even
when he was given the opportunity. 5 years he served as the President
of South Africa. Nothing more. Can this be said of an African leaders? Or
are African leaders not akin to ‘life-presidents.’ They never
relinquish except they are physically dragged out of power, hunted by
world leading nations or die on the throne. This wasn’t for Tata.

* Love for all:

No one is born hating another person because of the color of his skin, or his background, or his religion. People must learn to hate, and if they can learn to hate, they can be taught to love, for love comes more naturally to the human heart than its opposite.’

* Never-die spirit:

He fought for freedom. 40 years in total till freedom was gotten. He battled ill health for a long while. Many gave up on him. At some point television stations played his life’s history signifying his death even when he was alive. Even on his sick bed, he
remained dogged, resolute and optimistic.

* Forgiveness:

Forgive, forgive, and forgive. He held no grudges against those who denied him and others their freedom. I do not know his faith, neither do I know his belief but I know he forgave his
offenders easily.

Reminiscing on all I have heard, read and watched him do, I can only say he lived a fufilled life. A life which will always be remembered for good.

It behoves on those left behind to carry on his good works.

We are only remembered by what we have done.

Dear reader, what will you be remembered for?

December 6, 2013
Mandela in pictures

Nelson Mandela in pictures

December 6, 2013
5 ways to relate with a disabled person

Have you ever looked down on a disabled person? Treated them with hate and disgust? If yes, then you are wrong and need to be forgiven.

Being disabled isn’t an end to a good living. Disabled persons are not outcasts neither are they aliens. They all constitute the 7 billion population of the world.

Here are 5 ways to relate with a disabled person:

1.      Give a helping hand: Beckoning for help only comes up when a person is unable to do it individually. Maybe next time you might want to help a blind cross the road. By sole doing this, you have succeeded in impacting a life.

2.      Never crush them but tush them: Why send that curriculum vitae into the bin despite his qualification just because he is crippled? Never crush the aspirations of the disabled. Instead, provide the necessary working environment for his success. Tushing involve the provision of some necessities e.g communication gadgets, walkways, personal computers with guide etc. which will fast track their productivity and in the long run fill your organisation’s bank accounts.

3.      Right of Way: Always ensure to aid disabled persons walk through the city without having to scamper for protection.

4.      Message of Hope: Each time you come across a disabled, always remember to encourage them. Ginger them. Counsel them on the need never to lose hope but launch into the deep and be successful.

5.      Never Discriminate: This year’s theme for the International Day of Persons with Disabilities is aimed at breaking barriers and giving equal opportunities to all. In this stead, never discriminate rather be open minded, willing to assist and encourage and cheer them to success.

December 3, 2013